In this episode, the Athletes Compass team discusses the science of fuel adaptation, focusing on how athletes can optimize performance using fat or carbohydrate energy systems. With real-world insights from endurance athletes, they tackle the benefits of metabolic flexibility, the transition from carb to fat adaptation, and why both may be crucial for peak performance in different race lengths. They also cover HIIT adaptations for various athletic profiles, overtraining indicators in Athletica, and how to effectively incorporate heat training into workouts. Finally, they dive into cutting-edge sports technology like glucose and temperature monitors to evaluate their evolving role in training.

• Fuel Adaptation: Athletes can perform high-intensity workouts effectively by training their bodies to rely on fat, which helps conserve glycogen for bursts of energy.
• Metabolic Flexibility: Developing the ability to switch between fat and carb metabolism enhances endurance and optimizes energy use for varied workout intensities.
• HIIT for Profiles: Tailor high-intensity interval training (HIIT) based on whether an athlete is more endurance-focused or fast-twitch-oriented.
• Heat Training: Incorporating heat into workouts improves cardiovascular efficiency and performance in warm climates.
• Athletica’s Overtraining Warnings: These alerts are guidelines to prevent burnout, reminding athletes to monitor recovery needs alongside performance metrics.
• Emerging Sports Tech: Devices like continuous glucose and core temperature monitors show promise but require further development to be fully reliable for athletes.

• Athlete Profiling Primer
• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.