Are you sabotaging your endurance performance by consuming too many carbs? In this episode, we break down a groundbreaking study on endurance fueling that challenges conventional wisdom. Does fat adaptation work for long races? How little carbohydrate is actually needed to perform at your best? Hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen discuss the science of fat oxidation, hypoglycemia prevention, and how endurance athletes can optimize their fueling strategies. Plus, Marjaana shares her experiences from Ironman races and a fascinating Scandinavian fueling trick involving coffee and Coke!

• Fat oxidation is crucial for endurance performance, but many athletes rely too much on carbs.
• A new study suggests as little as 10 grams of carbs per hour can eliminate hypoglycemia and enhance performance, regardless of diet.
• Muscle glycogen may not be as critical as once thought—maintaining stable blood sugar levels might be the key to endurance success.
• Fat-adapted athletes can still benefit from small amounts of carbs without losing their adaptation.
• High-carb fueling (100+ grams per hour) may not be necessary for all endurance athletes, but it could help elite competitors.
• Endurance nutrition should be personalized based on gut tolerance, training, and performance goals.
• Old-school advice (like pre-race pasta parties) may not be essential—fat-adapted athletes can perform well with a balanced, lower-carb pre-race meal.

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

In this episode of The Athletes Compass, hosts Paul Laursen, Marjaana Rakai, and Paul Warloski break down the latest insights on VO2 max training, interval strategies, and the importance of base training. A recent study on trained cyclists revealed that those who responded best to high-intensity workouts had a strong foundation of low-intensity training. Marjaana shares her personal experience of unexpected performance gains after a period of base training and recovery. The team also discusses the benefits of short vs. long intervals, the role of heat training, and how platforms like Velocity enhance interval workouts.

• Base training is crucial. Athletes with a strong low-intensity training foundation respond better to high-intensity sessions.
• Short vs. long intervals depend on physiology. Fast-twitch dominant athletes benefit more from shorter 30-30s, while endurance-focused athletes handle longer efforts better.
• HIIT workouts should be strategic. Overloading on intense training without adequate recovery can be counterproductive.
• Heat training can improve endurance. It helps increase plasma volume and stimulates EPO production for better oxygen transport.
• The most important session is the next one. Avoid overtraining by pacing efforts and leaving “one or two in the tank.”
• Technology like Velocity enhances interval training. Live coaching, gamification, and personalized feedback help athletes push harder.

• FINALLY: The Ultimate Way to Maximise Your HIIT Intervals - With Ingvill Odden & Prof. Paul Laursen - HiitScience
• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of The Athlete’s Compass, former skeleton racer and downhill mountain biker Kimber Gabryszak shares her incredible transition into endurance sports, tackling the challenges of long-distance running, triathlon, and Ironman training. She discusses the mental and physical shifts required to go from power-based sports to endurance racing, the importance of slowing down to build aerobic efficiency, and the role of structured training programs like Athletica. Kimber also shares insights on recovering from injury, embracing patience, and finding motivation in the process. Whether you're an experienced endurance athlete or just starting, her story is full of relatable struggles, practical advice, and inspiration.

• Transitioning from Power to Endurance is Tough: Going from sprinting and high-intensity sports to long-distance running requires a complete mindset shift.
• Slow Down to Go Fast: Building endurance means embracing patience—low heart rate training, run-walk strategies, and incremental progress.
• Swimming is 50% Technique: Hiring a swim coach was a game-changer in Kimber’s triathlon journey, showing that efficiency beats brute force.
• Trust the Process: Whether it's endurance training or injury recovery, progress comes from consistency, not quick fixes.
• Mindset is Everything: Adopting a perspective of gratitude and resilience helps athletes navigate setbacks and celebrate small wins.
• Find the Right Training Plan: Programs like Athletica provide structure, but it's key to understand how to tweak them based on individual needs.
• Surround Yourself with the Right People: Training with better athletes and getting expert advice accelerates progress.

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