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.

This episode of the Athletes Compass Podcast brings physiotherapist David Wadsworth to the mic for a deep dive into pain management, injury prevention, and the crucial role of strength training for endurance athletes. We explore the science behind chronic pain, the importance of proper diagnostics, and actionable strategies to improve mobility, strength, and resilience. Whether you're a runner, cyclist, or triathlete, this episode offers practical tips for reducing injury risks, optimizing performance, and maintaining athletic longevity.

• Training Load: Gradual increases in training are key to avoiding overuse injuries.
• Acute vs. Chronic Pain: Acute pain involves structural damage; chronic pain is often tied to nervous system sensitivity and may lack visible injury markers.
• Role of Fascia: Fascia plays a significant role in mobility and injury recovery; unresolved tightness can perpetuate inflammation and pain.
• Strength Training: Comprehensive strength training, not just sport-specific exercises, is crucial for injury prevention and balanced development.
• Warm-Up and Technique: Incorporating drills and specific movements into warm-ups can improve running economy and prevent injuries.
• Aging Athletes: As strength naturally declines with age, maintaining muscle and incorporating diverse movements become even more important.
• The Mental Side of Injury: Adapting goals and focusing on recovery processes can reduce the emotional toll of being sidelined.

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

In this episode of the Athletes Compass podcast, hosts Paul Warloski, Paul Laursen, and Marjaana Rakai dive into the science and practice of zone 1 and 2 endurance training, emphasizing its pivotal role in improving fat metabolism and overall performance. They discuss the importance of low-intensity workouts, the pitfalls of over-reliance on sugars during training, and how calm, controlled sessions enhance physiological adaptations. Through engaging anecdotes and actionable advice, the team underscores the necessity of building a solid aerobic base and offers insights into tailoring training plans with tools like Athletica. The episode wraps up with practical tips for controlling intensity and fueling smarter, aiming to empower everyday athletes to train effectively.

• Zone 1 and 2 training is essential for building endurance through enhanced fat metabolism and mitochondrial development.
• Consistency in low-intensity training minimizes stress on the body, enabling better adaptation to higher-intensity sessions.
• Sugar consumption during workouts can stress the body and blunt endurance adaptations.
• Tools like heart rate monitors and perceived exertion scales help athletes stay within optimal training zones.
• Athletica's personalized algorithms and manual overrides allow for flexible, tailored training plans.
• Recovery and mindfulness are crucial between phases and after high-intensity efforts to prevent overtraining.

• Protein, Recovery, and Performance for Female Athletes Dr. Mikki Williden
• The Training Intensity Distribution of Marathon Runners Across Performance Levels
• Mikkipedia | Athletica AI and HIIT with Prof. Paul Laursen
• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

This episode of The Athletes Compass Podcast explores essential training strategies for endurance athletes. Hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai tackle listener questions on topics like optimizing high-intensity interval training (HIIT), the benefits of workout variety, and managing fatigue effectively. They discuss the importance of consistency over intensity, the value of mental toughness, and practical tips for long indoor sessions. With actionable advice for runners, cyclists, and triathletes, this episode provides fresh perspectives on sustainable training approaches, from double run days to smarter endurance adaptations.

• Incorporating alternative modes like cycling or rowing into HIIT can reduce injury risks while maintaining cardiovascular benefits.
• Consistency in training is more valuable than pushing to exhaustion; "leave two in the tank" is a winning philosophy.
• Splitting long workouts into multiple sessions can be an effective adaptation for busy schedules or indoor training challenges.
• Mental toughness, or "Finnish Sisu," plays a crucial role in endurance sports, particularly in long training sessions.
• Frequent, shorter runs often lead to better adaptations than occasional long runs, especially for marathon or triathlon prep.
• Brief excursions into higher training zones during endurance sessions are acceptable but should be minimized to avoid overtraining.
• Double run days amplify adaptive signaling, improving resilience and efficiency over time.

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

This episode of the Athletes Compass Podcast features endurance athlete Ben Lin, who shares his remarkable journey from being a smoker to running marathons and completing Ironman triathlons. Ben discusses the challenges of balancing training with life’s demands as a parent and professional, the lessons he learned from overtraining, and the role of effective coaching in achieving his goals. He highlights the importance of being efficient with training time, overcoming mental and physical barriers, and the value of tools like Athletica in optimizing performance for time-crunched athletes.

• Everyday athletes must balance training with demanding schedules and family responsibilities.
• Starting small, like jogging to quit smoking, can lead to monumental achievements in endurance sports.
• Effective coaching and tailored training plans are critical for sustained progress and avoiding overtraining.
• Time-crunched athletes can achieve great results with focused, efficient training methods.
• Post-race recovery and mental preparation are just as important as physical readiness.
• Tools like Athletica can help optimize training plans for individuals with limited time.
• Mental resilience and adaptability are key skills developed through endurance sports.

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

This episode of the Athletes Compass podcast dives into the role of heart rate variability (HRV) in optimizing training readiness and recovery. Joined by Andrea Zignoli, co-architect of Athletica’s AI-assisted HRV monitoring system, the team discusses how HRV insights can guide athletes in balancing stress and recovery for improved performance. They highlight the importance of understanding HRV trends, integrating technology like Garmin and AI, and maintaining human expertise for contextual decision-making. Through real-life examples and practical advice, they explore how HRV can act as a compass for better training outcomes.

• What is HRV? HRV measures beat-to-beat variations in heart rate, offering insights into stress and recovery states via the autonomic nervous system.
• Importance of HRV: High variability indicates readiness and recovery; low variability signals stress and potential overtraining.
• AI as a Co-Pilot: Tools like Athletica leverage AI to analyze HRV, offering data-driven recommendations while empowering athletes to make informed decisions.
• The Role of Coaches and Athletes: AI complements but does not replace human expertise. Emotional intelligence and context are vital for nuanced decision-making.
• Practical Application: Monitoring HRV trends helps athletes adjust training loads and avoid injury while optimizing performance.

• AI-Assisted HRV Monitoring: Enhancing Training Load Response and Decision-Making - Paper written by Zignoli A, Plews D, Laursen PB, Buchheit M. (Sports Science 3.0 Series)
• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.