evokecast

Join Coaches Larry Goldie and Leif Whittaker for our October installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.To submit your own training questions, or if you would like to learn more about the Evoke Endurance community, visit our Reddit forum: https://www.reddit.com/r/evokeendurance/, or contact us here.Episode Guide00:00:00 Introduction00:01:29 Best gym machine for training mountain ultra runs00:08:23 Why ballistic muscular endurance training causes greater soreness 00:16:56 Tips on modulating training 00:23:36 Tips on loading progression 00:31:41 Using supplements for sleep00:39:07 Zone 1 vs. Zone 2 load 00:45:13 Comparing aerobic thresholds in different activities00:53:53 Purchasing used avalanche gear 00:56:45 Leif’s base-building for his Everest climb 01:00:34 Training recommendations for Tor des Géants01:07:26 Tips for climbing Denali 01:13:30 Training during ski-mountaineering season 01:20:34 Specific training qualities for Nanga Parbat  01:26:16 Outro and Thanks

Join Coaches Leif Godberson and Nikki Larochelle for our September installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.To submit your own training questions, or if you would like to learn more about the Evoke Endurance community, visit our Reddit forum: https://www.reddit.com/r/evokeendurance/, or contact us here.Episode Guide00:00:00 Introduction00:01:21 Carb loading and cramping00:05:48 Training without a heart-rate monitor00:13:45 Minimum volume to maintain uphill running fitness00:20:01 Tracking downhill running capacity00:28:47 Training for an objective with no specific date 00:34:51 Importance of a long training day weekly00:41:23 Structuring maintenance training between objectives00:45:45 Training prescriptions for double thresholds00:55:27 Training a one-arm pull-up

Join Coaches Andy Reed and Kylee Toth for our August installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.To submit your own training questions, or if you would like to learn more about the Evoke Endurance community, visit our Reddit forum: https://www.reddit.com/r/evokeendurance/, or contact us here.Episode Guide00:00:00 Introduction00:00:53 Role of plyometrics training in ultra-running00:05:18 Improving down-hill resilience 00:12:22 Scheduling around an inter-block break from training00:15:14 Evoke methodology relevant to cycling 00:22:25 Aerobic deficiency and adding weight 00:24:55 Chronic Training Load’s relationship to volume00:28:25 Favorite workouts00:29:40 Pre-race capstone runs 00:34:20 Back-to-back long runs 00:36:57 Utilizing zone 1 for fast athletes00:38:30 An elite’s staple workouts for 100 mile runs00:43:38 Improving at running hills 00:46:36 Beginner tips for improving aerobic capacity00:48:05 Day-to-day heart rate & RPE variation  00:53:12 LT1 speed vs LT2 speed 00:53:55 Training muscular endurance on Zwift00:54:48 Mitochondrial function00:55:39 Thoughts on stretching00:59:45 Muscular endurance benefits for flats01:01:10 Rucking in zone 201:02:02 Choosing specific races01:03:57 Thoughts on agility 01:05:15 ME training and tapering01:08:07 Recent Tour de France outcomes01:12:31 Tempo vs. threshold training for ultras01:16:19 Strength training for marathons01:22:18 Outro and thanks

Join coach Larry Goldie for a conversation with Jam McManus. Jam is a high-altitude mountaineer who recently summited Lhotse without the use of supplemental oxygen, making him the first Irish person to do so. He has now set his sights on becoming the first Irish person to climb Mount Everest without supplemental oxygen, in 2027.Earth’s Edge Guides: https://earths-edge.comTo submit your own training questions, or if you would like to learn more about the Evoke Endurance community, visit our Reddit forum: https://www.reddit.com/r/evokeendurance/, or contact us here.Episode Guide00:00:00 Introduction00:03:25 Jam’s early experiences with climbing  00:10:50 First experiences climbing in the Himalayas00:12:36 First no oxygen 8000 meter peak attempts00:15:14 Lessons learned from climbing without supplemental oxygen00:24:34 How being above 8000 meters without oxygen feels00:34:23 History of altitude exposure quickens later acclimatizations00:41:22 Attempting Lhoste instead of Makalu in 202600:44:35 Jam’s training and preparation for Lhotse00:52:20 Mental training00:58:34 Risk calculations while guiding01:03:15 Learning from failure01:06:11 Big picture lessons from climbing and training01:11:43 Outro and thanks

Join Coaches Maya Seckinger and Seth Keena for our July installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.To submit your own training questions, or if you would like to learn more about the Evoke Endurance community, visit our Reddit forum: https://www.reddit.com/r/evokeendurance/, or contact us here.Episode Guide00:00:00 Introduction00:04:34 Tracking and qualifying fatigue00:09:44 Improving aerobic base with limited training time00:11:30 Managing down-hill volume00:14:46 Does zone 1 training create a positive training stimulus00:18:19 Training down-hills for a specific race00:19:27 Aging well00:20:05 Intensity runs during a base phase00:22:42 Training zone 2 & intensity in the same day00:25:03 Best trail running home towns00:27:01 Using stair climber machines for aerobic base work00:28:50 Usefulness of nose breathing vs. MAF00:32:19 VO2 max vs. lactate threshold for predicting performance above 8k meters00:36:06 Increasing durability and fatigue resistance for a 59 year old00:39:00 Finding down-hill race pace & tactics00:42:39 Key to aerobic base training00:43:48 Speed during aerobic base work00:44:57 Managing training load for both mountain biking and running 00:47:25 Physical preparation for a professional guide exam00:52:55 Using TrainingPeaks training stress metrics00:56:41 Outro and thanks

Join Coaches Scott Johnston and Vince Paikowski for a deep dive on strength training for the endurance athlete, with an emphasis on muscular endurance training. See episode guide for topics covered. Learn more about muscular endurance:https://evokeendurance.com/resources/muscular-endurance-all-you-need-to-know/To submit your own training questions, or if you would like to learn more about the Evoke Endurance community, visit our Reddit forum: https://www.reddit.com/r/evokeendurance/, or contact us here.Episode Guide00:00:00 Introduction00:02:42 Vince’s discovery of the importance of strength training00:03:23 Evoke’s applied methodology00:05:09 Discovery of the effectiveness of muscular endurance00:11:25 Science is downstream of anecdotal evidence00:18:22 Indicators of poor muscular endurance00:22:23 Definition of terms: strength; power; muscular endurance00:26:08 Applications of muscular endurance00:29:11 How strong is strong enough?00:42:26 Specificity and muscular recruitment 00:50:40 Muscular endurance is not the end state, specificity is 00:59:40 Muscle fiber types and the physiological ‘dimmer switch’01:13:47 What is missing from an individual athlete’s training?01:19:57 Training tools and use-cases01:24:27 Muscular endurance training methods01:36:06 Perceptive cues common to muscular endurance stimulus 01:45:45 Conflating elite athletes' recent training with event success01:58:03 Final Thoughts 

Join Coach Scott Johnston for a conversation with Paul Booth, who works alongside Scott as a Performance Nutritionist on the teams of 2025 UTMB 1st-place finishers Tom Evans and Ruth Croft. In this discussion, they explore how metabolic processes are measured in the lab, and look at the latest research on carbohydrate fueling and fat utilization in ultra runners. See episode guide for topics covered. To submit your own training questions, or if you would like to learn more about the Evoke Endurance community, visit our Reddit forum: https://www.reddit.com/r/evokeendurance/, or contact us here.Episode Guide00:00:00 Introduction00:01:27 Can metabolism be measured through calorimetry?00:04:31 Are VO2 Max tests capable of measuring metabolic equilibrium?00:10:57 Applying lab derived energy usage to variable terrain00:16:58 Recent study of carbohydrate utilization in ultra running00:31:34 Does carbohydrate introduction shift substrate utilization?00:33:22 Is high carbohydrate intake inhibiting fat utilization?00:42:43 Fat utilization vs. carbs during races00:46:01 Does high carbohydrate intake cause carbohydrate dependence?00:53:32 Pitfalls of reliance on widely available metabolic testing machines01:03:27 Tips for feeding between and during runs01:16:16 Final thoughts

Join Coaches Maya Seckinger and Nikki Larochelle for our April installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.To submit your own training questions, or if you would like to learn more about the Evoke Endurance community, visit our Reddit forum: https://www.reddit.com/r/evokeendurance/, or contact us here.Episode Guide00:00:00 Introduction00:05:58 Time in zone 2 vs. even more time in Z1/low-Z200:10:27 Training while raising children00:13:38 Optimal heart rate zone range for a long hike00:15:56 Training during transition periods between seasonal events00:19:48 Is there an upper limit for high-volume days?00:23:28 General advice for pacing a first 50k race00:30:57 General signs of fatigue vs. fitness improvements00:34:30 Integrating aerobic base work as a tri-athlete 00:36:34 How attentive to heart rate spikes does a beginner athlete need to be?00:40:50 Recovering from over training and overcoming aerobic deficiency 00:46:50 Outro and thanks

Join coach Leif Whittaker and his guest, Garrett Madison, as they take you through the step-by-step process of climbing Mt. Everest, and Lhotse. As the founder of Madison Mountaineering, Garrett has guided hundreds of clients on the world's biggest peaks, and is one of the most experienced high-altitude guides on the planet.To submit your own training questions, or if you would like to learn more about the Evoke Endurance community, visit our Reddit forum: https://www.reddit.com/r/evokeendurance/, or contact us here.Learn More about Garrett and Madison Mountaineering:https://www.instagram.com/madisonmtng/https://madisonmountaineering.com/Episode Guide00:00:00 Introduction00:01:55 Garrett’s nineteenth expedition to Everest00:06:46 Selecting a guide service/climber’s personal resume00:20:38 Training and preparation00:28:51 Arrival to Katmandu and acclimatization trek to basecamp00:35:15 Altitude simulators for preacclimatization/staying healthy00:49:52 Basecamp and technical review00:54:32 First Rotation: Through the Khumbu ice fall to Camp III01:05:44 Summit rotation01:15:22 Final summit push01:23:15 Summit attempt, and descent01:31:47 Camp IV to Lhotse summit push and back to Camp II01:41:41 Back to Basecamp01:42:14 Final thoughts

Join Coaches John Frieh and Leif Godberson for our February installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.To submit your own training questions, or if you would like to learn more about the Evoke Endurance community, visit our Reddit forum: https://www.reddit.com/r/evokeendurance/, or contact us here.Episode Guide00:00:00 Introduction00:02:13 Possible limitations to heart rate drift tests00:05:31 Should a drift test be performed when fatigued or fresh?00:07:17 Best protocol for determining ventilatory thresholds?00:12:15 Optimal weekly aerobic base training duration?00:16:17 Altering Evoke’s stock mountaineering plan for a busy schedule00:20:13 How do other sports fit into a yearly endurance training plan?00:26:34 Blending martial arts with endurance training?00:29:43 Training for fire fighting and endurance sports?00:35:21 Balancing ultra marathons and mountaineering objectives00:39:58 Training for fast and light alpinism00:53:19 Modulating stair climber training in Evoke’s stock plans00:56:16 Is heart rate important for recovery workouts?00:57:11 Outro and thanks