The Athlete's Compass podcast

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Exile

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Episode 10: From Refugee to Radical 44:09

for 2 years siden44:09

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44:09

When a young Eva Kollisch arrives as a refugee in New York in 1940, she finds a community among socialists who share her values and idealism. She soon discovers ‘the cause’ isn’t as idyllic as it seems. Little does she know this is the beginning of a lifelong commitment to activism and her determination to create radical change in ways that include belonging, love and one's full self. In addition to Eva Kollisch’s memoirs Girl in Movement (2000) and The Ground Under My Feet (2014), LBI’s collections include an oral history interview with Eva conducted in 2014 and the papers of Eva’s mother, poet Margarete Kolllisch, which document Eva’s childhood experience on the Kindertransport. Learn more at www.lbi.org/kollisch . Exile is a production of the Leo Baeck Institute , New York | Berlin and Antica Productions . It’s narrated by Mandy Patinkin. Executive Producers include Katrina Onstad, Stuart Coxe, and Bernie Blum. Senior Producer is Debbie Pacheco. Associate Producers are Hailey Choi and Emily Morantz. Research and translation by Isabella Kempf. Sound design and audio mix by Philip Wilson, with help from Cameron McIver. Theme music by Oliver Wickham. Voice acting by Natalia Bushnik. Special thanks to the Kollisch family for the use of Eva’s two memoirs, “Girl in Movement” and “The Ground Under My Feet”, the Sophia Smith Collection at Smith College and their “Voices of Feminism Oral History Project”, and Soundtrack New York.…

The Athlete's Compass

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The Athlete’s Compass Podcast is your compass for navigating endurance training and health. In this show, we explore the cardinal directions of training, nutrition, recovery, and mindset, delving into the dynamic relationship that drives athletic success. Athletes are more than numbers; they're individuals with unique lifestyles and mindset challenges. Coaches who understand these personal nuances play a vital role in their athletes' journey. While training details and data are important, tools like Athletica provide a solution to streamline the technicalities, allowing coaches to focus on the human connection which makes the human coaches the best they can be. Each week, renowned sports scientist and researcher Paul Laursen will be our teacher and guide as we break down training principles so you can understand how best to train for your sport! We take a no-bullshit and practical approach to support age-groupers, masters, and everyday cyclists, runners, and triathletes like you as you find your direction as an athlete. The hosts are Paul Laursen, sports scientist and founder of the Athletica.ai training platform, Marjana Rakai, coach, sports scientist, and triathlete, and Paul Warloski, coach and cyclist.

66 episoder

The Athlete's Compass

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Training for an Ironman During Ramadan: How to Adapt and Thrive 36:42

for 5 dager siden36:42

36:42

This episode of The Athletes Compass Podcast explores two key listener questions: how to train effectively during Ramadan while fasting and how to navigate the ongoing debate around endurance nutrition. Dr. Paul Laursen, Marjaana Rakai, and Paul Warloski provide insights on scheduling workouts around fasting, maintaining energy levels, and managing hydration and recovery. They also discuss the latest research on low-carb versus high-carb diets, debunk the myth of the post-workout anabolic window, and break down which supplements actually improve endurance performance. Whether you're an Ironman athlete or just looking for smarter ways to fuel and train, this episode offers practical takeaways for long-term success. Key Takeaways Training During Ramadan: Low-intensity sessions in the morning, higher intensity workouts closer to Iftar to optimize fueling and recovery. Metabolic Adaptation: Fasting encourages fat oxidation and ketone utilization, which can benefit endurance athletes. Balancing Sleep and Social Commitments: Late-night training may impact sleep, requiring adjustments to training plans. Low-Carb vs. High-Carb Nutrition: A major study found no significant difference in performance between the two approaches. The Best Supplements for Endurance Athletes: Creatine, caffeine, and protein powders are among the most effective, while beta-alanine and glutamine offer little benefit unless dietary intake is insufficient. The Anabolic Window Myth: Post-workout protein timing is less important than total daily intake Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…

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From Rowing to Ironman: Martino Goretti’s Journey and Elite Training Insights 39:38

for 12 dager siden39:38

39:38

In this episode of The Athletes Compass , Olympic rower and world champion Martino Goretti shares his journey from competitive rowing to endurance coaching. He dives into the challenges of weight management, the importance of data-driven training, and how platforms like Athletica are changing the game for athletes. Martino also discusses his personal transformation, from overcoming serious health issues to competing in Ironman events. Whether you're a rower, triathlete, or endurance athlete, this episode is packed with insights on training smarter, building resilience, and using data for peak performance . Key Takeaways: Persistence is key – Martino’s career was built on a "prove them wrong" mentality. Weight management in elite sports – He learned from mistakes and now emphasizes working with the right nutritionists. The Ironman vs. Rowing lifestyle – Ironman training is a lifestyle, while rowing remains more sport-focused. Rowing’s full-body benefits – It's one of the most complete forms of training for endurance athletes. Data-driven coaching – Using analytics helps optimize performance and identify issues before they affect results. The importance of recovery – Sleep quality (not just quantity) is crucial for athletic performance. The future of training – Platforms like Athletica are making elite coaching accessible to all. Rowing Secrets From a Multiple World Champ - With Martino Goretti & Prof. Paul Laursen Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…

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Breaking Nutrition Myths: Low Carb vs. High Carb for Endurance 38:36

for 19 dager siden38:36

38:36

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! Key Takeaways 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.…

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VO2 Max Gains: Insights from the Latest Endurance Training Study 38:57

for 26 dager siden38:57

38:57

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. Key Takeaways 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.…

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Slow Down to Go Fast: With Guest Kimber Gabryszak 40:36

for 5 weeks siden40:36

40:36

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. Key Episode Takeaways 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.…

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Exploring the Science of Pain and Performance with David Wadsworth 42:43

for 6 weeks siden42:43

42:43

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. Key Takeaways: 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.…

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Athletica Insights: Overcoming the Stress Response in Training 36:45

for 7 weeks siden36:45

36:45

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. Key Episode Takeaways 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.…

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HIIT Without the Hurt: How to Avoid Overtraining with Smarter Workouts 25:19

for 8 weeks siden25:19

25:19

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. Key Episode Takeaways 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.…

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Breaking Misconceptions About Endurance Sports with Athletica User Ben Lin 38:33

for 9 weeks siden38:33

38:33

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. Key Episode Takeaways 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.…

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A Look into Athletica's AI-Assisted HRV Monitoring with Andrea Zignoli 31:13

for 10 weeks siden31:13

31:13

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. Key Episode Takeaways: 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.…

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Reflections and Goals: The Best of Athletes Compass in 2024 25:04

for 11 weeks siden25:04

25:04

In this holiday special, The Athletes Compass hosts reflect on their favorite moments from 2024, discussing impactful episodes on menopause, heat training, and fat adaptation. They celebrate the inspiring stories of everyday athletes overcoming mental and physical barriers, share personal goals for 2025, and unveil exciting new features on the Athletica platform. From VO2 max maintenance to marathon PRs, the episode showcases how training science and community support drive health and performance. Key Takeaways: Memorable Episodes : Menopause training, heat training, and nutrition sparked reflection and personal growth. Inspiration from Athletes : Everyday athletes break barriers with belief and experimentation. VO2 Max Focus : A critical marker of health and longevity; key training strategies include volume, heat, and strength. New Athletica Features : Audio-guided sessions and a coach avatar for personalized feedback. 2025 Goals : Hosts aim for PRs, gravel nationals, and consistent fitness improvements. Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…

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Winter Training Essentials: Gear, Goals, and Mindset 36:23

for 12 weeks siden36:23

36:23

In this episode, the Athletes Compass team tackles the challenges of winter training, focusing on how athletes in the Northern Hemisphere can maintain fitness when snow, ice, and cold disrupt routines. Athletica user Cindy Maloney’s Boston Marathon training question sparks an engaging discussion on cross-training alternatives like cross-country skiing, indoor cycling, and swimming, while exploring mental strategies to stay motivated. The hosts dive into the science of winter workouts, sharing tips on layering, gear essentials, and finding balance between outdoor and indoor training. Whether you're chasing a spring marathon goal or embracing winter sports, this episode has actionable advice to keep you moving. Key Episode Takeaways Adaptability is key: Replace running with cross-country skiing or cycling when snow or ice creates hazards. Maximize cross-training benefits: Activities like skiing and swimming provide full-body engagement and cardiovascular boosts. Gear matters: Effective layering and wind-resistant clothing keep you safe and comfortable during outdoor training. Winter mental strategies: Embrace seasonal changes and focus on long-term goals like upcoming races. Intensity considerations: Avoid overtraining or injury by adjusting treadmill workouts with inclines or focusing on low-impact exercises. Hydration and fueling: Don't neglect hydration in cold weather; try Norwegian-inspired snacks like oranges and chocolate. Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood. Unveiling the Secrets Behind Cindy’s Flawless Race and Triathlon Training Journey…

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Decoding Fitness: Making Sense of Athletica’s Data Insights 35:32

for 13 weeks siden35:32

35:32

In this episode of the Athletes Compass , hosts Paul Laursen, Marjaana Rakai, and Paul Warloski delve into the importance of understanding performance metrics for athletes at every level. They explore how to measure progress and efficiency using tools like aerobic decoupling, efficiency factor, heart rate variability (HRV), and performance potential charts. The episode highlights the significance of these metrics, particularly in tracking endurance, optimizing recovery, and ensuring sustainable fitness gains. With real-world examples and practical advice, this episode is essential listening for anyone aiming to fine-tune their training strategy and make data-driven decisions for improved performance. Key Takeaways Aerobic Decoupling : Understanding the shift in efficiency between the first and second halves of a workout; an indicator of endurance. Efficiency Factor : Ratio of external load (pace/power) to internal load (heart rate) that helps gauge workout efficiency. Performance Potential Chart : Provides insights into an athlete's fitness trends over time, highlighting the balance between training stress and recovery. HRV and Recovery : The seven-day average vs. 60-day running average of HRV helps track recovery and stress levels, guiding when to push harder or recover. Training Frequency vs. Duration : For improved efficiency, increasing workout frequency can be more beneficial than extending single sessions. Critical Power and Zones : Critical power, along with training zones, helps define intensity for targeted workouts. Neuromuscular Efficiency : Examining charts for each sport (running, cycling, swimming) to identify strengths and weaknesses in neuromuscular efficiency. Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…

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Building a Strong Foundation: Base Training for Endurance Athletes 37:46

for 14 weeks siden37:46

37:46

This episode of The Athletes Compass dives into the essentials of base training for endurance athletes. Hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen unpack the science behind aerobic base training, focusing on low-intensity zone 1 and 2 workouts that support fat-burning and build resilience. They explore why this foundational phase is crucial for peak performance, discuss how it enhances VO2 max, and share insights on integrating HIIT sessions and strength training without overloading the body. This episode offers a comprehensive look at how smart, low-intensity training prepares athletes for more intense phases and lifelong endurance. Key Takeaways: Foundation First : Base training, primarily in low-intensity zones, builds a foundation for future performance. Fueling with Fat : Effective base training improves fat metabolism, crucial for sustaining high-intensity work. The Science of HIIT Integration : Adding one HIIT session weekly maintains muscle activation and prepares for intense training. Strength in Simplicity : Base training is ideal for including strength work, emphasizing resilience and injury prevention. Mobility Matters : Incorporating mobility and flexibility exercises is especially beneficial during this phase. Mindful Intensity Control : Zone-based training, as emphasized by the Norwegian model, optimizes training balance. Consistency over Time : Building a base is about maintaining steady, sustainable improvements. Paul Warloski - Endurance, Strength Training, Yoga Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.…

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Strength in Adaptation: Knowing Your True Fitness Profile 37:44

for 15 weeks siden37:44

37:44

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. Key Takeaways 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.…

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