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The Athlete's Compass

Athletica

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.

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#141
Thursday · 32 min
Do Hills and Sprints Cancel Your Zone 2 Benefits?
Does a short climb, town-line sprint, or brief surge above Zone 2 undo the benefits of an endurance workout? Paul Warloski and Dr. Paul Laursen explain why the answer is generally no. Brief excursions above LT1 or VT1 don’t suddenly erase aerobic adaptations, and short bursts can even provide useful neuromuscular stimulus. The bigger issue is repeatedly turning easy training into moderate or hard training, accumulating fatigue and compromising the quality of the sessions that are supposed to be hard. The discussion covers the physiology behind Zone 2, fat and carbohydrate use, heart-rate recovery, polarized training, athlete phenotype, training age, recovery status, and why beginners, masters athletes, and experienced endurance athletes may need different approaches. Key Takeaways A few seconds or minutes above Zone 2 won’t ruin an endurance session. Short hills, accelerations, and occasional surges are generally nothing to worry about. The pattern matters more than an isolated effort. Problems arise when easy sessions repeatedly drift into Zone 3 and become moderately hard workouts. Zone 2 has a physiological basis. The discussion centers on the first ventilatory/lactate threshold, where breathing and carbohydrate use begin to rise noticeably. Going harder increases carbohydrate use and muscle-fiber recruitment. More ATP demand means greater reliance on glycolysis and increased recruitment of faster-twitch fibers. Aerobic adaptations don’t switch off instantly above LT1. A brief excursion above the threshold doesn’t erase the signaling or adaptations accumulated earlier in the workout. Heart rate can provide useful context. Because heart rate responds more slowly than pace or power, a very brief power surge may barely affect heart-rate zones. Recovery speed is itself a fitness signal. Better-conditioned athletes generally return to an aerobic state more rapidly following harder efforts. Short sprints can be useful. Ten-second efforts primarily challenge the neuromuscular and anaerobic alactic systems and may add a useful training stimulus without the metabolic cost of longer all-out efforts. The most important session is the next session. Training consistency matters more than squeezing extra intensity into every workout. Easy training helps make hard training harder. Keeping most sessions genuinely easy can preserve the ability to execute key interval workouts at higher quality. Beginners should generally protect Zone 2 more carefully. Athletes without a well-developed aerobic base may experience greater heart-rate drift and benefit from keeping easy sessions truly easy. Training age matters enormously. Years of consistent aerobic development influence how much intensity an athlete can absorb and how quickly they recover. Recovery status changes the answer. Poor sleep, suppressed HRV, high life stress, or accumulated fatigue are reasons to keep an endurance session strictly easy. Fuel according to the athlete and session. Athletes who struggle with low blood sugar or weakness during training may benefit from carbohydrate intake, particularly when harder efforts are unavoidable. TRY ATHLETICA.AI | Adaptive Endurance Training Plans Powered by Sports Science Dr. Paul Laursen Paul Warloski - Simple Endurance Coaching
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#140
August 6 · 32 min
When to Perform High-Intensity Intervals
Should endurance athletes complete high-intensity intervals while fresh, or place them later in a workout after accumulating fatigue? Paul Warloski and Dr. Paul Laursen explain why the answer depends on the type of fatigue involved. General systemic or neuromuscular fatigue may be a reason to postpone intensity, while lower muscle-glycogen availability can amplify signals associated with mitochondrial development and fatigue resistance. The discussion covers AMPK, fat oxidation, fast-twitch muscle fibers, running mechanics, heat, race specificity, athlete type, training experience, and why experienced athletes may benefit from occasionally performing intervals later in a session—even when their power output is lower. Key takeaways Not all fatigue is the same. Suppressed HRV, neuromuscular fatigue, and feeling systemically depleted are different from deliberately training with reduced glycogen availability. Do not force intensity when genuinely under-recovered. When the central nervous system appears flat or muscle tone and coordination are impaired, recovery or easy aerobic work may be more appropriate. Lower glycogen can increase the adaptive signal. The episode explains that training with reduced glycogen may amplify AMPK signaling, encouraging mitochondrial development. Lower power does not necessarily mean a poor session. Intervals performed later in a workout may produce less power while still creating a strong physiological stimulus. The aerobic system supports repeatable power. Training fast-twitch fibers under depleted conditions may help those fibers become more fatigue-resistant while retaining their strength. Running requires greater caution than cycling. Fatigue can alter stride length, ground-contact time, stiffness, and movement patterns, potentially increasing injury risk. Experienced athletes are better candidates for fatigue-state intervals. Beginners should generally complete a manageable warm-up and perform their intervals with good form and quality. Athlete profile matters. “Twitchy” athletes may require more recovery than diesel-type athletes, both between intervals and between demanding training days. Heat adds another stressor. High temperatures may increase glycogen use and reduce the ability to sustain interval quality, so heat-based sessions require careful control. Use fatigue-state intervals selectively. They are a tool for building durability, not a requirement for every high-intensity workout. TRY ATHLETICA.AI | Adaptive Endurance Training Plans Powered by Sports Science Athlete Profiling Primer Dr. Paul Laursen Paul Warloski - Simple Endurance Coaching
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#139
July 30 · 35 min
How Much HIIT Do You Actually Need?
High-intensity interval training can produce rapid improvements, but repeatedly pushing to maximal effort may undermine recovery, consistency, and long-term progress. Paul Warloski and Dr. Paul Laursen discuss why HIIT must be supported by low-intensity aerobic training, how excessive intensity affects the nervous system, and why the appropriate dose depends on training history, age, conditioning, and individual recovery. They also explain how athletes can monitor heart-rate variability, sleep, perceived exertion, muscle tone, pace, and power to recognize when productive overload is becoming non-functional overreaching. The central message is simple: HIIT is powerful, but the smartest athletes use the minimum effective dose and preserve enough energy for the next session. Key takeaways HIIT is potent, but it is not a complete training system. It can create strong short-term gains, especially in cardiovascular performance and fast-twitch muscle-fiber recruitment, but it needs an aerobic foundation. Zone 2 supports sustainable progress. Low-intensity training continues to provide an adaptive signal without imposing the same stress response as repeated high-intensity sessions. Too much HIIT can disrupt nervous-system balance. Frequent hard sessions may elevate sympathetic stress while reducing the recovery influence of the parasympathetic system. Recovery needs are individual. Training age, conditioning, age, muscular status, and previous exposure to intensity all affect how much HIIT an athlete can tolerate. Roughly 48 hours between hard sessions is a useful starting point. The episode presents this as a general guideline rather than a universal rule. One to two HIIT sessions may be enough for many everyday athletes. More experienced and highly conditioned athletes may tolerate three or more, but only after years of progressive preparation. Do not finish every HIIT workout completely exhausted. Paul Laursen recommends ending with the sense that one or two more repetitions were possible. The next workout matters more than destroying yourself today. Consistency is presented as the foundation of successful training. Monitor trends rather than isolated recovery readings. The discussion recommends comparing a seven-day HRV trend with a longer baseline rather than reacting to one unusual day. Muscle status can reveal fatigue that wearables miss. Heaviness, reduced stiffness or elasticity, soreness, and the loss of a fresh “pop” may indicate neuromuscular fatigue. Sub-threshold work may allow greater volume. Training just below the second threshold can provide a strong stimulus with less stress than repeated work above it. Use pace or power during HIIT. Heart rate responds too slowly during short intervals, so it is better reviewed after the session than used as the primary real-time target. Older athletes may require more recovery. The same session can produce a different load response depending on age and individual resilience. Athletes must remain in control of automated plans. Platforms, algorithms, and AI coaches are tools; sessions should still be adjusted when recovery or muscle status is poor. Smart work beats hard work. The episode challenges the “no pain, no gain” mindset and argues that restraint often produces better long-term results. TRY ATHLETICA.AI | Adaptive Endurance Training Plans Powered by Sports Science Dr. Paul Laursen Paul Warloski - Simple Endurance Coaching
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#138
July 23 · 49 min
Supplements That Actually Work for Endurance Athletes with Dr Jose Antonio
Dr. Jose Antonio, co-founder and CEO of the International Society of Sports Nutrition, joins Paul Warloski and Paul Laursen to separate effective sports supplements from overhyped products. He explains why protein, creatine, beta-alanine, nitrates, and caffeine form his evidence-backed top five, while also making the case for sodium bicarbonate. The conversation covers practical dosing, protein requirements, creatine for endurance athletes and cognitive health, ineffective testosterone boosters, the placebo effect, probiotics, personalized supplementation, and race-day carbohydrate strategies. Throughout the episode, Antonio advocates a pragmatic approach: identify the athlete’s goal, assess the potential benefit and harm, use the available science, and pay attention to what works in the real world. Key Takeaways Start with the athlete’s goal. A supplement recommendation is only meaningful when tied to a specific performance, recovery, health, or body-composition objective. Antonio’s top five are protein, creatine, beta-alanine, nitrates, and caffeine. Sodium bicarbonate earns an additional place because of its buffering and performance benefits. Caffeine works, but dosage matters. Antonio discusses an effective range of roughly 1–6 mg per kilogram, with approximately 3 mg/kg as a common starting point. Creatine is not just for bodybuilders. It may support recovery and performance in cycling, swimming, paddling, and other sports where body weight is supported. Five grams of creatine per day is generally sufficient for skeletal muscle. Higher doses may be needed to influence cognition, although the evidence is still developing. Distance runners may prefer a lower creatine dose. Antonio suggests that around 2 g per day could provide recovery benefits while limiting unwanted weight gain. Protein should remain high even on rest days. Recovery continues when athletes are not training, so protein intake should not drop dramatically. One gram of protein per pound of body weight is presented as a practical athletic baseline. Higher intake may provide benefits, but affordability and adherence are real constraints. Beetroot-derived nitrates are preferred over arginine. Citrulline may help, but its effective dosing can be inconvenient. Testosterone boosters are among the most overhyped supplements. Tongkat ali and turkesterone have not demonstrated meaningful improvements in lean mass or sustained testosterone elevation in healthy athletes. Belief can affect performance. Antonio describes a caffeine experiment in which participants performed according to the dose they thought they received—even though every dose was a placebo. Practice fueling strategies in training. Whether an athlete uses 30, 60, or 120 grams of carbohydrate per hour, race day should never be the first experiment. Dr. Jose Antonio Paul Warloski - Simple Endurance Coaching Marjaana Rakai | Nordic Performance Lab
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#137
July 16 · 36 min
Why You Get Sore 48 Hours After Exercise and How to Fix It
Why can a hard workout feel manageable at first, only to leave you struggling with stairs two days later? In this episode of The Athletes Compass Podcast, Paul Warloski and Dr. Paul Laursen explain delayed onset muscle soreness, or DOMS, and the role eccentric muscle contractions play in creating microscopic muscle damage. They explore why downhill running is especially punishing, how the repeated bout effect makes athletes more resilient, and why sport-specific preparation matters even for highly trained athletes. The conversation also covers protein timing, sleep, BCAAs, caffeine, hydration, warm-ups, and practical ways to decide whether soreness is mild enough to train through—or a sign that recovery should take priority. Key Takeaways DOMS usually peaks around 24–72 hours after unfamiliar or demanding exercise. Eccentric contractions—when a muscle lengthens while producing force—are a major trigger for soreness. Downhill running creates particularly high eccentric loading and should be introduced progressively. Soreness is not required for an effective workout and should not be treated as the goal. The repeated bout effect means the body experiences less damage and soreness after repeated exposure to the same movement. Athletes should prepare for the specific mechanical demands of their event, not just its cardiovascular demands. Gentle movement may help mild soreness feel better, but severe soreness requires patience and reduced loading. Total daily protein intake is likely more important than hitting a narrow post-workout “anabolic window.” Sleep supports the repair and adaptation processes that occur after training. Caffeine may reduce the perception of discomfort, but masking soreness can make it easier to overreach. A practical warm-up test can help guide training: if mild soreness improves as you move, the session may be manageable; if it persists or worsens, backing off is prudent. The most important workout is often the next workout, so today’s session should not create more damage than the training plan can absorb. Dr. Paul Laursen Paul Warloski - Simple Endurance Coaching
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#136
July 9 · 29 min
Why 50% of Girls Quit Sport (and How to Stop It)
In part two of the conversation with Dr. Julia Casadio, the team explores why so many adolescent girls leave sport during their teenage years and how coaches, parents, and support teams can better respond. Julia explains how female puberty affects performance, injury risk, confidence, menstrual health, fueling, and enjoyment, while emphasizing that many girls simply need better education, patience, and practical support. The episode highlights the work of Her Strength, including coach education, menstrual cycle awareness, training load adjustments during growth spurts, and simple nutrition tools such as PFC eating: protein, fat, and carbohydrate at each meal. Key Takeaways Two out of three girls are lost to sport during the teenage years, making adolescence a crucial intervention point. Female puberty can temporarily disrupt performance through growth, changes in body composition, wider hips, injury risk, periods, and hormonal fluctuations. Coaches should avoid treating adolescent girls as smaller versions of boys; their physical and psychological needs can be very different. A rapid growth spurt combined with a sudden training-load increase is a major injury-risk red flag. Menstrual health is a key marker of overall health, not an inconvenience to ignore. Missing periods, severe pain, heavy bleeding, or not having a first period by age 15 should be investigated. Male coaches can still create safe, supportive environments by normalizing conversations and making period products available. When performance plateaus, coaches can shift focus toward skills, strength, nutrition, recovery, and confidence rather than only results. PFC eating — protein, fat, and carbohydrate at each meal — gives young athletes a simple framework for better fueling. Keeping girls in sport requires practical behavior change, not just awareness. Her Strength - Dr. Julia Casadio Dr. Paul Laursen Paul Warloski - Simple Endurance Coaching Marjaana Rakai | Nordic Performance Lab
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#135
July 2 · 34 min
Heat Training for Female Athletes: How to Adapt and Perform
In this episode of The Athletes Compass Podcast, Dr. Julia Casadio explains how athletes can use heat training as a powerful performance tool, especially when preparing for hot and humid races. Drawing on her experience with Olympic athletes and her research in applied sport physiology, she explains why women often need longer heat adaptation windows than men, how “thermal memory” allows athletes to reacclimate quickly after an earlier heat block, and why heat should be treated as a meaningful training stress rather than an afterthought. The conversation also covers practical strategies such as sauna or hot-tub exposure, timing heat blocks before race day, managing training load, supporting youth athletes in hot conditions, and recognizing signs of heat illness. Key episode takeaways Female athletes often take longer to adapt to heat than male athletes, with women commonly needing closer to 10–14 days rather than 4–7 days. Heat training should not be added casually to a hard training week. It works best during easy-to-moderate training blocks. Heat is an extra physiological load, so sleep, fueling, hydration, and recovery matter even more during heat exposure. A true heat stimulus requires getting genuinely hot: elevated core temperature and heavy sweating are key signals. Living in a hot place does not automatically mean an athlete is heat-adapted. The body has to experience repeated, meaningful heat stress. Heat blocks can be periodized. Athletes can do a proper block several weeks before an event, then use shorter top-up exposures closer to race day. “Thermal memory” means the body can reacclimate faster after prior heat adaptation. Passive heat methods such as post-exercise sauna or hot-water immersion can help athletes who do not live in hot climates. High-intensity sessions are not ideal for heat loading; easy aerobic sessions are usually safer and more effective. Youth athletes need extra caution in the heat because their cooling systems are less developed and they may be less likely to speak up when something feels wrong. Warning signs of heat illness include dizziness, lightheadedness, cool clammy skin, sudden performance drop-off, fainting, and, in more serious cases, hot red skin. Her Strength - Dr. Julia Casadio Paul Warloski - Simple Endurance Coaching Marjaana Rakai | Nordic Performance Lab
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#134
June 25 · 53 min
How Sleep Timing Impacts Recovery, HRV, and Endurance Performance
In this episode of The Athletes Compass Podcast, Dr. Kristen Holmes, Global Head of Human Performance at Whoop, explains why sleep-wake consistency may be one of the most powerful yet overlooked drivers of performance, recovery, and long-term health. Drawing from years of athlete and wearable data, she shares how regular sleep timing is linked to better physiology, improved resilience, and stronger performance outcomes across sports. The conversation also covers practical circadian habits, including morning light, moderate exercise, breathwork, and time-restricted eating, plus strategies for athletes racing early, parents navigating broken sleep, and women experiencing perimenopause or menopause. Key episode takeaways Sleep-wake consistency may be more predictive of performance than many athletes realize. Even Division I athletes may show declines in resting physiology with as little as 45 minutes of sleep timing variability. Sleep consistency helps drive sleep quality, restoration, and autonomic robustness. Four free habits can support better sleep consistency: morning natural light, moderate activity, slow-paced breathing, and time-restricted eating. Low-to-moderate intensity exercise can act as a recovery-promoting tool, while high-intensity work should be used strategically. Breathwork after stress can help prevent stress from accumulating across the day and disrupting sleep onset. Eating most calories during daylight hours may support circadian alignment and reduce competition between digestion and sleep. For early races or travel, athletes can “bank resilience” by staying consistent in the days and weeks before disruption. Parents with young children should treat poor sleep as a temporary phase, use strategic naps, protect early-night sleep, and avoid bright light during night wakings. Fitness appears protective across many contexts, including shift work, menopause symptoms, and general resilience. Four core circadian behaviors that improve cardiorespiratory fitness through consistent sleep Paul Warloski - Simple Endurance Coaching Marjaana Rakai | Nordic Performance Lab
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#133
June 18 · 32 min
System Engagement Explained: How Much Is Left in the Tank?
In this episode of The Athletes Compass, Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai explain Athletica’s Workout Reserve and the new Systems Engagement feature. Workout Reserve is described as a battery-like metric that shows how close an athlete is to their historical best across different durations, from short sprint efforts to long aerobic performances. The team discusses how athletes can use it in real time through Velocity or Garmin, how negative values can signal breakthrough efforts, and why good historical data is essential. They also explain how Systems Engagement helps athletes and coaches see which physiological systems were stressed in a workout or race, making it easier to reverse engineer training toward the actual demands of an event. Key episode takeaways Workout Reserve acts like a “battery” showing how much capacity an athlete has left relative to their recent historical bests. A value near 100% suggests the athlete is fresh relative to that effort, while 0% means they are approaching a known personal limit. Negative values indicate new, uncharted territory. Workout Reserve can be viewed retrospectively in Athletica, live in Velocity sessions, or through the Garmin Workout Reserve data field. Systems Engagement shows which energy systems were stressed during a workout or selected segment, such as neuromuscular sprint, anaerobic, VO2 max, threshold, or aerobic systems. A 30/30 interval session may engage both VO2 max and threshold systems, which matches the expected training adaptations. The tool is most useful when athletes have enough valid historical data, including power or pace tests such as FTP tests, 5K tests, or sport-specific calibration sessions. Workout Reserve and Systems Engagement are based on external load, such as pace or power, not internal load measures like heart rate, lactate, or RPE. Coaches can use Systems Engagement to check whether an athlete actually trained the intended system. Race analysis can help athletes identify which physiological systems were most taxed, then design training to target those demands. Not every session should push Workout Reserve to zero or negative; easy aerobic sessions still have a purpose. How a ProTour cycling coach uses Athletica Workout Reserve Workout Reserve: A New Way to Understand Performance with Dr. Andrea Zignoli Scientific Paper in Sports Engineering Race Analysis - Volta Valenciana Garmin Connect IQ | Home Train and Race with WR on Garmin Athletica Workout Reserve | Home Paul Warloski - Simple Endurance Coaching Marjaana Rakai | Nordic Performance Lab
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#132
June 11 · 57 min
Can You Be a Mom, Work Full-Time, and Train for an Ironman? with Dr. Iris Nafshi
In this episode of The Athletes Compass Podcast, Dr. Iris Nafshi joins the team to discuss her research on “Iron Moms,” endurance athletes who train for Ironman while navigating motherhood, work, family expectations, and guilt. Drawing from her PhD dissertation, Beyond Grit and Guilt, Iris explains that athletic identity does not compete with maternal identity; it can expand it. The conversation explores how moms persist through complex schedules, emotional pressure, limited support, and societal expectations by reframing guilt, building systems, practicing self-compassion, and embracing the mindset that “something is better than nothing.” Key Takeaways Athletic identity and maternal identity do not have to be separate or competing roles. “Balance” may be the wrong word; integration and seasons of focus are more realistic. Mom guilt often comes from societal expectations that mothers should be endlessly selfless. Many Iron Moms reframe training as role modeling strength, commitment, and self-respect for their children. Grit helps athletes start, but it is not enough to sustain long-term training through real life. Iris adds self-compassion to the HERO framework — hope, efficacy, resilience, and optimism — creating “SHIRO.” Support systems matter. As Iris says, nobody does Ironman alone. Flexibility is essential: shortening a workout, moving it, or doing something imperfectly is often better than skipping entirely. “Something is better than nothing” becomes a powerful mindset for training, work, creativity, and life. Children are watching, and they often notice the dreams parents pursue — and the ones they give up. Dr. Iris Nafshi Paul Warloski - Simple Endurance Coaching Marjaana Rakai | Nordic Performance Lab
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#131
June 4 · 52 min
A Stoic Philosopher's Guide to Endurance Training with Dr William Irvine
In this episode of The Athletes Compass, Dr. William B. Irvine joins Paul Warloski, Paul Laursen, and Marjaana Rakai to explore how Stoic philosophy can help endurance athletes train, race, and live with more resilience. Irvine connects rowing, coaching, discomfort, failure, and competition to practical Stoic ideas such as focusing on what you can control, reframing setbacks, practicing negative visualization, and valuing process over outcomes. The conversation moves from “keep your head in the boat” to “one more stroke,” offering athletes a grounded mental toolkit for handling race-day adversity, physical discomfort, self-doubt, and the temptation to tie self-worth to results. Key Takeaways “Keep your head in the boat” is a powerful Stoic metaphor: focus on what you can control, not the weather, competitors, or external conditions. Irvine’s practical Stoic advice: “Do what you can with what you’ve got where you are.” Athletes can reframe setbacks as “Stoic tests” rather than disasters. Discomfort and pain are not the same; endurance athletes learn to tolerate discomfort as part of growth. “One more stroke” is a simple mental strategy for surviving hard moments in training, racing, illness, or life. Failure is valuable when it comes from attempting something difficult and learning from the result. Competitive athletes can stay healthier mentally by focusing on process goals rather than outcome goals. Negative visualization helps athletes appreciate what they already have and prepare for what could go wrong. Last-time meditation can deepen gratitude: every race, ride, row, or run may someday be the last. Stoicism is not about suppressing emotion; it is about maintaining equanimity when life or sport gets hard. More Better Thinking | Dr. William B. Irvine Join the Athletica 5K Virtual Race Dr. Paul Laursen Paul Warloski - Simple Endurance Coaching Marjaana Rakai | Nordic Performance Lab
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#130
May 28 · 35 min
Power & Pace Profiles: What Every Endurance Athlete Should Know
In this episode of The Athletes Compass Podcast, Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai break down the concept of power and pace profiles — the personalized performance fingerprints hidden inside your training data. They explain how these profiles reveal an athlete’s strengths, weaknesses, critical power, and sustainable race pace without expensive lab testing. The conversation explores how Athletica uses real-world wearable data and AI coaching to prescribe training zones, assess race readiness, and predict event performance. From marathon pacing to hill-specific preparation and anaerobic profiling, the episode offers practical guidance for endurance athletes looking to train smarter and race more effectively. Key Takeaways A power or pace profile maps your best efforts across different durations and acts as a “performance fingerprint.” Critical power and critical pace help determine sustainable race intensity and training zones. Real-world wearable data may be more valuable than isolated lab testing because it reflects actual training environments. Athletica uses historical performance data to estimate physiological markers like VO2 max and threshold power. Accurate profiling requires maximal efforts across multiple durations — “garbage in, garbage out.” Profiles can reveal whether an athlete is more “twitchy” (explosive) or “diesel” (endurance-focused). AI coaching can analyze historical workouts and race-specific sessions to estimate realistic race pacing. Race specificity matters: athletes should train in terrain and conditions similar to their target event. Weekly training consistency and frequency may matter more than one extremely long workout. Monitoring threshold trends over time provides insight into long-term fitness progression. Join the Athletica 5K Virtual Race Dr. Paul Laursen Paul Warloski - Simple Endurance Coaching Marjaana Rakai | Nordic Performance Lab
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#129
May 21 · 34 min
How to Train With Limited Time
In this episode of The Athletes Compass, Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai discuss how everyday endurance athletes can make meaningful progress with limited training time, especially when balancing work, family, and life. The conversation centers on the “minimum effective dose” of training, why context and goals matter, how to use intensity wisely, and why consistency is often more important than perfection. They also explore the role of strength training, aerobic base work, walk-run programs, HIIT, recovery, habit stacking, and practical scheduling strategies for athletes training around five to seven hours per week. Key episode takeaways The best training plan depends on the athlete’s goal, background, fitness level, and available time. Five to seven hours per week can be plenty for some goals, such as a 5K, 10K, half marathon, or gravel event, but may be unrealistic for many athletes targeting an Ironman. Consistency is the first priority: spreading workouts across the week is better than cramming all training into one day. For newer athletes, walk-run sessions can produce major aerobic gains without any high-intensity training. HIIT is time-efficient, but it is not necessary or appropriate for every athlete. Three hard training days per week is likely the upper limit for most athletes. Strength training is worth the time investment, even if it is only 10 to 20 minutes at a time. Recovery counts as training, and sometimes performance improves after backing off. Calendar blocking, commuting, dog walks, playground workouts, and habit stacking can help busy athletes stay consistent. Doing something is usually better than doing nothing. Paul Warloski - Simple Endurance Coaching Marjaana Rakai | Nordic Performance Lab
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#128
May 14 · 41 min
The Best Recovery Tools for Everyday Endurance Athletes
In this episode of The Athletes Compass, Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai explore recovery strategies for everyday endurance athletes, emphasizing that sleep and nutrition remain the foundation while tools like cold water immersion, sauna, compression garments, massage guns, foam rolling, forest bathing, and active recovery can all have a place depending on context. The conversation highlights how cold and heat therapies may support mental clarity, resilience, and heat adaptation, while nature exposure and low-intensity movement can help restore the nervous system. The hosts also discuss gender differences in recovery, especially the mental load and sleep disruptions many women experience, and identify red flags of under-recovery such as declining HRV, flat mood, loss of motivation, and reduced joy in training. Key Takeaways Sleep and nutrition are the “big rocks” of recovery; everything else is a smaller tool to use strategically. Cold water immersion can help with mental reset and acute inflammation, but it may not always be ideal after strength work or heat-adaptation sessions. Sauna and heat exposure can support plasma volume expansion, cardiovascular adaptation, and mental resilience. Compression gear may be most useful in specific contexts, such as travel, swelling, plantar fasciitis, or after hard race weekends. Massage guns, foam rollers, balls, stretching, and massage therapy are all useful ways to pay attention to muscle tone and tightness. Forest bathing and time in nature may support mood, immunity, parasympathetic activity, and nervous system recovery. Women may not necessarily recover differently physiologically, but lifestyle load, hormonal changes, sleep disruption, and the “third shift” can affect recovery capacity. Red flags of under-recovery include low or abnormal HRV trends, loss of motivation, lack of joy, persistent heaviness, poor sleep, and mood changes. Active recovery can sometimes be better than complete rest, especially when it involves gentle movement, time away from screens, or lower-impact modalities. Running is often more neuromuscularly stressful than cycling, swimming, or rowing, so changing modality can help maintain movement while reducing load. Sex Differences in Self-Reported Causes, Symptoms, and Recovery Strategies Associated With Underperformance in Endurance Athletes Randomized controlled trial on the efficacy of forest walking compared to urban walking in enhancing mucosal immunity | Scientific Reports Isolated and Combined Effects of Cold, Heat and Hypoxia Therapies on Muscle Recovery Following Exercise-Induced Muscle Damage | Sports Medicine | Springer Nature Link Paul Warloski - Simple Endurance Coaching Marjaana Rakai | Nordic Performance Lab
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#127
May 7 · 35 min
Carbs for Endurance: How Much Do You Actually Need?
In this episode of The Athletes Compass, Paul Warloski and Dr. Paul Laursen unpack the current high-carb fueling trend in elite endurance sport, sparked by reports of top marathoners consuming 100–120 grams of carbohydrate per hour. The conversation challenges the traditional idea that carb intake primarily boosts performance by sparing muscle glycogen, instead highlighting emerging research suggesting that even small amounts of carbohydrate may work mainly by protecting blood glucose and preventing hypoglycemia. They explore whether high-frequency carb dosing may act more like a brain signal or “performance unlock,” why everyday athletes should be cautious about copying elite fueling strategies, and why training fundamentals still matter far more than gels, shoes, or marginal gains. Key Takeaways Carbohydrates do improve endurance performance compared with placebo, but the mechanism may not be simple “more fuel equals more speed.” Emerging research discussed in the episode suggests that preventing low blood sugar may be more important than sparing muscle glycogen. Very high carb intakes, such as 90–120g per hour, are being used by some elite marathoners, cyclists, and triathletes, but that does not automatically mean they are right for everyday athletes. High carb dosing may have a brain-mediated or mouth-rinse-like effect, potentially signaling that energy is available and allowing athletes to access another “gear.” More carbohydrate can sometimes increase glycogen use rather than spare it, which complicates the traditional fueling model. High doses of carbohydrate may increase the risk of gastrointestinal distress, especially when not practiced in training. For many age-group and masters athletes, a more moderate fueling approach may be safer and more practical. The hosts emphasize that training, aerobic development, preparation, and consistency matter far more than copying elite nutrition headlines. The role of advanced glycation end products in aging and metabolic diseases: bridging association and causality - PMC Carbohydrate ingestion eliminates hypoglycemia and improves endurance exercise performance in triathletes adapted to very low- and high-carbohydrate isocaloric diets - PubMed Carbohydrate Ingestion on Exercise Metabolism and Physical Performance - PubMed Nonenzymatic browning in vivo: possible process for aging of long-lived proteins - PubMed Liver and muscle glycogen oxidation and performance with dose variation of glucose-fructose ingestion during prolonged (3 h) exercise - PubMed Carbohydrate dose influences liver and muscle glycogen oxidation and performance during prolonged exercise - PubMed The effect of carbohydrate mouth rinse on 1-h cycle time trial performance - PubMed Paul Warloski - Simple Endurance Coaching
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#126
April 30 · 54 min
Athlete Burnout: Warning Signs, Recovery, and How to Find Joy Again
In this episode of The Athletes Compass, Dr. Allie Wagener, a licensed psychologist specializing in sport and performance psychology, joins Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen to unpack athlete burnout: what it is, how it differs from fatigue or a training slump, and how endurance athletes can recognize the warning signs before they become overwhelming. The conversation explores mood shifts, loss of joy, identity, fear of failure, recovery, autonomy, social connection, and the importance of reconnecting with your “why.” Dr. Wagener emphasizes that burnout recovery is not about rushing back to intensity, but about rebuilding trust, consistency, psychological safety, and fun in sport. Key Takeaways Burnout is different from ordinary fatigue or a temporary slump. Fatigue may improve with rest, and slumps still usually include motivation, while burnout is more chronic and can feel like depletion, apathy, and loss of pride in performance. Early warning signs include mood shifts, irritability, slower recovery from tough sessions, loss of enthusiasm, “I have to” thinking, zoning out, or becoming hyper-focused on discomfort. Self-awareness is a major protective factor. Athletes can check in before and after training by asking how they feel, where their focus is, and whether they felt engaged or committed. Reconnecting with your “why” helps athletes separate performance outcomes from deeper sources of meaning, joy, and identity. Recovery should be treated as part of training, not as an optional extra. Sleep, nutrition, hormone regulation, memory consolidation, and mental health all depend on recovery. Joy and play matter. Dr. Wagener encourages athletes to adopt a “Sandlot mentality”: less structure, more play, more connection, and more fun. Training with others, changing locations, removing the watch, and adding novelty can help athletes rebuild motivation. Dr. Allie Wagener Performance Psychologist | Minneapolis MN + Virtual | Sport & Executive Coaching Paul Warloski - Simple Endurance Coaching Marjaana Rakai | Nordic Performance Lab
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#125
April 23 · 56 min
How to Train for Endurance After 50 with Dr. Reaburn
In this episode of the Athletes Compass podcast, Dr. Peter Reaburn shares practical and science-backed guidance for endurance athletes who want to stay healthy, strong, and competitive well into older age. Drawing from both decades of research and his own experience as a masters athlete, Reaburn explains why strength training becomes increasingly important with age, how muscle mass and power underpin endurance performance, why perceived recovery often feels harder for older athletes, and how flexibility, sleep, protein intake, and smarter intensity distribution all play major roles in longevity. The conversation also explores how athletes can adapt psychologically to changing performance, reduce risk as they age, and continue training with purpose by listening to their bodies and using science wisely Key takeaways Strength training should be a priority for aging endurance athletes, especially to preserve muscle mass and offset sarcopenia. Older athletes benefit from periodizing training so that strength and hypertrophy are emphasized farther from competition, with endurance-specific work increasing closer to the goal event. Zone 1 and Zone 2 work remain foundational, but strategic high-intensity work can help preserve top-end speed and fast-twitch fiber recruitment. Recovery may occur at similar physiological rates to younger athletes, but older athletes often feel more fatigued and need to respect that perception. Listening to your body becomes one of the most valuable skills with age, especially when deciding whether to reduce duration or intensity on a given day. Flexibility and mobility become increasingly important for performance and injury prevention, especially in areas like the hips, shoulders, and lower back. Protein intake matters more as athletes get older, with special emphasis on distributing protein throughout the day and supporting recovery after hard training. Leucine was highlighted as particularly useful for muscle repair and regeneration when paired with a strong training stimulus. Sleep remains the number one recovery strategy, supported by consistent habits and a cold, dark, quiet sleep environment. Excessive volume and too much sustained high-intensity or threshold work may increase cardiac risk in aging athletes, making moderation and recovery spacing more important. Training age matters: lifelong athletes, returning athletes, and late bloomers may all need different approaches. Staying motivated in older age often requires reframing success, adjusting expectations, and recognizing that every athlete in your age group is facing similar physiological changes Paul Warloski - Simple Endurance Coaching Marjaana Rakai | Nordic Performance Lab
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#124
April 16 · 39 min
The Science of Aerobic Efficiency And How to Train It
In this episode of the Athletes Compass podcast, the team breaks down aerobic efficiency—what it is, why it matters, and how it may be more important than VO2 max for long-term endurance performance. They explore the physiology behind efficiency, including mitochondrial development and capillary density, and explain practical ways to measure it using metrics like efficiency factor and aerobic decoupling. The conversation highlights the importance of low-intensity training, strength work, and recovery, while challenging the common “go hard all the time” mindset. The takeaway: slowing down and building a strong aerobic base is the key to unlocking sustainable speed and performance. Key Takeaways Aerobic efficiency = how much speed or power you produce per unit of oxygen Improvements come from mitochondrial growth, capillary density, and fiber-type adaptations Efficiency Factor (EF) and Aerobic Decoupling are key metrics to track progress Lower heart rate at the same pace/power = improved efficiency Zone 1–2 training is the most effective way to build aerobic efficiency Too much high-intensity training can limit long-term progress Strength training improves efficiency by increasing force production External stress (heat, altitude, life stress) can negatively impact efficiency metrics Consistency matters more than intensity spikes Gains can happen at any age—but require patience and repetition Paul Warloski - Simple Endurance Coaching Marjaana Rakai | Nordic Performance Lab
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#123
April 9 · 52 min
Menopause & Performance: What You Need to Know with Dr. Rebecca Robinson |
In this episode of The Athletes Compass, Dr. Rebecca Robinson breaks down one of the most overlooked areas in endurance sports: women’s health across the lifespan, with a focus on perimenopause and menopause. Drawing from her experience as both a sports medicine physician and competitive marathoner, she explains how hormonal changes impact performance, recovery, and overall health—and why decline is not inevitable. The conversation covers fertility myths, training adaptations, nutrition strategies, strength training, and the importance of listening to your body. Ultimately, this episode reframes aging as an opportunity to evolve your training, not limit it. Key Takeaways Performance decline is not fixed—many women are peaking into their 40s and beyond. Overtraining and low energy availability can temporarily affect fertility, but long-term damage is unlikely. Estrogen plays a major role in bone health, cardiovascular protection, and recovery. Strength training becomes essential for maintaining muscle, bone density, and balance. Recovery, sleep, and fueling (especially carbs + protein) are more important than ever. Fasted training may increase stress and is generally not recommended for women. Hormone Replacement Therapy (HRT) should be individualized—not a blanket solution. Symptoms like fatigue, brain fog, and poor sleep can mimic overtraining. Listening to your body is the most powerful coaching and training tool. Enjoyment and community are critical for long-term athletic success. Dr. Rebecca Robinson Paul Warloski - Simple Endurance Coaching Marjaana Rakai | Nordic Performance Lab
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#122
April 2 · 58 min
Move Better, Perform Better: Erin Carson’s Training Approach
In this episode, Erin Carson, one of the most respected strength coaches in endurance sports, breaks down why movement quality is the foundation of performance, injury prevention, and long-term athletic success. She explains how many athletes are already “strong enough” but are limited by stiffness, poor mechanics, and inefficient movement patterns. From simple at-home routines to the concept of “easy speed,” Erin shares practical strategies to improve mobility, unlock better performance, and train for longevity, so you’re not just faster today, but still moving well decades from now. Key Takeaways Movement quality = efficiency. Better movement reduces energy cost and improves performance quickly. Many athletes don’t need more strength—they need better mobility and coordination. “Easy speed” comes from improved mechanics, not just fitness gains. Tightness in the front of the body inhibits strength in the back (reciprocal inhibition). Most endurance athletes are overly tight in hip flexors and chest due to training posture. Overhead squats are a powerful diagnostic tool for mobility limitations. Ankles, hips, and thoracic spine are the three key mobility areas. Strength training should support movement, not compromise it. Small, consistent routines (“four things”) are more effective than complex programs. Multi-directional movement reduces injury risk and improves durability. Elastic energy (bounce) is more efficient than muscular force. Variety in training (especially for youth athletes) is critical for long-term success. Longevity training starts now: how you move today determines how you age. Use the Code: COMPASS to get a discounted membership for $19.99 per month. ECFIT - 2 Week Trial Paul Warloski - Simple Endurance Coaching Marjaana Rakai | Nordic Performance Lab
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