evokecast

Join Coaches Leif Godberson and Seth Keena for our January 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 would like to learn more about the Evoke Endurance community, contact us here. Episode Guide 00:00:00 Introduction 00:00:39 Moving from WI4 to WI5 00:07:49 Differences in training between uphill touring and ice climbing 00:12:30 Thoughts on stretching 00:16:31 Improving movement efficiency below aerobic threshold 00:21:47 Downhill vs Uphill legs for skiing 00:25:09 Training for FKTs with 4th and 5th class terrain 00:39:00 Training downhill running for ultras 00:45:51 Outro and thanks

Join coach Larry Goldie for a conversation with Dr. Sue Goldie. Sue is a triathlete, Harvard professor, and public health researcher. In 2021, Sue was diagnosed with Parkinson’s disease. Since her diagnosis, she has continued to compete in Ironman triathlons while maintaining her academic and research career and raising public awareness for those living with Parkinson’s. Learn more about Sue in the links below. New York Times Article About Sue: https://www.nytimes.com/interactive/2025/10/13/us/sue-goldie-parkinsons.html?unlocked_article_code=1.2U8.Fsoa.l7nSqV4lLyrR&smid=url-share Sue’s Bio: https://hsph.harvard.edu/profile/sue-goldie/ GHELI (Global Health Education Learning Incubator): https://gheli.harvard.edu/ CHDS (Center for health decision science): https://chds.hsph.harvard.edu/ NPR Interview with John Branch: https://www.npr.org/2025/10/18/nx-s1-5575741/for-four-years-she-hid-her-parkinsons-diagnosis-then-she-let-a-reporter-follow-her-journey Episode Guide 00:00:00 Introduction 00:04:02 Sue’s early experiences in endurance sports 00:19:57 Sue’s Parkinson’s diagnosis 00:24:44 Modifying training after Parkinson’s diagnosis 00:29:14 Learning to train with Parkinson’s 00:36:08 Training for injury prevention 00:39:08 Tracking medication efficacy while training 00:43:02 Sue’s unique challenges during race transitions 00:48:17 Tips for fitting training into a busy lifestyle 00:54:44 Sue’s partnership with her coach 01:01:34 Experiences racing and embracing the ‘pain cave’ 01:10:44 Facing danger and the life lesson it gives 01:11:44 Broader understanding of Parkinson’s and Sue’s future projects 01:19:05 What’s next for Sue

Join Coaches Maya Seckinger and Mark Postle 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 would like to learn more about the Evoke Endurance community, contact us here. Episode Guide 00:00:00 Introduction 00:01:06 Key differences between weighted hikes and gym-based muscular endurance 00:06:21 Training for an 85k running race while cycling primarily 00:11:30 Increase ability to run uphill late in a run 00:15:08 Stair master or stairwell for vertical gain accumulation 00:19:08 Most efficient way to build aerobic base 00:25:06 Methods for adding weekend volume for a time-constrained athlete 00:30:54 When does flat speed work outweigh uphill tempo? 00:36:08 Acute muscle stiffness and soreness after stairs 00:39:12 Muscular endurance substitutions for zone 4? 00:45:18 Recommended threshold work and muscular endurance for VK race 00:49:05 Is considerable DOMS normal after a muscular endurance session? 00:53:11 Do heart rate zones matter for strength training? 00:54:49 Book recommendations 00:59:51 Stretching recommendations 01:01:13 Best ways to learn about training for sport? 01:03:16 Pros, benefits, and cons of VO2 max intervals 01:08:34 Upper body muscular endurance training for cross-country skiing? 01:11:25 Final Thoughts

Join Evoke Coach Seth Keena for an interview with Seb Pelletti, and Ethan Berman to discuss their recent first ascent of Shooting The Moon, on the South East Pillar of Ultar Sar, located in the Karakoram range of the Himalaya, in Pakistan. See Episode Guide for topics covered. To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here. Episode Guide 00:00:00 Introduction 00:01:01 Hunza Region Overview 00:04:23 History of the South East Pillar 00:09:04 2024 South Pillar attempt 00:26:36 Background of the team 00:36:09 Ethan's first formalized training 00:42:47 Seb's training and preparation 00:48:07 Unique physical demands of South East Pillar 01:01:15 Specific aspects of mental and physical training 01:09:07 The team's muscular endurance training 01:22:11 Improvement aspects for the future 01:34:12 The naming of Shoot The Moon 01:35:56 Final Thoughts

Join Coach Scott Johnston for a conversation with Joseph Mestrallet, who works alongside Scott on the team of 2025 UTMB 1st-place finishers Tom Evans and Ruth Croft as a data analyst for running performance metrics. In this discussion, they explore the pacing strategies and analytical tools used for Tom and Ruth, and how Joseph’s experience both as a runner and a mathematician provide a unique skill set to approach the pacing challenges of ultra-distance races. See episode guide for topics covered. Joseph’s Company, Enduraw Performance Science: https://enduraw-data.com/ To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here. Episode Guide 00:00:00 Introduction 00:00:49 Joseph’s background 00:03:58 About Enduraw 00:08:57 Emergence of data-driven performance 00:14:34 Applying data analysis 00:22:45 “Digital Twin” data modeling 00:30:19 Ruth Croft’s 2024 UTMB pacing 00:38:03 Using grade-adjusted pace 00:49:34 Tools for amateur and elite runners alike 01:01:42 Data + training builds confidence 01:09:19 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 the fueling strategies and testing used for Tom and Ruth, examine how nutrition influenced their UTMB performances, and share tips and strategies for amateur and elite runners alike. See episode guide for topics covered. To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here. Episode Guide 00:00:00 Introduction 00:00:39 Paul’s experience and educational background 00:04:57 Testing for and optimizing fueling strategies 00:14:57 Causes of GI upset 00:17:11 Effects of dehydration 00:19:29 Strategies for training your gut 00:20:99 Fueling for running vs. cycling 00:28:38 Fat for fueling and fat adaptation 00:38:48 Glycogen depletion stimulus strategies 00:45:05 Pre-race gut training 00:46:59 Nutrition should support training load 00:49:54 Paul’s thoughts on Kilian Jornet’s fueling strategies 00:52:02 Work capacity of world-class athletes 00:59:40 Respiratory Exchange Rate explained 01:01:58 Carbon-13 isotope testing for measuring carbohydrate metabolism 01:10:44 The gamble of fueling and training approaches 01:16:20 Model for the future of trail running 01:18:09 Final thoughts

Join Coaches Scott Johnston and Larry Goldie 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 would like to learn more about the Evoke Endurance community, contact us here. Episode Guide 00:00:00 Introduction 00:00:54 Training grip strength for ice climbing? 00:05:17 Best core exercises for alpine climbing? 00:09:29 Maintaining aerobic base post successful summit? 00:13:29 Adjusting zone 2 heart-rate in heat? 00:22:05 Targeted training methods for vertical gain? 00:33:10 Sprint interval lengths and VO2max pros and cons? 00:42:22 Upper-body muscular endurance training methods? 00:46:24 Training methods for uphill economy? 00:52:55 Adding aerobic volume when time-limited 00:54:20 Final Thoughts

Join Coach Scott Johnston for the second part of his series addressing common questions and inquiries he’s received following the success of his athletes, Tom Evans and Ruth Croft, at the 2025 Ultra-Trail du Mont-Blanc (UTMB). After addressing the limitations of VO2 max-focused training in Part 1, Coach Scott elucidates common concepts in Evoke’s methodology, such as fatigue resistance, muscular endurance, and anti-glycolytic training. See episode guide for topics covered. Articles referenced in discussion: Read about Muscular Endurance: https://evokeendurance.com/resources/muscular-endurance-all-you-need-to-know/ Read about Frontier Fibers: https://evokeendurance.com/resources/endurance-its-evolution-psychology-meaning-physiology-and-how-to-improve-yours/ To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here. Episode Guide 00:00:00 Introduction 00:04:19 History of Muscular Endurance 00:14:17 Muscle Power Model of Endurance 00:15:52 Ah Ha! Moment 00:16:13 Early Implementation of Muscular Endurance 00:18:16 Muscular endurance: how and why? 00:24:46 Frontier motor units 00:26:46 ME-VO2 max compared 00:28:28 Methods for ME 00:35:25 Anti-glycolytic training 00:41:10 Anti-glycolytic methods 00:49:54Final thoughts

Join Coach Scott Johnston as he reflects on an unforgettable day in Chamonix, where his athletes, Tom Evans and Ruth Croft, won their respective overall titles at the 2025 Ultra-Trail du Mont-Blanc (UTMB). Since their victories, Scott has received hundreds of inquiries. A common thread among these being questions about VO2 max training, its methodologies, and its implications. In this discussion, Coach Scott explains VO2 max training and why it is far less critical than other training approaches for endurance performance. To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here. Episode Guide 00:00:00 Introduction 00:02:25 Fallacy of focusing on VO2-max 00:04:14 Is VO2-max ‘The Gold Standard’? 00:05:38 History of VO2-max 00:08:31 Limitations of VO2-max theory on endurance 00:10:36 Does training VO2-max improve performance? 00:20:42 Should athletes train to improve VO2-max? 00:26:00 Little-known aspects of VO2-max 00:27:51 Improving endurance performance without VO2-max training 00:32:22 Challenges of executing proper VO2-max training 00:36:17 Could VO2-max training be conflated with muscular endurance training? 00:38:50 Open questions for athletes and coaches

Join coach Scott Johnston for a conversation with David Göttler, after his recent alpine-style ascent, and paragliding descent of Schell route, on Nanga Parbat’s infamous Rupal Face. They discuss David’s training and preparation for the climb, and his experiences throughout the expedition. Details of the conversation are provided below in the Episode Guide. To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here. David Göttler's Instagram: https://www.instagram.com/david_goettler/ Episode Guide 00:00:00 Introduction 00:03:43 Early days of David’s aerobic development 00:05:41 History with climbing Nanga Parbat 00:14:01 2025 ascent and paragliding descent of the Schell route 00:23:23 Dialing fueling and hydration on summit attempt 00:30:54 Pre-acclimitization and recovery strategies 00:34:06 Avoiding over-reaching during pre-climb activities 00:42:09 David’s personal climbing ethics 00:49:26 Technological and ethical changes in climbing 00:52:15 Training methods: the specificity spectrum 01:11:52 David’s future plans and post-expedition break 01:14:54 How to find David, and final thoughts

Join coaches Scott Johnston and Larry Goldie 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 would like to learn more about the Evoke Endurance community, contact us here. Aerobic Training For Military Athletes Article: https://evokeendurance.com/resources/aerobic-training-for-the-military-athlete/ Episode Guide 00:00:00 Introduction 00:01:24 Muscular endurance training in blocks or continuously? 00:06:48 Balancing alpine climbing and ultra-running training 00:12:52 Tips for speeding recovery 00:22:17 How has AI shaped the way you coach? 00:38:20 Exceptional weekly zone 2 mileage for the tactical athlete? 00:44:52 How donating blood can effect training 00:51:10 Determining personal weekly training volume 01:01:57 Training differences for a 25k vs. 50k race? 01:03:26 Dealing with loss of motivation 01:11:37 Minimum cardio during a sport climbing training block? 01:13:30 Shifting to endurance as a strength athlete 01:18:05 Incorporating technical skill acquisition while following a stock training plan 01:22:28 Tactical athlete balancing weight lifting and running 01:23:25 Apply the 80%-20% ratio to rock climbing training? 01:27:54 New to cross-country skiing: how to progress endurance? 01:32:34 Final thoughts and submit your own questions

Join Evoke coach Andy Reed as he talks with his athlete David Ayala about David’s 4th place finish at the Hardrock 100 Endurance Run 2025, achieved under Andy’s coaching. To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here. Episode Guide 00:00:00 Introduction 00:01:34 David’s athletic interests and background 00:07:04 Experiences with first hundred-milers and FKTs 00:13:43 About David’s mathematics career 00:17:09 David’s simple non-analytical approach to training 00:20:10 Approaches to Hardrock 00:21:36 High-fat fueling strategies 00:24:02 Getting selected to compete in Hardrock 00:28:26 Changing up training approaches for Hardrock 00:31:12 Incorporating intensity and speed work 00:36:03 Leveraging will during an event 00:38:47 Weighted uphill intensity 00:40:00 Demands of Hardrock 100 00:45:25 Prepping for Hardrock on the course 00:49:12 Strategies and experiences on race-day 00:54:07 Avoiding the onset of cramping 00:56:36 Quad pain and potential for rhabdomyolysis 01:01:06 Holding then gaining position 01:05:27 Splits for a 4th place finish 01:07:25 Post-race thoughts 01:08:20 Peak experiences and take-aways from Hardrock 01:11:15 Final thoughts

Join Evoke coach Jack Kuenzle for another conversation with Will Peterson. Will requested the coaching services of Jack to prepare him for the 2025 Tor Des Geants, a two-hundred five mile ultra-running race with seventy-eight thousand feet of total vertical, taking place in September. In the second part of this series, they discuss how Will’s training has gone up to now, and how they’ll plan for this final training block. This is the second of their coaching conversations in the lead-up to Tor.Listen to episode #112 for their first conversation, and look out for Part 3 in early September. To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here. Will’s Podcast: From The Backcountry Episode Guide 00:00:00 Introduction 00:01:00 Balancing medical school rotations and training 00:02:02 Will’s recent training volumes and metrics 00:09:11 Tips on pacing and heart rate for a time trial 00:11:55 The structure of Will’s high-intensity sessions 00:19:42 More firm heart rate limits and novel stimuli 00:23:28 Strategies on pacing for long runs and downhills 00:33:09 Training efficiency with poles 00:36:44 Tweaking fueling strategies 00:41:47 Drinking to thirst at your sweat salinity 00:44:44 Planning the upcoming training block 00:50:53 Dialing total vertical accumulation and terrain selection 00:56:21 Scouting the Tor course 00:59:02 Acclimatization and heat training 01:07:42 Sleep strategies for Tor 01:11:01 Mandatory gear for Tor 01:15:09 Final thoughts

Join coaches Scott Johnston 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 would like to learn more about the Evoke Endurance community, contact us here. Episode Guide 00:00:00 Introduction 00:06:50 Development as an athletic coach 00:08:31 Experiences traveling for climbing 00:14:27 Methods to supplement with variable-modality aerobic volume 00:26:10 How local muscular fatigue slows pace in distance events 00:38:45 Using micro-workouts for strength development 00:50:10 Maintaining strength for multiple mountain sports 01:03:43 Pacing strategies for an aerobically deficient alpine climber 01:07:00 Should muscular endurance workouts be done only when well rested? 01:08:50 When to push through vs. take a break from training 01:12:19 Personalizing your long-term aerobic development 01:17:58 Final thoughts and submit your own questions

Join Evoke coaches Leif Whittaker and Mark Postle as they discuss climbing Aconcagua, covering various aspects of the expedition including route choices, guided vs. unguided trips, training, and travel tips. They delved into the challenges of high-altitude climbing, emphasizing the importance of proper acclimatization, hydration, and pacing strategies. Leif and Mark include their personal experiences and insights on Aconcagua, highlighting the physical and emotional aspects of the climb and the need for continued vigilance during descent. To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here. Episode Guide 00:00:00 Introduction 00:01:37 Unique demands of Aconcagua 00:03:34 Route selection 00:10:11 Pros and cons of guided vs. unguided ascents 00:15:13 Most important training elements 00:21:55 Travel to Aconcagua 00:27:54 Approach trek to base camp 00:31:01 Strategies for acclimatization and common mistakes 00:42:15 Cache and carry process of ascending 00:50:46 Common hazards 00:58:37 Tips and landmarks on summit day 01:05:32 Emotional experiences on summit day 01:07:16 Descent options to camp 2 and/or base camp 01:14:51 Final thoughts

Join Scott Johnston for a discussion with Dr. David Spindler. Dr. Spindler, is a renowned sports psychologist, known for his work with elite athletes, including cyclist Mark Cavendish, who overcame personal challenges to break a long-standing Tour de France record. Currently, coach Scott collaborates with Dr. Spindler as part of a support team for an elite ultra runner. While Dr. Spindler typically works with professionals in various activities, this episode seeks to provide actionable mental game insights for athletes at all levels. Dr. Spindler’s Website: https://drdavidspindler.com/ To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here. Episode Guide 00:00:00 Introduction 00:03:08 David’s backstory and formative years 00:05:34 Working with elite-level athletes 00:09:20 Dealing with performance anxiety 00:13:34 Process vs. outcome goals 00:17:00 Assessing your own motivations 00:19:51 Avoiding over-training and burnout 00:26:23 Rediscovering joy in training and practice 00:30:41 Making a difference as a coach 00:32:31 What makes a good coach? 00:43:41 Learning from mistakes 00:44:32 Master coach, Vasilis Anastopoulos 00:47:00 Avoiding compulsion 00:49:25 Selfishness in athletic pursuits 00:53:47 Opinions on Central Governor Theory 01:03:16 David’s final thoughts

Join coaches Scott Johnston and Nikki LaRochelle for our June 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 would like to learn more about the Evoke Endurance community, contact us here. Episode Guide 00:00:00 Introduction 00:02:31 How to progress muscular endurance sessions? 00:11:33 Practical tips for motivation? 00:21:00 What limits power during hill sprints? 00:36:03 Tips for handling post-event blues? 00:44:41 Zone 1 vs. zone 2 training for a fast twitch-dominant athlete? 00:50:11 Stair machine vs. incline treadmill for ultra training? 00:58:19 Tips for aerobic development for a fast-twitch athlete? 01:02:31 Thoughts on why zone 2 pace is decreasing? 01:06:02 Tips for mapping recovery during the training process?

Join Evoke coach Jack Kuenzle for a conversation with Will Peterson. Will requested the coaching services of Jack to prepare him for the 2025 Tor Des Geants, a two-hundred five mile ultra-running race with seventy-eight thousand feet of total vertical, taking place in September. In the first part of this series, they discuss how to tailor Will’s specific preparation with his current training, and how they’ll approach the training process over the next months. As Part 1 of this series, we will be posting Jack and Will’s monthly coaching conversations leading up to the race, for you all to enjoy. To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here. Will’s Podcast: From The Backcountry Episode Guide 00:00:00 Introduction 00:03:03 The demands of the Tour De Geants 00:07:42 Will’s athletic background and training history 00:17:02 Finding possible specific trainings within Will’s overall build 00:30:47 Will’s experiences of nutrition vs. intensity during a recent 100-mile run 00:37:18 Sweat testing and dialing electrolyte balance 00:48:22 Fueling/nutrition assessment and guidelines 00:54:18 Dialing training load in the up-coming months 01:13:54 Macro-nutrient and supplement guidelines 01:20:40 Sauna use for heat adaptation and acclimatization 01:27:10 Final thoughts

Join coaches Leif Whittaker and Larry Goldie as they provide a comprehensive guide for climbing Mount Baker, covering preparation, gear, and strategies for a typical 3-day guided ascent. Leif and Larry discuss essential equipment, packing tips, camping techniques, and nutrition strategies for mountaineering, as well as the importance of proper training and pacing during the climb. They also offer insights into the daily expectations of the climb, including the approach hike, glacier skills training, and the challenges of summit day, emphasizing safety and environmental considerations throughout the journey. To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here. Episode Guide 00:00:00 Introduction 00:01:39 What makes Baker unique and special 00:03:46 Step 1: Gear check 00:06:11 Essential and under-rated gear for climbing Baker 00:14:55 Practical pack-loading tips 00:19:18 Step 2: Approaching your chosen route 00:22:39 Using trekking poles and approach shoes 00:25:25 Staying below aerobic threshold 00:28:05 Step 3: Arriving at high-camp 00:30:00 First night at high-camp and securing your gear 00:36:41 Carry extra fuel to melt snow 00:37:49 Go-to back-country meals and snacks 00:45:24 Step 4: glacier skills 00:47:37 Efficiency of movement 00:50:54 Other important skills 00:54:47 The night before a summit bid and the alpine start 01:00:24 Step 5: summit day 01:00:59 Quick fuels for summit day 01:03:34 Applying warm layers and sunscreen during rest periods 01:06:09 Final push up the Roman Headwall 01:07:18 The summit is the half-way point 01:09:31 Descending safely 01:11:27 Step 6: Back to camp, and down to the trail-head 01:16:18 Training considerations for Baker 01:23:39 Go into the trip well rested 01:25:24 Where to learn more

Join coaches Scott Johnston and Maya Seckinger for our May installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community. To submit your own training questions for our coaches, send us a direct message on Instagram or contact us here. Episode Guide 00:00:00 Introduction 00:01:32 Am I administering and calculating my aerobic threshold test correctly? 00:07:22 Altering Evoke’s Rim-to-Rim-to-Rim plan for an 50-mile race. 00:10:11 Limitations of stock training plans 00:12:59 How fueling timing effects physiological markers like heart-rate 00:21:55 Does increased water retention from carbohydrate consumption aid in staying hydrated? 00:24:14 Managing IT band syndrome during a training block? 00:29:20 Pre-hab and re-hab for managing chronic ankle instability? 00:35:27 Maintaining aerobic base after curing aerobic deficiency syndrome 00:38:22 How to warm-up properly for high-intensity, large vertical gain runs 00:47:45 Emphasizing capacity vs. utilization for ebbs and flows between objectives 00:52:26 Why elite road-racers do not seem to dominate in mountain running races 00:56:35 Does training in zone 3 reduce aerobic capacity? 01:12:59 With aerobic deficiency syndrome, should I train predominantly in zone 2?