evokecast

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 Guide00:00:00 Introduction00:01:32 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 plans00:12:59 How fueling timing effects physiological markers like heart-rate00:21:55 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 syndrome00:38:22 How to warm-up properly for high-intensity, large vertical gain runs00:47:45 Emphasizing capacity vs. utilization for ebbs and flows between objectives00:52:26 Why elite road-racers do not seem to dominate in mountain running races00:56:35 Does training in zone 3 reduce aerobic capacity?01:12:59 With aerobic deficiency syndrome, should I train predominantly in zone 2?

Join Evoke coach Larry Goldie for a conversation with Sid Pattison. Sid has guided three successful Everest expeditions, as well as other Himalayan peaks, including guided Lhotse and Ama Dablam. In addition, Sid has played a role in investigating the 1924 Mallory-Irvine expedition--- one of the great unsolved mysteries of mountaineering history as to who was actually the first person to climb Mount Everest.Who We AreContact UsTrain With UsEpisode Guide00:00:00 Introduction00:01:51 Sid’s early years in climbing00:03:33 Sid’s introduction into being a guide00:05:08 First experiences guiding in the Himalaya00:09:58 The benefits of climbing Everest from the North-Side00:14:18 Pre-acclimatization with a Hypoxico tent00:19:14 Tips for first exposure to high altitude00:21:52 Shifts in mentality in people hoping to summit Everest00:27:04 Sid’s training approaches for the high mountains00:29:29 The importance of strength training 00:32:30 Noticing and mitigating the aging process00:38:23 Looking for Sandy Irvine’s body on Everest00:50:32 Sid’s 2025 Everest ambitions00:56:14 Balancing expeditions with family life01:01:47 Saving energy on expedition01:02:50 Base fitness and pre-acclimatization 01:07:31 Parting words of wisdom

Join coaches Kylee Toth, Larry Goldie, and Jack Kuenzle, as they discuss training and best practices for spring skiing adventures, and answer 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.00:00:00 Introduction00:01:08 Muscular endurance-style core vs. max-strength core routines and ski-erg training00:06:30 Correcting Aerobic Deficiency Syndrome after moving to high altitude00:11:14 How are ice climbing and dry-tooling similar and different?00:19:28 Fueling advice for long days in the mountains?00:24:18 Training volume modulation when switching from low- to high-altitude00:29:21 Reducing weekly running volume vs. more frequent recovery weeks00:32:28 Should training load go beyond that which is necessary for a specific event?00:35:23 Which is better: cross fit-style training with muscluar endurance or race-specific XC ski training?00:44:00 Non-jumping substitutes for Evoke’s gym-based muscular endurance routine?00:48:02 Combining hill sprints and longer hill reps?00:54:38 Recovery strategies after Ranger school?00:58:00 Do anaerobic strides negate an aerobic workout?01:00:09 Strategies for increasing speed reserve for an ultra-runner?

Join coaches Scott Johnston and Leif Godberson for our April installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.To submit your own training questions for our coaches, send us a direct message on Instagram or contact us here.Episode Guide00:00:00 Introduction00:01:08 Muscular endurance-style core vs. max-strength core routines and ski-erg training00:06:30 Correcting Aerobic Deficiency Syndrome after moving to high altitude00:11:14 How are ice climbing and dry-tooling similar and different?00:19:28 Fueling advice for long days in the mountains?00:24:18 Training volume modulation when switching from low- to high-altitude00:29:21 Reducing weekly running volume vs. more frequent recovery weeks00:32:28 Should training load go beyond that which is necessary for a specific event?00:35:23 Which is better: cross fit-style training with muscluar endurance or race-specific XC ski training?00:44:00 Non-jumping substitutes for Evoke’s gym-based muscular endurance routine?00:48:02 Combining hill sprints and longer hill reps?00:54:38 Recovery strategies after Ranger school?00:58:00 Do anaerobic strides negate an aerobic workout?01:00:09 Strategies for increasing speed reserve for an ultra-runner?

Join Evoke coach Larry Goldie for a discussion with Matt Hainstock. Matt is a professional mountain guide with a passion for training, who is currently working his way through the full A.M.G.A certification process. Matt underwent knee surgery following a skiing accident in 2023. Since then, Matt has recovered and returned to full capacity. Larry and Matt discuss Matt’s injury and return. Matt’s Article: https://evokeendurance.com/resources/acl-injury-repair-and-rehabilitation/00:00:00 Introduction00:01:25 Matt’s skiing accident00:10:11 Matt’s injury diagnosis00:17:34 Prehab and surgery00:24:03 Post-surgery experiences and rehab00:31:03 Long-term rehab and recovery process00:34:43 Matt’s return to guiding00:45:44 Matt’s big take-aways and lessons00:50:33 Matt and Larry’s final thoughts

Join coaches Scott Johnston and Kylee Toth for our March 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: https://www.instagram.com/evokeendurance/Or email your questions to coach@evokeendurance.com00:00:00 Introduction00:01:16 Common gaps most people have in training theory00:12:23 Does anaerobic work blunt aerobic development if done at the end of a long run?00:16:00 Progressing group-wide physical training in tactical and military applications00:22:14 Timing hot/cold contrast therapy with aerobic training and development00:30:37 Are there genetic limitations to aerobic threshold improvements?00:39:44 Reasons for decrease in aerobic threshold after high-altitude expedition?00:41:28 Dialing local muscular fatigue levels during weighted uphill carries00:44:38 Mixed modality aerobic base work vs. specific aerobic base work00:49:40 Running a sub-3 hour road marathon while training for a 100k mountain running race00:54:11 Progressing from short to longer duration hill sprints, and their training effect00:58:00 Fixing aerobic deficiency syndrome and determining aerobic threshold at high elevations01:02:07 Why an amateur cannot train weekly volumes similar to an elite athlete01:05:50 Common performance declines with aging01:09:33 Mitigating knee pain caused by down-hill running01:15:41 Effective recovery methods during taper before a race

Join Evoke coach Dave Thompson for a discussion with Luis Freitas. Luis is an ambitious and talented alpinist and mountaineer who seeks to survive and thrive while managing his type 1 diabetes in high altitude and technical terrain. Learn about how Luis approaches his objectives, and how he manages diabetes while training, and on expeditions. Find Luis here:https://www.instagram.com/luisartf/00:00:00 Introduction00:01:34 Why Luis chose to pursue climbing00:02:31 Differences for a diabetic during high-output activities00:03:54 How Luis fuels for activity00:08:47 Luis’ solo attempt of Aconcagua00:15:47 Surprising serum red blood cell increases with heat exposure training00:22:29 Luis’ observations of fellow climbers performance on Aconcagua versus his own00:24:08 How training re-framed Luis’ expectations of the trip00:24:59 Luis’ future climbing objectives00:27:18 The added risks of a diabetic engaging in technical climbing 00:32:08 Luis’ long-term learning process00:34:02 Luis’ future projects and ambitions00:36:35 Luis’ final thoughts

Join Evoke coach Larry Goldie for a discussion with Jesse Crocker. Jesse is the creator of Goat Maps, an adventure mapping and route-planning app, as well as an Evoke Endurance athlete. Larry and Jesse discuss Jesse’s thinking behind the creation of Goat Maps, and his experiences as an athlete, and mountain enthusiast. More information  on the Goat Maps app:https://www.goatmaps.com/https://www.instagram.com/goatmaps/00:00:00 Introduction00:01:12 What brought Jesse to Evoke as a coached athlete00:05:10 Jesse’s experience helping create the Gaia mapping app00:10:45 The creation and features of Goat Maps app00:15:00 Intention for an intuitive user experience00:21:15 Mountain sports that can best utilize Goat Maps00:24:32 Utilization of satellite and 3d imagery00:28:35 Goat Maps customizable slope angle and aspect shading00:35:08 Almost world-wide map coverage00:40:29 Up-coming features and improvements to Goat Maps00:43:11 How to find Goat Maps on the internet

Join coaches Scott Johnston and Kylee Toth for our February installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.To submit your own training questions for our coaches, send us a direct message on Instagram: https://www.instagram.com/evokeendurance/Or email your questions to coach@evokeendurance.com00:00:00 Introduction00:01:24 Managing races that are 2-weeks apart00:05:55 Sacrificing mileage for elevation gain as a mountain runner00:16:19 Measuring uphill and downhill accumulation in a mountaineering training plan00:19:14 Wim Hoff breathing positively affecting zone 2 performance?00:23:12 Combating heart rate decoupling during long duration cycling training00:32:36 Next steps after a muscular endurance block00:35:26 Combining mountain and road running in one season00:40:52 High-rep core circuits vs. max-strength core routines00:53:34 Training considerations with long-Covid symptoms00:58:24 Sufficient leg strength for skiing Mt. Rainier?01:15:14 Should heart-rate drift tests be tailored to my event?01:18:30 Avoiding overtraining on hilly terrain with aerobic deficiency syndrome01:21:51 Progressing from walking to running hills01:24:22 Delayed vs. early and systematic carb intake during training?01:33:51 Determining intensity adjustments for shorter events01:42:32 Strategies for racing at altitude without being acclimated

Join Evoke coach Larry Goldie for a discussion with Ian Nicholson. Ian is a professional mountain guide with decades of experience as an alpinist in mountain ranges all around the world. 00:00:00 Introduction00:01:45 Ian’s early days of climbing00:09:40 Ian’s beginning ambitions to be a mountain guide00:12:39 Being a good skier as a guide00:16:11 Ian’s experiences becoming an A.M.G.A. certified guide00:24:06 Dividing time instructing guides and guiding clients00:24:43 Common mistakes made while navigating the training process for guides00:34:37 Balancing life as a mountain guide and having a family00:39:30 Adapting training with age and time constraints00:46:39 Ian’s future climbing goals