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PODCAST

The Athlete"s Compass

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

health & fitness fitness

All Episodes

39:02

Unlocking the Secrets of HRV: A Guide for Athletes

The Athlete"s Compass ·

2024/02/29

In this episode of The Athletes Compass, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen dive into the topic of Heart Rate Variability (HRV) and its practical applications for training and health. They discuss the principles of HRV, how it reflects the body's response to stress and training, and how athletes can use it to optimize their performance. The conversation covers the importance of looking at HRV trends rather than individual readings, the impact of various factors like sleep,

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36:34

Balancing Intensity: The Science Behind the 80-20...

The Athlete"s Compass ·

2024/02/22

In this episode of the Athletes Compass podcast, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen dive into the 80-20 training model, a popular method for organizing training time among endurance athletes. They explore the origins of the model, its application in preseason training, and how it can be adapted for different training volumes. The discussion includes insights on the benefits of low-intensity training, the importance of monitoring heart rate, and the role of high-intensity

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31:04

Athletica.ai Unpacked: Your Training Questions Answered

The Athlete"s Compass ·

2024/02/15

Summary:Dive deep into the functionality and training philosophy of the Athletica training platform in this engaging episode of the Athletes' Compass Podcast. Hosts Paul Laursen, Paul Warloski and Marjaana Rakai tackle a range of listener questions, shedding light on how Athletica tailors athletic testing, adapts training plans, incorporates rest days, and integrates strength training for endurance athletes. This episode is an essential listen for users of Athletica looking to fully exploit the

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34:18

Thresholds Decoded: Maximizing Your Training Efficiency

The Athlete"s Compass ·

2024/02/08

In episode 11 of the Athletes Compass, hosts Paul Warloski, Marjaana Rakai, and expert Dr. Paul Laursen explore the concept of training thresholds and their significance in setting effective training zones for athletes. They delve into the physiological underpinnings of exercise intensity, including VO2 max, economy of movement, and the critical role of thresholds in optimizing performance across various sports. The conversation covers the differentiation between ventilatory thresholds, the

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41:40

Measuring Success: Navigating Your Path to Athletic...

The Athlete"s Compass ·

2024/02/01

Summary:This episode of the Athletes Compass podcast features hosts Paul Warloski and guests Marjaana Rakai and Dr. Paul Laursen discussing how athletes can measure their training progress without participating in races. The conversation revolves around various methods and tools athletes can use to track improvement in different aspects of their training, including endurance, strength, and speed.Key Points:Monitoring Progress: Athletes can track progress through various tests and metrics, such as

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35:27

Endurance Aftermath: Decoding the Body's Response to...

The Athlete"s Compass ·

2024/01/24

In Episode 9 of the Athletes Compass podcast, hosts Paul Warloski and Marjaana Rakai, along with Dr. Paul Laursen, discuss the short-term and potential long-term effects of extreme endurance events on the body, addressing a question from listener Janice Campbell. The episode delves into various stressors athletes face during such events and the time frame for recovery.Key Discussion Points:Short-term Effects of Extreme Endurance Events:Gastrointestinal Issues: Often occur, especially during running

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40:12

Nutrition and recovery: the role of diet in athlete...

The Athlete"s Compass ·

2024/01/18

This episode of the "Athletes Compass" podcast (part 3 of 3 on recovery) focuses on nutrition and other modalities of recovery for endurance athletes. Paul and Marjaana Rakai discuss the fundamentals of nutrition, emphasizing the importance of macronutrients and micronutrients, and the detrimental effects of sugar and processed foods. The conversation also covers the role of good fats, proteins, and key micronutrients like B vitamins and iron, particularly in relation to endurance athletes

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39:46

Sleep's Role in Athletic Recovery: Strategies for...

The Athlete"s Compass ·

2024/01/11

In this episode of 'The Athletes Compass' (part 2 of 3 on recovery), hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen delve into the critical role of sleep in recovery for athletes. The episode kicks off with a discussion on how sleep affects various aspects of recovery, such as memory consolidation, hormonal regulation, and tissue repair. Marjaana Rakai shares her personal experiences, highlighting the challenges of sleep deprivation and its impact on mental health. The episode also offers

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38:05

Recovery Strategies: Monitoring and Maximizing Rest...

The Athlete"s Compass ·

2024/01/04

This episode (part 1 of 3 on recovery) explores the crucial aspect of recovery in training, particularly for everyday endurance athletes. The hosts delve into how to identify when you're fully recovered, why recovery is essential, and how it impacts performance and overall health. Discussions include personal anecdotes about recognizing recovery (or lack thereof), the use of technological tools like HRV monitoring, and non-tech methods like monitoring mood and sleep patterns.Key Topics Discussed:-

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36:57

The Recovery Equation: Understanding Rest and Its...

The Athlete"s Compass ·

2023/12/28

In this informative episode of The Athlete’s Compass podcast, the hosts delve into the critical importance of consistent training for everyday athletes, highlighting the role of stress in fostering physical resilience and adaptation. Key discussions include the General Adaptation Syndrome theory, balancing training with life stress, and the significance of personalized training plans. Additionally, the episode explores the use of Heart Rate Variability (HRV) as a tool to gauge training readiness and

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46:53

Listener questions - managing injury, using...

The Athlete"s Compass ·

2023/12/21

In this special edition of the Athletes Compass podcast, the team addresses listener questions about Athletica.ai and training in general.How do I interpret Athletica's AI when it gives warnings that my training plan is too low or too high?How do I manage injuries within Athletica?Do I need to adjust pace or heart-rate zones or will Athletica do this for me?How do I use power and pace curves in Athletica?How should I use the session subjective feedback comments section and what impact does this have

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36:07

In Pursuit of Balance: Navigating Training. Rest, and...

The Athlete"s Compass ·

2023/12/14

In the third episode of the "Athletes Compass Podcast," the hosts explore the definition and challenges of being an "everyday athlete," contrasting them with elite athletes and emphasizing a smarter training approach rather than a harder one. The discussion revolves around balancing training, recovery, and daily life commitments, the significance of health-focused practices like sleep and nutrition, and the mental shift from casual exercise to goal-oriented training. Additionally, the episode

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41:35

Beyond No Pain, No Gain: Rethinking Fitness Philosophy

The Athlete"s Compass ·

2023/12/07

This episode challenges the "no pain, no gain" fitness mantra, emphasizing the risks of overtraining and the importance of a balanced approach to physical training. Hosts Marjaana Rakai and Paul Laursen share personal experiences of how pushing too hard led to overtraining, highlighting symptoms like fatigue, health issues, and reduced motivation. The discussion stresses the significance of recovery, especially sleep, and the need to differentiate between beneficial challenges and harmful strain in

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41:09

Connecting The Dots: Stories of Resilience and...

The Athlete"s Compass ·

2023/11/30

Hosts Marjaana Rakai and Paul Warloski, joined by Professor Paul Laursen, discuss the multifaceted journey of endurance sports from the viewpoint of everyday athletes. They share personal narratives, with Marjaana detailing her transition from Olympic hopeful to enthusiastic triathlete and Paul recounting his shift from a results-centric approach to enjoying the training process, despite health challenges. Professor Laursen provides expert insights, emphasizing the crucial balance between health and

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114 results

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