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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

37:29

Ketones, Heat, and Altitude: Enhancing Your Training...

The Athlete"s Compass ·

2024/07/18

SummaryIn this episode of the Athletes Compass podcast, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen address a listener question about the benefits of heat and altitude training for race preparation. They discuss how heat acclimation can improve cardiovascular function and lower heart rate during exercise, similar to altitude training. The hosts explore whether heat training can substitute for altitude training and offer practical advice on how to incorporate heat acclimation and

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39:58

Defying the Odds: Bart Buczek’s Incredible Athletic...

The Athlete"s Compass ·

2024/07/11

SummaryIn this episode of the Athletes Compass podcast, Paul Warloski interviews Bartolomew Buczek, an Ironman athlete from Poland who has overcome tremendous odds. Despite having no athletic background and facing a serious health scare with a pituitary tumor, Bart transformed his life through dedication and training. He recently completed the challenging Lanzarote Ironman in just over 10 hours, finishing seventh in his age group. Bart shares his journey from an unhealthy lifestyle to becoming a top

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34:21

Muscle Cramps: Beyond Electrolytes and Hydration

The Athlete"s Compass ·

2024/07/04

In this episode of the Athletes Compass podcast, hosts Paul Warloski and Marjaana Rakai dive into the contentious issue of muscle cramps with sports science expert Dr. Paul Laursen. They explore two prevailing hypotheses: the common belief that cramps are due to electrolyte imbalances and dehydration, and the neuromuscular hypothesis which posits that cramps stem from unfamiliar tasks and neuromuscular fatigue. Through detailed explanations and personal anecdotes, the discussion reveals compelling

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37:06

Heart Health in Endurance Sports: AFib Awareness

The Athlete"s Compass ·

2024/06/27

In this episode of the Athletes Compass podcast, hosts Paul Warloski and Dr. Paul Laursen, along with Marjaana Rakai, delve into the topic of atrial fibrillation (AFib) and its impact on endurance athletes. They discuss the symptoms, causes, and risks associated with AFib and other heart issues like ventricular tachycardia, drawing from personal experiences and expert insights. Emphasizing the importance of a balanced training approach, the hosts explore the relationship between mid-zone training

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40:42

Finding Flow: Ultra-Distance Cycling with Phil...

The Athlete"s Compass ·

2024/06/20

In this episode of the Athletes Compass podcast, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen talk with Phil Whitehurst, a prominent long-distance cyclist and key contributor to Athletica. Phil shares his journey from charity rides to ultra-endurance events, revealing the secrets behind his training, the mental and physical challenges he faces, and the fulfillment he finds in these extraordinary adventures. He also discusses the innovative Workout Reserve feature he helped develop,

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48:37

Finding Zen in Movement: The Unexpected Benefits of...

The Athlete"s Compass ·

2024/06/13

Join us for an inspiring conversation with Phil Becker, an everyday endurance athlete from New Zealand, as he shares his passion for adventure, mountain biking, and sea swimming. Discover how he balances training with work and family life, the mental strategies he uses to push through challenges, and the unexpected rewards he's found in endurance sports. Phil also discusses his training routine, nutrition approach, and the importance of goal setting and adaptability. This episode is packed with

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42:39

Listener Questions: Fat Adaptation and Training...

The Athlete"s Compass ·

2024/06/06

SummaryIn this episode of the Athletes Compass podcast, Paul Warloski, Paul Laursen, and Marjaana Rakai discuss how endurance athletes can transition to a low-carb, high-fat diet to become more fat-adapted. They tackle listener questions about dietary changes, the minimum carbohydrate intake, and the nuances of training metrics such as CTL, ATL, and TSB. Marjaana shares her personal experience adapting to a low-carb diet and its impact on her training for Ironman Texas. The episode also delves into

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44:32

Sweat Science: Mastering Heat Acclimatization for...

The Athlete"s Compass ·

2024/05/30

Summary:In this episode of the Athletes Compass podcast, hosts Paul Warloski and Dr. Paul Laursen, along with guest Marjaana Rakai, delve into the science and strategies behind heat acclimatization for endurance athletes. They discuss the physiological processes that occur when the body is exposed to heat, including increased heart rate and sweating, and the importance of evaporative cooling. The episode also covers genetic factors influencing heat tolerance, practical tips for acclimatizing to

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37:52

Race Day Realities: Insights from Ironman and Gravel...

The Athlete"s Compass ·

2024/05/23

In this episode of The Athletes Compass, hosts Paul Warloski and Marjaana dive deep into their recent athletic endeavors. Marjaana recounts her challenging yet triumphant experience at Ironman Texas, where she overcame mental and physical obstacles to qualify for the Ironman World Championships in Nice, France. Paul shares his journey back to competitive gravel racing following heart surgery, highlighting his progress and challenges in recent races. The episode explores themes of resilience, mental

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34:03

Unlocking HIIT: Part 3 – Advanced Strategies and...

The Athlete"s Compass ·

2024/05/16

In Episode 3 of the Athletes Compass podcast, hosts Paul Warloski, Marjaana Rakai and Dr. Paul Laursen, delve into advanced strategies for high-intensity interval training (HIIT). They address a triathlete's question about the best ways to structure HIIT workouts, discussing the progression of interval lengths, the importance of workout reserves, and the nuances of active vs. passive recovery. The hosts also debunk common HIIT myths, such as the necessity of intense pain for gains, and emphasize the

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28:16

Unlocking HIIT: Part 2 – Customizing Intensity for...

The Athlete"s Compass ·

2024/05/10

In this second episode of a three-part series on the Athletes Compass podcast, hosts Paul Warloski and Dr. Paul Laursen, with guest Marjaana Rakai, continue to explore the complexities of High-Intensity Interval Training (HIIT). Building on the foundational knowledge from the first episode, they delve deeper into how HIIT can be tailored to different athletic phenotypes, particularly distinguishing between fast twitch and slow twitch muscle fibers. The conversation centers on listener questions from

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39:42

Unlocking HIIT: Part 1 – High-Intensity Training...

The Athlete"s Compass ·

2024/05/02

In this first episode of a three-part series on the Athletes Compass podcast, hosts Paul Warloski and Marjaana Rakai, together with expert Dr. Paul Laursen, explore the intricacies of High-Intensity Interval Training (HIIT). The episode delves into HIIT’s foundational concepts, physiological benefits, and strategic applications, drawing extensively on Laursen's research and his co-authored guide, "The Science and Application of High-Intensity Interval Training." The discussion offers insights into

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38:34

Fueling Strategies for Athlete Training and Recovery

The Athlete"s Compass ·

2024/04/25

In this informative episode of the Athletes Compass podcast, hosts Paul Warloski and Dr. Paul Laursen, alongside guest Marjaana Rakai, delve into the intricacies of nutrition for early morning workouts. They discuss whether it's necessary to fuel before high-intensity training sessions, particularly when they occur first thing in the morning. Dr. Laursen emphasizes the importance of understanding personal dietary habits and encourages experimenting with nutrition to discover what enhances individual

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49:28

Journey of an Athlete-Scientist: Paul Laursen’s Path...

The Athlete"s Compass ·

2024/04/18

In this episode of the Athletes Compass podcast, hosts Paul Warloski and Marjaana Rakai engage with Dr. Paul Laursen, the multifaceted founder of Athletica, co-host of the HIIT Science podcast, and author. They explore his life story, delving into his past as a triathlete, his academic research, and the eventual creation of AI coaching platform Athletica. Through a candid and personal discussion, they touch on the intersections of endurance training, entrepreneurial spirit, and the role of

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57:10

Redefining Fuel: The Athlete's Guide to Low Carb,...

The Athlete"s Compass ·

2024/04/11

In the second installment of The Athletes Compass focusing on nutrition, Paul Laursen and Marjaana Rakai guide Paul Warloski through the nuances of adopting a low carb, high fat (LCHF) diet. They delve into Professor Tim Noakes' Real Meal Revolution, which categorizes foods into green, yellow, and red lists for easier dietary choices. The hosts stress the significance of fat adaptation, a process where the body becomes efficient at using stored fat for energy, thereby reducing its dependence on

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01:00:59

Endurance Nutrition: Exploring Low Carb, High Fat Diets

The Athlete"s Compass ·

2024/04/04

In this episode of the Athletes Compass podcast, hosts Paul Warloski and Paul Laursen, along with guest Marjaana Rakai, delve into the controversial yet increasingly popular topic of low carb, high fat (LCHF) diets for endurance athletes. They discuss the principles behind LCHF, its intended effects on performance and health, and the challenges athletes face in adapting to this dietary approach. The episode aims to shed light on the benefits and misconceptions surrounding LCHF diets, providing

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38:47

The Long Run: Nurturing Health, Fitness, and Strength...

The Athlete"s Compass ·

2024/03/30

In this episode of The Athlete's Compass, hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai delve into the topic of aging athletes, exploring the physiological changes that occur with age, the impact on athletic performance, and strategies to maintain fitness and health. They discuss the importance of consistent training, nutrition, and strength training for older athletes, and share personal experiences and stories of inspiration.Key Takeaways:Physiological Changes with Age: Aging athletes

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40:01

Beyond the Numbers: RPE and the Art of Listening to...

The Athlete"s Compass ·

2024/03/21

In this episode of The Athlete's Compass, hosts Paul Warloski and Marjaana Rakai, along with special guest Dr. Paul Laursen, delve into the concept of Rate of Perceived Exertion (RPE) and its critical role in training for endurance athletes. They discuss the evolution of RPE from a simple subjective measure to a sophisticated tool used in conjunction with data from heart rate monitors, power meters, and Athletica's innovative workout reserve feature. The conversation highlights the importance of

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40:15

Testing 101: A Guide to Optimizing Endurance Performance

The Athlete"s Compass ·

2024/03/14

Summary:In this episode of the Athletes Compass, hosts Paul Warloski and Dr. Paul Laursen, along with guest Marjaana Rakai, discuss the significance of testing for endurance athletes. They cover various tests for cycling, running, and swimming, such as the Functional Threshold Power (FTP) test, critical power test, and MAF (Maximal Aerobic Function) test. The discussion highlights the importance of testing in understanding an athlete's fitness level, setting training benchmarks, and tracking

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47:00

Strength in Cycles: Understanding Female Athletes

The Athlete"s Compass ·

2024/03/07

In this episode, hosts Paul Warloski and Dr. Paul Laursen, along with guest Marjaana Rakai, delve into the intricacies of training female endurance athletes. They discuss the importance of understanding female physiology, the menstrual cycle's impact on training, and the need for individualized approaches. The conversation also touches on the importance of communication between coaches and athletes, tracking menstrual cycles, and addressing symptoms to optimize performance.Key Takeaways:Female

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114 results

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