The Athlete's Compass

In this episode, the Athletes Compass team talks with Ashley Eckermann, a seasoned sports psychologist and Ironman athlete, about how athletes can shift from chasing motivation to building mental skills that actually work under pressure. Ashley debunks common myths about mindset, explains how to reframe fear and discomfort, and shares science-backed strategies to push through pain, race-day anxiety, and performance blocks. Drawing on her personal experiences and her work with athletes from youth to age 70+, Ashley shows how mental training can close the gap between practice and performance—and why “ready” is always a decision, not a feeling. Key TakeawaysMental performance is a skillset, not a personality trait or a feeling like motivation.“Ready” is a decision—you don’t have to feel ready to be ready.Athletes often underperform not due to fitness but because of emotional overload and mental unpreparedness.Motivation is unreliable—it fades when things get hard. Discipline is a decision.Physical discomfort is normal; learning to push through it (safely) is trainable.Performance blocks (like freezing or anxiety) are neurological disruptions, not signs of weakness.Language matters: Shift “I have to” to “I want to” to create a sense of choice and control.Fear of failure in youth athletes is often rooted in fear of looking like a beginner, not true failure.Emotions last 90 seconds—what prolongs them is rumination.Reframing isn’t toxic positivity—it’s productive thinking.Maximize the Mind | Ashley EckermannPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of The Athletes Compass, the team—Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai—dives into the world of heart rate. They break down what heart rate data really tells us, why your measurement device matters, and how to avoid common training mistakes. The hosts explore how heart rate interacts with stress, sleep, heat, and ego—and how understanding this interplay can unlock smarter training and recovery. With personal stories, expert insights, and laughs along the way, this episode offers clarity on using heart rate as a tool—not a trap.Key TakeawaysDevice matters: Chest straps provide more accurate heart rate data than wrist-based optical monitors, especially during high-intensity efforts.Context is king: Heart rate is affected by stress, sleep, hydration, heat, and more—don’t view it in isolation.Listen to your body first: RPE (Rate of Perceived Effort) should always guide you before any data point.Zone 2 is foundational: Training too hard on easy days is a widespread mistake; true zone 2 work requires discipline.Heat and cardiac drift: Rising heart rate during long or hot sessions can be due to heat stress, not just fatigue.Power vs Heart Rate: Use heart rate for Zone 1–2 training and power/pace for Zone 3+ efforts.Ego check: Don’t let ego push you into higher zones when you should be staying easy.Use AI tools like Athletica: Smart software can help interpret heart rate data in context for better decision-making.Article - Pace vs Power vs Heart-Rate: How to Pick the Right Training Metric (and When to Switch)Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of The Athlete’s Compass, the hosts explore the often-underestimated power of Zone 2 training—effort levels that allow for relaxed, conversational pacing. They break down the physiology behind this aerobic zone, why elite endurance athletes rely on it, and how it promotes mitochondrial growth, fat metabolism, and long-term durability. With personal anecdotes and references to key research studies from 2023 and 2025, the conversation highlights the importance of consistent, low-intensity training for all athletes—from Olympians to time-crunched weekend warriors. The team also discusses how to apply Zone 2 strategically, avoid ego-driven pitfalls, and track progress through heart rate, efficiency, and perceived effort.Key TakeawaysZone 2 training sits just below the first ventilatory threshold and supports aerobic efficiency.It promotes mitochondrial density, enhances fat oxidation, and builds durability over time.Even world-class athletes make performance gains primarily through increased low-intensity volume.Conversational pace and relaxed breathing are useful real-world indicators of being in Zone 2.Avoid the "ego zone" (Zone 3) during base training to maximize aerobic adaptation.Zone 2 is especially critical for masters athletes with limited time—focus on consistency, not volume.Tracking metrics like heart rate, pace/power, and efficiency factor (EF) helps measure progress.Use Zone 2 as a foundation and add high-intensity (HIIT) strategically for optimal results.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

Every athlete—beginner, elite, or aging—eventually hits a frustrating plateau where progress stalls despite hard work. In this insightful episode, the team unpacks what a training plateau really is, how to distinguish it from overtraining or undertraining, and what physiological, psychological, and lifestyle factors may be contributing. From VO2 max goals to recovery metrics, the discussion touches on aging, hormones, training load, and the need for recovery or change. Whether you're pushing too hard, not hard enough, or simply stuck in the same routine, this episode offers science-based tools and personal experiences to help you break through your plateau.Key Takeaways:Plateaus are normal and can happen due to overreaching, lack of recovery, aging, or unvaried stimulus.Wearables like Garmin offer insights, but long-term test environments (like consistent routes or rides) provide more valid trend data.Training isn't linear. More effort doesn't always mean more progress.Critical Power and HRV are reliable performance and recovery indicators.Masters athletes must prioritize strength, rest, and periodization.Men vs. Women: Aging impacts men and women differently; strength training is critical for aging women.A well-structured off-season is often skipped but essential for long-term performance.Mental reframing and reflection are powerful tools for navigating plateaus.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of The Athletes Compass, performance coach and speaker Jared Markiewicz shares how the disciplines of motivation, consistency, and self-reflection form the core of sustainable athletic—and personal—growth. Drawing from his journey from one-on-one coaching to leading hundreds through Functional Integrated Training and Fit Legacy, Jared dives deep into how everyday athletes can shift from extrinsic to value-driven motivation, combat perfectionism, and implement his “elite formula” to create consistency amidst chaos. With powerful analogies and stories—especially from youth coaching and parenting—Jared offers practical ways to train both the body and the mind.Key Takeaways:The "Flywheel" Framework: Motivation → Discipline → Reflection fuels long-term growth.Elite Formula: A mindset framework—Elite (A+), Exceed (B), Elevate (C/"minimum effective dose")—helps perfectionists stay consistent.Reflection is Underrated: Most athletes overlook reflection; tools like ESP (Effort, Success, Progress) provide structure.Motivation Transitions: True resilience comes from shifting motivation from novelty to deep, value-based purpose.Performance Beyond Fitness: Jared applies coaching principles to life—family, leadership, work.Power of Positive Coaching: Youth athletes respond more to encouragement than correction—this also applies to adults.Movement as Foundation: Physical training supports energy, stress resilience, and emotional health.Simplicity Over Complexity: Simplifying systems is crucial to unlock more of our human potential.Jared Markiewicz | Fit LegacyGet Your Annual Plan NowPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of The Athlete’s Compass, hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai explore the evolving role of the coach in an age where AI platforms like Athletica are redefining personalized training. They discuss what human coaches bring to the table that software can’t—empathy, accountability, real-time adaptation, and the power of meaningful connection. The trio dives into when athletes should consider a coach, how to blend AI and human guidance, and why trust, communication, and reflection are the foundations of great coaching relationships. Whether you’re new to structured training or chasing your next PR, this conversation will help you decide if—and when—a coach is right for you.Key TakeawaysAI is powerful, but not personal: Platforms like Athletica can optimize training plans, but they can’t yet provide emotional intelligence, empathy, or contextual life adjustments.Human coaches see what data misses: Coaches can spot burnout, emotional fatigue, and life stress that don’t show up in the metrics.Reflection fuels growth: Great coaches help athletes look back on progress and learn from every block of training.Coaching is a relationship: Chemistry, trust, and honest communication are essential to making it work.It’s okay to move on: Trying a coach and realizing it’s not the right fit isn’t failure—it’s part of the learning process.Combining AI + human guidance offers the best of both worlds: data-driven plans with human understanding.Beginners may benefit most: A coach can shorten the learning curve by helping athletes interpret data, pacing, and physiology.Coaching is an investment in health and learning, not just performance.YOUR STRONGEST YEAR STARTS NOW: Commit to your goals with a full year of adaptive Al coaching. Get 15% off your annual plan with code ANNUAL15Offer expires 11:59 PM (GMT+13) on November 16th, 2025, and is valid only on our website. Cannot be combined with another promo code. To change your current subscription to annual, please login to your account – Hit Settings – Subscriptions&Billing.Get Your Annual Plan NowPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this insightful episode, hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai break down the crucial topic of insulin sensitivity and resistance—a metabolic issue that affects not just people with diabetes but endurance athletes too. They explore how insulin works in the body, how chronic exposure to sugar can lead to insulin resistance, and why even fit athletes can suffer from poor metabolic health. Drawing from personal experience, science, and practical tips, they discuss how dietary choices, strength training, stress, and lifestyle all shape our insulin response. Importantly, they offer actionable advice for athletes who want to optimize performance, avoid midsection weight gain, and stay metabolically healthy as they age.Key TakeawaysInsulin is essential for moving glucose into muscle and fat cells but becomes problematic when chronically elevated.Advanced Glycation End Products (AGEs) from persistent high glucose contribute to aging and health decline.You can't outrun a bad diet—even fit athletes can become metabolically unhealthy with excessive sugar intake.Insulin sensitivity declines with age, high stress, or sugar-heavy diets, but can be reversed.Strength training and endurance training increase insulin sensitivity by increasing muscle mass and GLUT4 activity.Common signs of insulin resistance: stubborn fat, reduced performance, fatigue, poor sleep, and high blood pressure.Fasted training and reducing sugar can restore insulin sensitivity and boost fat metabolism.Lifestyle plays a huge role: stress and processed foods drive insulin resistance, especially in aging athletes.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of The Athlete's Compass, Paul Laursen, Marjaana Rakai, and Paul Warloski break down the concept of periodization — the practice of structuring your training into purposeful phases like base, build, and taper. Drawing from cutting-edge research, Norwegian endurance dominance, and their own coaching experience, they explore how layering aerobic work with strategic intensity helps everyday athletes adapt better, avoid burnout, and peak on race day. From understanding adaptation energy to learning how Athletica supports personalized training, this conversation uncovers why slow, steady base work might be the most powerful (and overlooked) part of endurance training.Key TakeawaysBase training is critical: It builds aerobic capacity and sets the stage for effective high-intensity training later.Adaptation energy matters: Without a solid aerobic base, athletes struggle to respond to more intense sessions.Periodization isn't just for pros: Everyday athletes benefit from a structured plan tailored to their goals and life constraints.VO2 max work shouldn’t disappear during base phase—tapping into it year-round yields continued adaptation.Athletica allows for flexibility, letting athletes shift between base and build weeks depending on how they're feeling or recovering.Heart rate variability (HRV) can guide periodization, indicating readiness for harder work or a need to rest.Avoid over-racing: Always being in build or race mode leads to fatigue, poor performance, and mental burnout.Nutrition can be periodized too, aligning fueling strategies with session intensity to maximize benefits.Lawrence van Lingen | Move Better, Live BetterDr. Paul Laursen publications on ResearchGateMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of the Athletes Compass Podcast, the team is joined by Andrea Zignoli to explore a unique research study conducted within the Athletica platform—analyzing over 55,000 athlete comments to detect emotional patterns through sentiment analysis. The findings reveal that outdoor workouts tend to trigger more joyful responses, certain body part mentions signal pain, and beginner athletes generally report less joy compared to advanced users. The discussion dives deep into how this emotional data could shape personalized AI coaching and highlights Athletica’s cautious yet promising approach to integrating sentiment with training load decisions.Key Takeaways Sentiment analysis on Athletica reveals emotional insights from athlete comments.Outdoor workouts, especially running, are associated with more positive sentiments than indoor activities.Mentions of specific body parts (e.g., shoulder, calf) are often linked to negative emotions—usually signaling pain or injury.Beginner athletes express less joy in comments, possibly due to physical discomfort or lack of adaptation to training.Advanced language models now enable accurate emotional classification of athlete-written feedback.Athletica aims to use sentiment data as an additional layer in training load monitoring—alongside HRV and RPE.Coaches like Dan Lorang value athlete comments as a key insight into readiness and performance.Future Athletica features will include conversational AI and more nuanced integration of comment sentiment into adaptive training prescriptions.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of Athletes Compass, hosts Paul Warloski and Dr. Paul Laursen welcome Dr. Jeff Sankoff—emergency physician, triathlon coach, and host of the TriDoc Podcast—for a refreshingly honest and science-based discussion about the often-misunderstood relationships between body composition, fueling, and performance in endurance sports. They tackle the dangers of under-fueling, especially in athletes trying to lose weight, explore the myths around fat oxidation, and explain how endurance training can both enhance physical and mental resilience. Jeff shares actionable advice on balancing training and nutrition while addressing the psychology of chasing marginal gains and the mental health benefits of endurance sports. A must-listen for any athlete navigating the complex intersection of performance, health, and wellbeing.Key Episode TakeawaysFuel your workouts properly: Inadequate fueling leads to poor training outcomes and disrupted body composition changes.Carbohydrates are essential for performance, especially above Zone 2 efforts.Fat oxidation is overhyped for competitive endurance performance; carbs are king.Protein intake is often too low in everyday athletes; increasing protein helps with satiety, recovery, and preserving lean mass.Body composition should follow performance, not lead it.Disordered eating risks are real, especially in women; watch for menstrual irregularities and other signs of under-fueling.Marginal gains are overrated for most age groupers; focus on the big gains—training quality, sleep, and recovery.Mental health and resilience are deeply supported by consistent physical activity.TriDoc Podcast - Triathlon and health in one placeTempo Talks PodcastPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of The Athletes Compass, hosts Paul Warloski, Dr. Paul Laursen, and coach Marjaana Rakai unpack the difference between outcome goals and process goals—and why the latter often holds the key to long-term success, joy, and mental well-being in endurance sports. Marjaana shares her personal challenge of completing 50 marathons before turning 50, using it as a lens to discuss how meaningful goals must be broken into achievable milestones. The team emphasizes the importance of adaptability, realistic planning, and falling in love with the process, not just the finish line.Key TakeawaysOutcome goals are what you want to achieve (e.g. qualifying for Boston).Process goals are how you get there (e.g. consistent weekly training, mobility work).Obsessing over outcome goals is fragile—race-day factors are often uncontrollable.Purpose-driven goals enhance mental health, longevity, and motivation.Realistic scheduling and family support are key to sustainable training.The Athletica platform supports process-driven coaching through AI and adaptive planning.It’s okay (and smart) to revise goals when life changes—adaptability is part of success.Success isn’t hitting a single big session; it’s the accumulation of consistent efforts over time.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this powerful episode of The Athletes’ Compass, Dr. Tony Boutagy, a seasoned strength and conditioning coach, brings clarity to the often-confusing world of exercise advice for women—especially those navigating perimenopause and menopause. Busting common myths perpetuated by social media influencers and mouse-based science, Tony makes the case for context-driven, individualized training based on experience, not fear. From the importance of building a "bone bank" in your youth to how strength training dramatically improves quality of life in your 80s, the episode is a masterclass in how to train smarter—regardless of your age, gender, or goals.Key Episode TakeawaysStrength training is essential—and beneficial—at any age, even into your 90s.Muscle strength ≠ maximal strength. Women don’t need to lift 1RMs to see progress.The common phrase “women are not small men” is often used to push shaky science.There’s no evidence to support that fasted training harms women; much of this fear is based on rodent studies.Women can build muscle across a range of rep schemes, not just with “lift heavy or fail.”Variation and personal preference are more important than rigid sex-specific protocols.Coaches must listen, adapt, and respect individual contexts—especially during menopause.Exercise doesn't need to be heroic; consistent daily movement wins over time.Dr. Tony BoutagyPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of The Athlete’s Compass, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen tackle a topic many endurance athletes experience but rarely discuss: post-race depression. After months of disciplined training, crossing the finish line of a major race should be euphoric—but for many, it’s followed by an emotional void. The team unpacks the physiological, psychological, and social factors behind these post-race blues. They share personal stories, scientific insights, and practical strategies for recovery, celebration, and moving forward with purpose. Whether you're an athlete, a coach, or a supporter, this conversation offers compassionate advice for navigating the emotional aftermath of achievement.Key TakeawaysPost-race blues are normal: It's common among endurance athletes due to neurochemical shifts after the race.Celebrate your accomplishments: Without celebration and reflection, achievements lose meaning.Identity matters: Identifying as a triathlete vs. someone who does triathlon can change how you handle post-race emotions.Rest with purpose: Allow for both mental and physical recovery after a big event before setting a new goal.Avoid immediate re-signups: Give yourself space before jumping into the next race.Fitness lingers: Even if CTL drops, real endurance adaptations remain for weeks or even months.Support from others matters: Coaches, friends, and family can help by listening, encouraging activity, and validating feelings.It’s not just physical: Emotional reflection and journaling (like race reports) help close the loop on a race block.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of The Athletes Compass, Mikael Eriksson—founder of Scientific Triathlon and host of That Triathlon Show—joins to share five key coaching lessons drawn from nearly a decade of coaching and over 600 podcast episodes. Mikael emphasizes the importance of individualization in training, the biopsychosocial model of performance, mastering the basics like sleep and nutrition, developing strong communication as a coach, and resisting the allure of trendy training hacks. Whether you're an athlete or a coach, his insights underscore the value of long-term consistency, empathy, and critical thinking over quick fixes and rigid methodologies.Key Episode TakeawaysThere’s no single path to success in endurance sport—individualized approaches are key.The biopsychosocial (and environmental) model better reflects the real-world complexity of athlete development.Most athletes neglect the basics—especially sleep—yet these have the highest ROI.Good coaching is as much about communication, empathy, and listening as it is about physiology.Shiny new methods and tech can distract; stick to proven principles unless there's a strong case for change.Recovery isn’t optional—without it, training can’t produce adaptation.Lighter doesn’t always mean faster—fueling properly is essential, especially for long-term health.Power meters have transformed endurance coaching, and tools like HRV are becoming accessible game-changers.AI is helping Mikael save time on research, but human-centered coaching remains irreplaceable.Bike Power Meter Pedals | Favero AssiomaPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this insightful episode of Athlete’s Compass, Dr. Stephen Seiler joins hosts Paul Laursen, Marjaana Rakai, and Paul Warloski for a deep conversation on breathing as a training tool, recovery as a performance enhancer, and the importance of individualizing endurance training. From nasal-only breathing sessions to the role of sentiment analysis in monitoring strain, the discussion blends science, practicality, and humility. Dr. Seiler encourages athletes—especially the high-performing overachievers—to embrace rest, experiment with their own training, and use available tools (like AI and wearables) to make smarter, more personalized decisions.Key TakeawaysNasal breathing can be a powerful training tool.The respiratory system is trained during high-intensity work—specialized breathing sessions may be unnecessary for some.Nasal-only breathing can increase ventilatory efficiency and reduce total ventilation needs.Training responses are highly individual—what works for one may not work for another.Sentiment analysis (language used in training logs) can reveal internal strain and should be integrated with other metrics.AI and wearables are enabling athletes to treat themselves as “n=1” experiments.The key to successful endurance performance: managing the balance between signal and strain.Coaches and athletes should adopt a "triangulation" model: training load, physiological feedback, and perceived effort.Rest is a performance enhancer, not a weakness.Training adaptation and heart rate variability in elite endurance athletes: opening the door to effective monitoring - PubMedReward and Forgiveness: discussing training with champion speed skater Nils van der PoePaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

Luke Evans shares his remarkable journey from a Canadian hockey player with no running background to winning Ironman Ottawa in 8:40 while holding down a demanding engineering job. He details his self-coached early days, the influence of family, the leap to Ironman racing, and the pivotal role of Athletica’s AI coaching in managing training load. Luke discusses setbacks — from COVID cancellations to crashes, injuries, and GI issues — and the strategies that fueled his Ottawa victory, including a bold swim start, maple syrup-based bike nutrition, and disciplined pacing. His story is equal parts resilience, smart training, and passion for sport.Key TakeawaysLate start, rapid rise — Luke had no formal running background before COVID, yet progressed to elite Ironman racing in just a few years.AI-assisted training — Athletica helped him track load, adjust workouts, and maintain consistency without a full-time triathlon coach.Nutrition hacks — He fueled primarily with maple syrup for carbs during the bike.Resilience — Overcame a major bike crash just weeks before Ottawa.Kona lessons — Learned hard pacing and heat-management lessons he’s eager to apply in future attempts.Balancing life — Trains at a high level while working 40+ hours a week as a consulting engineer.Structured progression — Uses data-driven intervals, consistent long rides, and focused swim sessions for targeted gains.Motivation through metrics — Performance potential graphs kept him engaged through long build phases.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode, the Athletes Compass team sits down with legendary exercise physiologist Dr. Stephen Seiler, who’s best known for popularizing polarized training. Dr. Seiler shares his latest insights into using breathing frequency as a real-time indicator of training stress—a potentially more accurate and actionable metric than heart rate or RPE. He explains the conceptual shift from traditional load-focused models to a "load–stress–strain" framework and discusses how wearables and new tech are unlocking practical ways for everyday and elite athletes to train smarter. Drawing from personal experience and collaborations with developers, he emphasizes how individual physiology, psychological state, and even life stressors all impact how we respond to training. It's an enlightening conversation for athletes and coaches alike.Key TakeawaysBreathing frequency may be a more sensitive, real-time indicator of training stress than heart rate or RPE.Seiler introduces a Load → Stress → Strain framework to better define how training affects the body.Heart rate often fails to capture accumulating fatigue or psychological stress, while ventilation might pick it up.RPE (Rate of Perceived Exertion) is often unreliable due to athlete bias and difficulty measuring it in the moment.New tech (e.g., Timeware and Garmin devices) is enabling field measurement of ventilation, both frequency and depth.Breathing frequency zones may be individualized just like heart rate zones.Norwegian athletes used a now-unveiled strategy of over-breathing at the start of hills to reduce oxygen deficit.Breathing costs can rise up to 20% of VO2max, potentially limiting leg muscle performance.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In Episode 88 of Athletes Compass, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen tackle listener questions on aging, training volume, fasted sessions, and optimizing recovery. They explore how much genetics influence athletic aging, how even the pros structure rest days during the Tour de France, and whether walking can serve as effective low-intensity training. Listeners also get insights into VO₂ max workouts across modalities, the practicality of fasted rides, and why context is everything in endurance training. The episode wraps with a call to contribute to an innovative field study through the Athletica platform.Key TakeawaysGenetics vs. Environment: Genetics play a role in aging, but epigenetic factors like training, nutrition, and stress management matter more.Training with Youth: Aging athletes benefit from training with younger, high-intensity partners.Tour de France Rest Days: Even pros ride on “rest days” to maintain high fitness levels.Lactate Myth: The idea of “flushing lactate” has been scientifically debunked.Walking Works: Regular walking supports parasympathetic balance and long-term endurance health.Fasted Training: There's anecdotal evidence from elite cyclists, but limited scientific support—still, many swear by it.VO₂ Max Specificity: Cross-modality HIIT can improve VO₂, but sport-specific training offers neuromuscular advantages.Race Prep: The day before a race should prioritize low stress, short efforts, and psychological readiness.Complete the FIELD Study Questionnaire - Join the FIELD Study — a real-world research project that brings Sports Science 3.0 to life.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode of the Athlete's Compass podcast, hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai welcome endurance researcher Harrison Dudley-Rode to explore "durability"—a newly emerging fourth pillar of endurance performance alongside VO2 max, threshold, and economy. They unpack how physiological performance metrics like lactate threshold and critical power decline over time, what influences this degradation, and how athletes can potentially train to slow it. They also dive into the role of metabolic flexibility, sex differences, and new tools like Athletica’s Interval IQ in better understanding and enhancing long-term endurance.Key TakeawaysDurability refers to how well an athlete maintains physiological performance (like lactate threshold and VO2 max) over prolonged exertion.Traditional lab metrics are static; durability recognizes their dynamic decline during extended activity.Durability varies greatly among individuals due to factors like muscle fiber types and sex differences—females tend to be more durable physiologically.High training volume, consistency, long workouts, resistance training, and possibly fasted training may help improve durability.Carbohydrate availability plays a significant role in mitigating decline during exercise.There’s currently no consensus on the best training method to enhance durability—more research is needed.Real-time tools like Athletica's “Intervals IQ” aim to help track threshold changes during workouts.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

In this episode, the team is joined by Dr. Stacey Brickson, a physical therapist, certified bike fitter, and endurance coach with over 30 years of experience. They unpack the critical role of bike fitting—especially for athletes over 40—and why comfort should never be compromised for aerodynamics. Dr. Brickson shares practical tips on saddle selection, posture, cleat alignment, and how to manage common issues like leg length discrepancies. The group also explores the evolution of indoor training communities and the unique advantages of platforms like Velocity for maintaining connection and accountability. Whether you’re a competitive triathlete or weekend warrior, this episode delivers valuable insights to help you ride stronger and pain-free.Key Episode TakeawaysBike fitting is essential after age 40 due to tissue quality decline and reduced flexibility.Comfort trumps aero for most long-course athletes—especially in Ironman racing.Poor posture off the bike (e.g., desk jobs) affects fit and pain on the bike.Saddle comfort is non-negotiable; test multiple models in a saddle library if possible.Aggressive changes in fit (e.g., slamming the stem) should be made incrementally and only after musculoskeletal assessment.Leg length discrepancies are rare but often misdiagnosed; shimming should be used cautiously and temporarily.Training platforms like Velocity offer a powerful hybrid solution for in-person and remote group rides.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.