The Athlete's Compass

Summary In this episode of the Athletes Compass podcast, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen interview Cindy Maloney, a dedicated endurance athlete who has mastered the art of balancing rigorous training with everyday life. Cindy shares her journey from discovering running in her 20s to competing in marathons, triathlons, and ultimately the Ironman World Championships in Kona...

Summary In this episode of the Athletes Compass podcast, hosts Paul Warloski, Paul Laursen, and Marjaana Rakai get into the crucial topic of tapering for endurance events. They explore the science behind tapering, discussing its impact on performance and the physiological changes it induces. The hosts emphasize the importance of individualizing tapering strategies to suit each athlete’s unique nee...

Summary In 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 subs...

Summary In 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,...

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 neuromus...

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 imp...

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 ex...

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, n...

Summary In 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 ad...

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...

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, high...

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...

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 distinguishin...

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,...

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...

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,...

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...

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. T...

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 perso...

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 meter...

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...

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 athlete...

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...

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...

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 enduran...