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The Athlete's Compass: Daily Summaries Delivered
by Athletica
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 like Athletica provide a solution to streamline the technicalities, allowing coaches to focus on the human connection which makes the human coaches the best they can be. Each week, renowned sports scientist and researcher Paul Laursen will be our teacher and guide as we break down training principles so you can understand how best to train for your sport! We take a no-bullshit and practical approach to support age-groupers, masters, and everyday cyclists, runners, and triathletes like you as you find your direction as an athlete. The hosts are Paul Laursen, sports scientist and founder of the Athletica.ai training platform, Marjana Rakai, coach, sports scientist, and triathlete, and Paul Warloski, coach and cyclist.
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- Yesterday49 min
Could Your Breathing Be Limiting Your Endurance?
Could the way you breathe be limiting your endurance performance?Breathing is something every athlete does, but few consider it something they can train. In this episode of The Athletes Compass, hosts Paul Warloski and Dr. Paul Laursen welcome breathing researcher Dr. Eric Harbour to explore how respiratory muscle training, nasal breathing, and breathing mechanics affect endurance performance. Drawing on scientific research and practical experience, Eric explains why stronger breathing muscles may improve endurance performance by 2–4%, how nasal breathing can protect the airways without necessarily keeping athletes in Zone 2, and why popular practices like CO₂ tolerance training and breath-holding deserve greater scrutiny. The conversation also explores exercise-induced bronchoconstriction, diaphragmatic breathing, breathing during high-intensity efforts, and training in polluted environments. Whether you're a cyclist, runner, triathlete, or everyday athlete, this episode challenges conventional thinking about breathing and offers practical, evidence-informed ways to make breathing less of a limitation and more of an asset.Key TakeawaysBreathing is trainable: Improving breathing mechanics can help endurance athletes reduce breathlessness and potentially enhance performance.Respiratory muscle training works: Strengthening breathing muscles may improve endurance performance by 2–4%.Nasal breathing isn't a Zone 2 indicator: Breathing through your nose doesn't necessarily mean you're exercising below your first ventilatory threshold.The diaphragm plays a crucial role: Stronger diaphragm function supports breathing and postural stability.Breathing fatigue can affect your legs: The respiratory muscle metaboreflex may redirect blood flow away from working muscles during intense exercise.CO₂ tolerance training is often overrated: Static breath-holding exercises have limited evidence supporting endurance performance improvements.Breathing awareness is the first step: Paying attention to breathing frequency, depth, and rhythm can help athletes identify potential limitations.Simple strategies can make a difference: Relaxed shoulders, diaphragmatic breathing, and appropriate nasal breathing can support better breathing habits.Eric Habour - LinkedinBreath Tools - Eric HarbourDr. Paul LaursenPaul Warloski - Simple Endurance Coaching
- 1 weeks ago43 min
A Beginner-to-Pro Guide for Faster Triathlon Transitions
What if you could improve your triathlon time without getting fitter, buying expensive equipment, or adding another workout? In this episode of The Athletes Compass, Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai tackle one of triathlon's most overlooked opportunities for free speed: transitions. From wrestling with wetsuits and searching for misplaced gear to mastering bike mounts, avoiding penalties, and deciding whether to wear socks, the team shares practical strategies for making T1 and T2 faster, smoother, and safer. Drawing on decades of racing experience, they explain why preparation, mental rehearsal, and a few simple practice sessions can make a bigger difference than expensive equipment upgrades. Whether you're preparing for your first sprint triathlon or your next Ironman, discover how to stop giving away valuable seconds and make every part of your race count.Key TakeawaysTransitions are free speed: Improving T1 and T2 can reduce your overall race time without requiring additional fitness or expensive equipment.Smooth is faster than rushed: A focused, well-rehearsed transition helps prevent mistakes, forgotten equipment, and unnecessary delays.Know your transition area: Walk through the entrances, exits, bike racks, and equipment locations before race day to avoid confusion.Practice your wetsuit removal: Rehearsing how to remove your wetsuit quickly can save time and frustration during T1.Prioritize safety at the mount and dismount lines: A controlled bike mount or dismount is more important than saving a couple of seconds.Adapt your transitions to the race: Distance, weather conditions, race regulations, and personal preferences should determine your equipment choices.Make transitions part of your training: Incorporate T1 and T2 practice into regular workouts, especially bike-to-run brick sessions.Master the fundamentals before buying upgrades: Knowing the rules, organizing your gear, and practicing your routine can provide more value than specialized transition equipment.Use mental rehearsal and checklists: Visualizing each step and preparing a checklist can reduce race-day stress and improve execution.Start simple and build confidence: Beginners should focus on safe, consistent transitions before attempting advanced techniques like flying mounts or leaving shoes attached to the bike.Try Athletica | Adaptive Endurance Training Plans Powered by Sports ScienceDr. Paul LaursenPaul Warloski - Simple Endurance CoachingMarjaana Rakai | Nordic Performance Lab
- 2 weeks ago56 min
What It Actually Takes to Go Sub-9 at Kona with Luke Evans
What does it really take to race an 8:58 Ironman at the World Championship in Kona? In this episode, sports scientist and coach Paul Laursen catches up with athlete Luke Evans for an inside look at one of the toughest races in triathlon. Luke breaks down his swim, bike and marathon, explaining how conservative pacing, a personalized fueling strategy of approximately 50 grams of carbohydrate per hour on the bike, and disciplined execution helped him navigate Kona's notoriously challenging conditions. But even meticulous preparation couldn't entirely prevent the effects of the Hawaiian heat, which ultimately pushed Luke into survival mode during the final stages of the marathon. Beyond the race, they explore the importance of year-round training consistency, balancing endurance sport with work and relationships, heat acclimation, and building the durability needed to compete at the highest amateur level. Luke also reveals his next big ambition: breaking eight hours at Challenge Roth.Key takeawaysConsistency beats intensity spikes. Luke attributes his performance to months of repeatable aerobic training rather than occasional extraordinary workouts.Race the conditions, not your ego. From letting faster swimmers go to deliberately backing off on the bike, Luke prioritized preserving energy for the full race.Nutrition is individual. After previous GI distress with high-carbohydrate approaches, Luke successfully raced Kona using approximately 45–50g of carbohydrate per hour on the bike.Heat can become the ultimate limiter. Despite heat-training preparation and frequent cooling at aid stations, Luke struggled significantly coming out of Kona's Energy Lab.Slow down to finish stronger. Luke walked aid stations in the latter stages of the marathon while continuing to run between them, helping him finish despite severe difficulty.Training durability is built over time. His consistent five-hour Saturday rides helped make the Ironman bike distance feel familiar rather than intimidating.Training should fit your life. Luke explains how working as a professional engineer, training early, and exercising with his wife helped make his schedule sustainable.Recovery is part of the process. After the race, Luke planned a period of unstructured activity before beginning preparation for Challenge Roth.Try Athletica | Adaptive Endurance Training Plans Powered by Sports ScienceDr. Paul LaursenPaul Warloski - Simple Endurance Coaching
- 3 weeks ago43 min
The Half of Endurance Training Most Athletes Ignore
Physical fitness gets you to the starting line, but what helps you perform when pressure, doubt, and discomfort take over? In episode 150 of The Athletes Compass Podcast, hosts Paul Warloski and Dr. Paul Laursen welcome performance psychologist Dr. Haley Perlus, author of The Personal Podium, to explore why training your mind is just as important as training your body. They discuss the difference between positive and productive self-talk, how to turn pressure into opportunity, why confidence and doubt can coexist, and three practical strategies for overcoming mental blocks. From navigating race-day anxiety to recovering from injury and redefining success as a masters athlete, Haley shares actionable mental skills that help everyday endurance athletes build resilience, embrace discomfort, and perform when it matters most.Key takeawaysMental toughness is trainable. Just like endurance, strength, and technique, mindset improves through deliberate practice.Thoughts influence performance. Haley's "optimal energy flow" explains how thoughts shape emotions, physiological responses, and ultimately performance.Three strategies can help overcome mental blocks. Change the situation, change your perspective, or accept reality and take action on what you can control.Productive thinking beats forced positivity. Difficult races sometimes genuinely feel terrible. The goal isn't to pretend otherwise but to choose thoughts that help you act effectively.Pressure is an invitation, not necessarily a threat. Anxiety can become useful energy when directed toward a clear technical, tactical, or strategic goal.Confidence and doubt can coexist. Building "doubt tolerance" helps athletes distinguish useful information from distracting mental noise.Focus on process goals. Asking "What does this moment need from me right now?" helps redirect attention from uncertain outcomes to actionable behaviors.Not all pain deserves the same response. Athletes need to distinguish expected endurance discomfort from potentially harmful pain that requires attention.Your identity is bigger than your athletic performance. Seeing athleticism as a role rather than your entire identity helps navigate injury, aging, and transitions.Aging doesn't eliminate the qualities that made you successful. Determination, persistence, discipline, and connection can continue to drive meaningful athletic goals even when personal-best times are behind you.Dr. Haley Perlus | SubscribeDr. Haley PerlusTry Athletica | Adaptive Endurance Training Plans Powered by Sports ScienceDr. Paul LaursenPaul Warloski - Simple Endurance Coaching
- 4 weeks ago46 min
The Biggest Nutrition Mistake Aging Athletes Make
Are you fueling your training for the athlete you are today—or following the nutrition advice that worked 20 years ago? In this episode of The Athletes Compass, hosts Paul Warloski and Dr. Paul Laursen welcome Kristen Arnold, registered sports dietitian and team nutritionist for EF Pro Cycling, to explore how nutrition influences endurance performance, recovery, and longevity as we age. Kristen explains why masters athletes may be chronically underfueling, how protein helps preserve muscle mass, and why menopausal women shouldn't automatically cut carbohydrates. The conversation also covers hydration, fueling for different workout durations, nutrition's relationship with sleep, and the surprising connection between eating enough and improving body composition. With practical examples from professional cycling and everyday athletes, this episode challenges common nutrition myths and offers actionable strategies for training stronger and staying healthy for years to come.Key takeaways- Protein becomes increasingly important with age. Kristen recommends approximately 1.8–2.2 grams per kilogram of body weight per day for endurance athletes, emphasizing that masters athletes have less room for consistently missing their needs.- Menopause doesn't mean abandoning carbohydrates. The overall carbohydrate requirements of endurance athletes remain similar, but timing and food selection deserve greater attention. Simple carbohydrates can support training, while complex carbohydrates are valuable throughout the rest of the day.- Underfueling can undermine performance and longevity. Persistent fatigue, stalled training progress, and excessive preoccupation with food may indicate that an athlete isn't consuming enough energy.- Muscle mass matters more than the number on the scale. Preserving or building lean body mass supports strength, mobility, metabolic function, and healthy aging.- Fueling should reflect workout duration and intensity. A short, easy workout doesn't require the same carbohydrate intake as a long race or demanding interval session.- Hydration can become more challenging with age. Declining thirst sensations mean older athletes shouldn't rely exclusively on thirst cues, particularly during extended training.- Foundational nutrition comes before advanced recovery strategies. Getting enough calories, protein, and carbohydrates should come before experimenting with specialized supplements or bedtime recovery foods.- Supplements aren't a substitute for proper nutrition. Kristen cautions against expensive supplement routines without a clear purpose or individual need.- Individualization is essential. Even professional athletes differ in digestive tolerance, carbohydrate utilization, daily energy requirements, and practical fueling preferences.Kristen ArnoldSports Nutrition for WomenTry Athletica | Adaptive Endurance Training Plans Powered by Sports ScienceDr. Paul LaursenPaul Warloski - Simple Endurance Coaching
- Oct 1, 202623 min
The Hidden Endurance Secret of Hill Repeats
Hill repeats can provide endurance athletes with a powerful mix of strength, speed, neuromuscular, and cardiovascular benefits without requiring frequent all-out sprinting. Paul Warloski and Dr. Paul Laursen explain how running or cycling uphill changes muscle recruitment, why different hill workouts produce different adaptations, and how athletes can use short 30-second efforts, longer strength-endurance intervals, or downhill running depending on their goals. They also discuss gradient, recovery, progression, aging, strength training, and one of the most important rules of high-intensity training: finish with something left in reserve rather than training to exhaustion.Key takeawaysHill repeats change movement mechanics and muscle recruitment compared with flat running or cycling.Uphill running acts somewhat like functional strength training, requiring greater force production through a running-specific movement pattern.Short uphill intervals such as 30 seconds hard / 30 seconds easy can provide a strong cardiovascular and VO₂ max stimulus while reducing some of the high-speed hamstring loading associated with flat sprinting.Downhill running creates an eccentric muscle-loading stimulus that can improve an athlete’s resilience to future downhill running through the repeated-bout effect.The ideal hill workout depends on the goal: VO₂ max, running strength, downhill durability, trail preparation, or cycling strength endurance.Hill gradient may matter less than athletes think. The episode cites research suggesting athletes improved across a range of gradients.Hill repeats should generally not be performed to exhaustion. Finish feeling as though you could complete another one or two quality repetitions.Recovery should be long enough to preserve the quality of subsequent repetitions.Beginners should start conservatively—even one or two repetitions can serve as an introduction—and progressively add volume.Masters athletes may require more recovery than younger athletes, but a weekly hill session can still provide a useful training stimulus.Strength training and hill work can potentially be grouped on the same harder training day, followed by an easier recovery day.Consistency and progressive overload matter more than finding a theoretically perfect hill workout.Try Athletica | Adaptive Endurance Training Plans Powered by Sports ScienceDr. Paul LaursenPaul Warloski - Simple Endurance Coaching
- Sep 24, 202625 min
Run Faster Without Running More
Episode SummaryWant to run faster but don’t have time—or the recovery capacity—to add more mileage? Paul Warloski and Dr. Paul Laursen explain how runners can improve performance by getting more from the training they already do. They discuss auditing training intensity, polarized training, high-intensity intervals, strides, hills, cycling, heat training, strength and plyometric work, running economy, recovery, and fueling. They also explain why one quality session per week may be enough to produce meaningful improvements and offer a simple four-day training framework for time-crunched runners.Key TakeawaysMore mileage isn’t the only path to faster running. Training quality, intensity, strength, running economy, and recovery can all improve performance.Start by auditing your intensity distribution. Too many runners spend excessive time in the moderate “gray zone.”For someone running four or five times per week, a useful framework is roughly three to four easy sessions and one to two quality sessions.One high-intensity session per week can be enough for recreational runners to improve.Runners new to speed work should begin with strides, then progressively introduce sessions such as 30/30 intervals, tempo work, and longer VO₂-max-style intervals.Progressive overload matters. Don’t jump straight into demanding track workouts.Hill running can simultaneously challenge the muscular and cardiovascular systems while encouraging an effective drive phase in the running stride.Heavy strength training—including squats, lunges, and deadlifts—can improve running economy.Plyometric work can improve neuromuscular efficiency and potentially transfer to better running performance.Cross-training such as cycling can add cardiovascular stimulus without the same neuromuscular load as additional running.Heat or sauna exposure is discussed as another potential way to stimulate cardiovascular adaptations.Recovery is part of training. Making easy days genuinely easy can improve your ability to absorb harder sessions.For masters athletes, maintaining strength, intensity and adequate recovery becomes especially important.One of the episode’s simplest principles: “The most important session is the next session.”Try Athletica | Adaptive Endurance Training Plans Powered by Sports ScienceDr. Paul LaursenPaul Warloski - Simple Endurance Coaching
- Sep 17, 202635 min
How to Improve Your Running Economy
Two runners can have similar fitness and VO₂ max numbers yet perform very differently. One reason is running economy—the metabolic cost of maintaining a given running speed. Paul Warloski and Dr. Paul Laursen explain why economy is different from mechanical efficiency, how it can be assessed in the lab and through everyday training data, and why it improves through consistent running, high-intensity work, heavy strength training and plyometrics. They also examine running form, vertical oscillation, stride length, fatigue, aging, carbon-plated shoes and metrics such as efficiency factor and aerobic decoupling. The practical message is simple: a bigger aerobic engine helps, but learning to use that engine economically can translate into better performance.Key takeawaysRunning economy is essentially your running “fuel economy.” It describes how much oxygen and metabolic energy you need to maintain a particular speed.VO₂ max and running economy are different. A runner can possess a very large aerobic engine without converting that capacity into equally fast performances.Simply training consistently can improve economy. Both higher-volume aerobic work and high-intensity training contribute to physiological and neuromuscular adaptations.Strength training matters. Heavy squats, deadlifts and lunges are discussed as ways to improve neuromuscular recruitment and ultimately running economy.Plyometrics can help too. Jumps, step-downs and other explosive exercises train the stretch-shortening cycle and elastic recoil.Strides, hills and intervals provide running-specific neuromuscular training. Short, fast efforts help recruit larger motor units and train force production.Running form is partly an outcome of training. Lower vertical oscillation, shorter ground-contact time and effective forward movement are associated with better economy, while deliberately changing form can initially make running less economical.Fatigue reduces economy. Maintaining movement quality late in long runs and races is part of what is described as durability—or, alternatively, resistance to fatigability.Strength becomes particularly important with age. Continuing to recruit larger motor units may help masters athletes counter some age-related changes.Carbon-plated shoes can improve economy, but the response is individual. The episode emphasizes training quality before footwear technology.Efficiency factor and aerobic decoupling offer useful field indicators. Trends over time are more meaningful than judging economy from one isolated workout.Try Athletica | Adaptive Endurance Training Plans Powered by Sports ScienceDr. Paul LaursenPaul Warloski - Simple Endurance Coaching
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About 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 like Athletica provide a solution to streamline the technicalities, allowing coaches to focus on the human connection which makes the human coaches the best they can be. Each week, renowned sports scientist and researcher Paul Laursen will be our teacher and guide as we break down training principles so you can understand how best to train for your sport! We take a no-bullshit and practical approach to support age-groupers, masters, and everyday cyclists, runners, and triathletes like you as you find your direction as an athlete. The hosts are Paul Laursen, sports scientist and founder of the Athletica.ai training platform, Marjana Rakai, coach, sports scientist, and triathlete, and Paul Warloski, coach and cyclist.
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