#124 Paul Booth: Performance Nutrition And Fueling Strategies For UTMB
Join Coach Scott Johnston for a conversation with Paul Booth, who works alongside Scott as a Performance Nutritionist on the teams of 2025 UTMB 1st-place finishers Tom Evans and Ruth Croft. In this discussion, they explore the fueling strategies and testing used for Tom and Ruth, examine how nutrition influenced their UTMB performances, and share tips and strategies for amateur and elite runners alike. See episode guide for topics covered. To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.Episode Guide00:00:00 Introduction00:00:39 Paul’s experience and educational background00:04:57 Testing for and optimizing fueling strategies00:14:57 Causes of GI upset00:17:11 Effects of dehydration00:19:29 Strategies for training your gut 00:20:99 Fueling for running vs. cycling00:28:38 Fat for fueling and fat adaptation00:38:48 Glycogen depletion stimulus strategies00:45:05 Pre-race gut training00:46:59 Nutrition should support training load00:49:54 Paul’s thoughts on Kilian Jornet’s fueling strategies00:52:02 Work capacity of world-class athletes00:59:40 Respiratory Exchange Rate explained01:01:58 Carbon-13 isotope testing for measuring carbohydrate metabolism01:10:44 The gamble of fueling and training approaches01:16:20 Model for the future of trail running01:18:09 Final thoughts
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#123 Ask Evoke: Athlete-Submitted Questions For September 2025
Join Coaches Scott Johnston and Larry Goldie for our September installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.Episode Guide00:00:00 Introduction00:00:54 Training grip strength for ice climbing?00:05:17 Best core exercises for alpine climbing? 00:09:29 Maintaining aerobic base post successful summit? 00:13:29 Adjusting zone 2 heart-rate in heat? 00:22:05 Targeted training methods for vertical gain? 00:33:10 Sprint interval lengths and VO2max pros and cons? 00:42:22 Upper-body muscular endurance training methods?00:46:24 Training methods for uphill economy?00:52:55 Adding aerobic volume when time-limited00:54:20 Final Thoughts
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#122 Questions From UTMB: Part 2 How We Train And Why
Join Coach Scott Johnston for the second part of his series addressing common questions and inquiries he’s received following the success of his athletes, Tom Evans and Ruth Croft, at the 2025 Ultra-Trail du Mont-Blanc (UTMB). After addressing the limitations of VO2 max-focused training in Part 1, Coach Scott elucidates common concepts in Evoke’s methodology, such as fatigue resistance, muscular endurance, and anti-glycolytic training. See episode guide for topics covered.Articles referenced in discussion:Read about Muscular Endurance: https://evokeendurance.com/resources/muscular-endurance-all-you-need-to-know/Read about Frontier Fibers: https://evokeendurance.com/resources/endurance-its-evolution-psychology-meaning-physiology-and-how-to-improve-yours/To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.Episode Guide00:00:00 Introduction00:04:19 History of Muscular Endurance00:14:17 Muscle Power Model of Endurance00:15:52 Ah Ha! Moment00:16:13 Early Implementation of Muscular Endurance00:18:16 Muscular endurance: how and why?00:24:46 Frontier motor units00:26:46 ME-VO2 max compared00:28:28 Methods for ME00:35:25 Anti-glycolytic training00:41:10 Anti-glycolytic methods00:49:54Final thoughts
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#121 Questions From UTMB: Part 1 How We Don’t Train
Join Coach Scott Johnston as he reflects on an unforgettable day in Chamonix, where his athletes, Tom Evans and Ruth Croft, won their respective overall titles at the 2025 Ultra-Trail du Mont-Blanc (UTMB). Since their victories, Scott has received hundreds of inquiries. A common thread among these being questions about VO2 max training, its methodologies, and its implications. In this discussion, Coach Scott explains VO2 max training and why it is far less critical than other training approaches for endurance performance.To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.Episode Guide00:00:00 Introduction00:02:25 Fallacy of focusing on VO2-max00:04:14 Is VO2-max ‘The Gold Standard’?00:05:38 History of VO2-max00:08:31 Limitations of VO2-max theory on endurance00:10:36 Does training VO2-max improve performance?00:20:42 Should athletes train to improve VO2-max?00:26:00 Little-known aspects of VO2-max00:27:51 Improving endurance performance without VO2-max training00:32:22 Challenges of executing proper VO2-max training00:36:17 Could VO2-max training be conflated with muscular endurance training?00:38:50 Open questions for athletes and coaches
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#120 David Göttler: On Climbing Nanga Parbat’s Schell Route With A Paragliding Descent
Join coach Scott Johnston for a conversation with David Göttler, after his recent alpine-style ascent, and paragliding descent of Schell route, on Nanga Parbat’s infamous Rupal Face. They discuss David’s training and preparation for the climb, and his experiences throughout the expedition. Details of the conversation are provided below in the Episode Guide.To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.David Göttler's Instagram: https://www.instagram.com/david_goettler/Episode Guide00:00:00 Introduction00:03:43 Early days of David’s aerobic development00:05:41 History with climbing Nanga Parbat00:14:01 2025 ascent and paragliding descent of the Schell route00:23:23 Dialing fueling and hydration on summit attempt00:30:54 Pre-acclimitization and recovery strategies00:34:06 Avoiding over-reaching during pre-climb activities00:42:09 David’s personal climbing ethics00:49:26 Technological and ethical changes in climbing00:52:15 Training methods: the specificity spectrum01:11:52 David’s future plans and post-expedition break01:14:54 How to find David, and final thoughts
Official podcast of the Evoke Endurance collective. Evoke Endurance is an institution that disseminates information on training for mountain sports. Here we share our collection of interviews, discussions, and educational materials for the benefit of the global mountain community.
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