evokecast

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 how metabolic processes are measured in the lab, and look at the latest research on carbohydrate fueling and fat utilization in ultra runners. See episode guide for topics covered. 
To submit your own training questions, or if you would like to learn more about the Evoke Endurance community, visit our Reddit forum: https://www.reddit.com/r/evokeendurance/, or contact us here.

Episode Guide
00:00:00 Introduction
00:01:27 Can metabolism be measured through calorimetry?
00:04:31 Are VO2 Max tests capable of measuring metabolic equilibrium?
00:10:57 Applying lab derived energy usage to variable terrain
00:16:58 Recent study of carbohydrate utilization in ultra running
00:31:34 Does carbohydrate introduction shift substrate utilization?
00:33:22 Is high carbohydrate intake inhibiting fat utilization?
00:42:43 Fat utilization vs. carbs during races
00:46:01 Does high carbohydrate intake cause carbohydrate dependence?
00:53:32 Pitfalls of reliance on widely available metabolic testing machines
01:03:27 Tips for feeding between and during runs
01:16:16 Final thoughts

Join Coaches Maya Seckinger and Nikki Larochelle for our April 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 you would like to learn more about the Evoke Endurance community, visit our Reddit forum: https://www.reddit.com/r/evokeendurance/, or contact us here.

Episode Guide
00:00:00 Introduction
00:05:58 Time in zone 2 vs. even more time in Z1/low-Z2
00:10:27 Training while raising children
00:13:38 Optimal heart rate zone range for a long hike
00:15:56 Training during transition periods between seasonal events
00:19:48 Is there an upper limit for high-volume days?
00:23:28 General advice for pacing a first 50k race
00:30:57 General signs of fatigue vs. fitness improvements
00:34:30 Integrating aerobic base work as a tri-athlete 
00:36:34 How attentive to heart rate spikes does a beginner athlete need to be?
00:40:50 Recovering from over training and overcoming aerobic deficiency 
00:46:50 Outro and thanks

Join coach Leif Whittaker and his guest, Garrett Madison, as they take you through the step-by-step process of climbing Mt. Everest, and Lhotse. As the founder of Madison Mountaineering, Garrett has guided hundreds of clients on the world's biggest peaks, and is one of the most experienced high-altitude guides on the planet.
To submit your own training questions, or if you would like to learn more about the Evoke Endurance community, visit our Reddit forum: https://www.reddit.com/r/evokeendurance/, or contact us here.

Learn More about Garrett and Madison Mountaineering:
https://www.instagram.com/madisonmtng/
https://madisonmountaineering.com/

Episode Guide
00:00:00 Introduction
00:01:55 Garrett’s nineteenth expedition to Everest
00:06:46 Selecting a guide service/climber’s personal resume
00:20:38 Training and preparation
00:28:51 Arrival to Katmandu and acclimatization trek to basecamp
00:35:15 Altitude simulators for preacclimatization/staying healthy
00:49:52 Basecamp and technical review
00:54:32 First Rotation: Through the Khumbu ice fall to Camp III
01:05:44 Summit rotation
01:15:22 Final summit push
01:23:15 Summit attempt, and descent
01:31:47 Camp IV to Lhotse summit push and back to Camp II
01:41:41 Back to Basecamp
01:42:14 Final thoughts

Join Coaches John Frieh and Leif Godberson for our February 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 you would like to learn more about the Evoke Endurance community, visit our Reddit forum: https://www.reddit.com/r/evokeendurance/, or contact us here.

Episode Guide
00:00:00 Introduction
00:02:13 Possible limitations to heart rate drift tests
00:05:31 Should a drift test be performed when fatigued or fresh?
00:07:17 Best protocol for determining ventilatory thresholds?
00:12:15 Optimal weekly aerobic base training duration?
00:16:17 Altering Evoke’s stock mountaineering plan for a busy schedule
00:20:13 How do other sports fit into a yearly endurance training plan?
00:26:34 Blending martial arts with endurance training?
00:29:43 Training for fire fighting and endurance sports?
00:35:21 Balancing ultra marathons and mountaineering objectives
00:39:58 Training for fast and light alpinism
00:53:19 Modulating stair climber training in Evoke’s stock plans
00:56:16 Is heart rate important for recovery workouts?
00:57:11 Outro and thanks

Join Coaches Leif Godberson and Seth Keena for our January 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 Guide
00:00:00 Introduction
00:00:39 Moving from WI4 to WI5
00:07:49 Differences in training between uphill touring and ice climbing
00:12:30 Thoughts on stretching 
00:16:31 Improving movement efficiency below aerobic threshold
00:21:47 Downhill vs Uphill legs for skiing
00:25:09 Training for FKTs with 4th and 5th class terrain
00:39:00 Training downhill running for ultras
00:45:51 Outro and thanks