evokecast

Join Evoke coach Scott Johnston for a conversation with Ruth Croft. Coached by Scott, Ruth secured a second-place finish at UTMB 2024, a race that attracts the best-of-the-best in the ultra running world. Learn about Ruth’s rest and recovery strategies post-UTMB, and approaches used by Ruth and Scott for Ruth’s long-term athletic development. More info on Ruth:https://www.instagram.com/ruthcrofty/0:00:00 Introduction0:00:37 Ruth’s Post-UTMB break form training0:03:00 Training break strategies of other professional racers0:05:07 Does focusing on training, and racing less, lead to better outcomes?0:11:14 Racing often and it’s effects on the body0:15:11 Ruth’s strength training strategies0:24:24 Ruth’s plans for training and racing in the coming year0:27:07 Working on training basics versus exotic training methods0:28:40 Most important methods for recovery0:30:33 Ruth’s ambitions to become a Naturopathic Doctor0:34:21 Serum ferritin levels in high level athletes0:43:53 Ruth’s go-to recovery methods0:46:10 Ruth’s nutritional strategies0:50:59 Scott’s experiences coaching mountain runners0:53:24 Personality types attracted to various mountain sports0:57:22 Outro

Join coaches Scott Johnston and Kylee Toth for our November installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.To submit your own training questions for our coaches, send us a direct message on Instagram: https://www.instagram.com/evokeendurance/Or email your questions to [email protected]:00 Introduction0:01:16 Heart rate considerations for Vertical Kilometer Anaerobic Threshold Test0:03:51 Will muscular endurance training improve anaerobic endurance?0:07:53 How local muscular fatigue effects maximum heart rate0:15:49 Does breath-holding during sprint training have a positive endurance training effect?0:20:23 Is training at race altitude beneficial if performed only once per week?0:27:17 Does living at altitude for 3-4 weeks prior to a high altitude race affect performance?0:28:23 Minimum effective dose for aerobic base training; running vs. weighted carries?0:33:08 Does VO2 max training benefit mountaineering performance?0:36:45 Tips for gaining strength without increasing muscle mass?0:39:06 Sympathetic vs. Parasympathetic dominance in overtraining?0:44:24 Thoughts on gas-exchange metabolic trackers like Lumen?0:50:55 High heart rate for 25k race. Is this damaging?0:55:55 Maintaining ultra running performance training XC skiing in winter?0:58:43 Why does training above zone 2 negatively effect aerobic capacity?1:03:22 Benefits of shorter versus longer training blocks?1:04:49 Will rucking training negatively effect ultra marathon performance?1:06:19 Does low intensity running aid in the capacity to run faster?1:08:29 Can I get back to my fitness high-point with a drastically reduced weekly volume?

Join Evoke coach Kylee Toth for a chat with Erika Flavelle. Coached by Kylee, Erika secured a 4th place finish of 2024 Tor Des Glaciers 450 km race, and placed 6th in the Tor Des Geants 330 km race in 2023. Listen to Kylee and Erika reflect on the training and preparation for these races, and the lessons learned from the effort.0:00 Introduction0:01:21 Erika’s experience competing in the Tor Des Geants 0:03:07 Erika’s racing distance progression leading up to the Tor Des Geants0:07:53 Erika’s strategies for racing the Tor Des Geants0:11:43 Logistics of the Tor Des Geants0:14:09 Differences between Tor Des Geants and Tor Des Glaciers0:24:24 Preparation and ‘Training Camps’ to simulate race distances0:28:20 Erika’s fueling strategies0:36:05 The mountaineering skill components of Tor Des Glaciers0:38:40 Qualification process for Tor Des Geants0:41:14 Erika’s future objectives and race plans0:44:22 Post-race recovery and monitoring0:48:13 Erika’s thoughts for people considering participating in ultra races

Join Evoke coach Nikki LaRochelle for a discussion with Brent Herring. In summer 2024, Brent achieved the fastest known time on Colorado Trail West Bound, Collegiate West with no outside support. He did so in a time of 10 days 17 hours 38 minutes. Learn about Brent’s training and preparation, and his experiences during this successful FTK attempt. Details on Brent’s journey:https://fastestknowntime.com/fkt/brent-herring-colorado-trail-co-2024-08-220:00 Introduction0:01:08 Brent’s athletic background0:02:07 Fastest Known Time categories0:04:17 Brent’s inspiration 0:07:47 Brent’s training approaches0:11:10 Brent’s training year of training leading up to his FKT attempt0:14:43 Brent’s fueling, food caching, and hydration strategy0:19:37 Day-by-day recap of Brent’s experience1:04:23 Brent’s last day and the emotion of finishing1:06:25 Brent’s recovery post-FKT1:08:37 Brent’s take-aways