Another fantastic episode! Thank you for so much information! ❤

This video was so helpful! I learned something new today. Thanks for sharing!

Thank you. I purchased both books, and this is a nice supplement 👍

Thanks for presenting and answering my questions Kylee and Scott!

Does talking a pre workout or coffee affect the results ?

Excellent presentations but I am baffled why you barely mention the heart. It is "the engine", and according to research accounts for up to 80% of VO2 max. Michael Joyner, Stephen Seiler and many others talk about this. They often say the muscles can't use what the heart can't deliver, and that higher intensity limits stroke volume adaptations because of decreasing chamber filling. I would love to hear your take on how the different zones effect the heart and cardiovascular system. Why do you barely even mention the heart, which is the most important part of aerobic fitness?

Interesting, I've backpacked the Sierra section of the PCT 3 times in the last 5 years but never tried a fast time because I'm 70 years old. Next year I want to try for Kennedy Meadows to Mammoth without a resupply, a distance of 205'ish miles. It should be about 10 days for me. I did 300 miles this summer but I usually do more than that. My base-weight is 14 pounds with all the accoutrements including a two man tent and a bear canister which is mandatory in most of that Sierra section I've never taken a HR monitor but I plan taking it next time. I love backpacking and plan on hiking sections of the PCT every year till I'm too old.

The problem with nose breathing is that everyone has different abilities to do that. I cannot because my nose opening are just too narrow so they collapse when I inhale hard. I can barely SLEEP breathing through my nose when I'm not in good shape.

Ever inspired by you Art! The training you do is important, but as we all know it is the mental strength and way you so graciously and incredibly handle yourself in every adventure you take on that ensures that no matter the outcome you have truly reached a summit of experience.

Not your typical Evoke podcast . . . I was hoping to learn a lot more about his training being that I'm also in my 70's but almost nothing after listening for an hour. A big fat nothing burger. Oh . . . and now at the very end you promise a FUTURE video about the training?

Great series. Just my 2 cents.. 44:05.....agreed nutrition during competition is very individual but the energy expended during exercise should include total energy not just energy from CHO. The body uses more energy converting fat into fuel vs glycogen or glucose. Current recommendations suggest 100g/hr or more of CHO for long duration endurance events and, as mentioned, to train the gut to absorb the higher intake. CHO should come from a range of sources such as glucose, fructose, multodextrin and sucrose to aid absorption capability. Obviously fats (energy dense and change of taste) and proteins (e.g.glutamine in the hydration pack) can be consumed as and when practical, but exogenous CHO is what's most readily available for energy. At 85 kg I'm burning between 700 and 800 cal hourly during longer duration events (incl. 88 cal/hr as RMR) , so I'll always be working in a deficit.

For me, a high HR but low RPE means I'm too rested and lost too much fitness, if I'm over trained I struggle to get my HR up and RPE is high. So 18:00 ish is a bit confusing to me.

As a tactical athlete (definitely not many people in my space who are into this type of training), the scroll in the background is so cool to me. Hoping to compete at best ranger this year

I wouldn't class a croissant as ultra processed! A difficult and time consuming process, but not 'ultra processed' in this context. They're just flour, sugar, butter and eggs.

Do you have the link to the video on more details of the heart drift test you mentioned at beginning of video ?

Great content again. With regard to fueling and aerobic threshold from my personal experience (having done probably 20 drift test this summer) is that ingesting carbs pre test has a significant impact on my cardiac drift. Since I started to do the drift test fasted, I have a higher HR threshold and pace per km than when I was doing it 2 hours after breakfast. My guess is that having higher blood glucose would make the body prefer glycolysis than burning fat. For me, carbs might affect me since I am a fast twitch athlete.

Excellent lecture! Thank you!

Overeating is a thing as well . . . So just how do we get to the correct weigh for optimal performance for the type of sport we are in.

Glycogen depletion stimulated muscle hypertrophy so can we talk about that and how often it should be done? What's the RISK? As far as GI issues . . . when I go on long distance backpacking trips (like section hiking the PCT) sugar seem to give me GI issues that high fat fueling does not cause. I tried more sugar and glucose this year and had this problem. I never had *stomach* issues, it was lower down with gas and bowel movements that was the problem. This year I was using carb/electrolyte supplements whereas before I never used stuff like GU or Liquid IV but only used table salt and no pure sugars at all. More of a keto diet with just a couple of Cliff type bars a day. Liquid IV is one packet per 16 oz of water but I was using it in one liter of water every couple of hours or on the steep uphill sections

Another big cause of Haglund’s is high arched rigid feet. I found significant relief after improving foot mobility! Highly recommend in addition to the shoe considerations.

What if you never get DOMS?

Starts at 8:00, before that is just waffle (sorry)

Your web page is too *fancy* with too many moving parts, It's hard too to find what we need to see because it's more about the page programmer trying to display his skills rather than give us a simple resource to find what we need . . . it's a trend I never liked in web design. Why does anyone need moving text?

At 18:55 . . . I train on local trails with HR monitors but I backpack without one. I just use my watch and count on occasion to see how I'm doing. I was going over a 13,000 foot pass last week and I thought my HR was way too high because I could feel it pounding but it but it was only 137 which I can train at all day. The issue was the 13,000 feet which I was not acclimated to so I cold only go up hill at about 1.3 MPH (average). If I was wearing a monitor I might have worried about it. Going from training at sea level to the High Sierras my resting HR stayed up at 90-95 almost all night till about 3am when it finally dropped back to the 70's . . . it took a week of high elevation before my HR dropped withing a reasonable time at the end of the day. When I do get adapted my resting HR will be in the high 50's. It's taking longer than normal because I was off with a foot injury for 5 months and as soon as it was healed I grabbed my backpack and hit the trail so I have to do my training "on the job" I'm also 70 years old and by the time I get in 200 miles I think I'll be able to hand with the 30 year old hikers. I just came home for the 4th of July and will return to the Sierras in a few days.

Thanks for this, a really great podcast

Super helpful! You discuss the importance of keeping the speed the same when testing on a treadmill. If testing outdoors how critical is it to keep a consistent pace?

I’m not religious (quite the opposite) but this was an epiphany for me. Brilliantly explained.

Amazing resume, wow

Is it important to get glycogen stores back up? I ask because I'm also on a ketogenic diet and often hike trails for 6 hrs a day for training while also being 12-15 hrs fasted. Some days I do only one hour of hill runs (burning 950 kcal/hr) and other days I'm taking it easy for 6hr hikes burning 700 kcal/hr. Right now I'm 15 lbs overweight because of a foot injury I got CROSS TRAINING back in February.

I LOVE this channel I read that: *AMPK activation/responsiveness decreases with age, resulting in reduced autophagic clearance of unnecessary products, an increase in oxidative stress. a decrease resistance to cellular stress.* So as a 70 year old trail runner and long distance backpacker how should I interpret this? Just how much of a decrease is it and should I ignore it and train fasted anyway? Is there a workaround?

thanks and excellent as always

What a gem of a presentation for anyone doing endurance work. Bookmarked. Thank you.

Hey guys I love your content!

Its a great series. Thanks for it. I'm not buying into single leg *strength* exercises being more specific to team sports, sprinting, you name it. The fact that you are on one leg means nothing. Those exercises do not have the same motor patterns, time pressure is vastly different, they do not have the same joint angles, they do not recruit the muscles in the same muscular work regimes, and they are not done in the same energetic regime compared to the competitive actions. The fact that you are on one leg is irrelevant. And every-time I see a one leg RDL with the non-working leg raised behind, I ask myself "what are those people after"? The weight of the leg extended behind and the monstrous moment arm at hip it has destroys any chance of efficiently loading that exercise. It becomes more of a weird balancing exercise than a strength exercise. Just load a RDL bilaterally and reap the benefits. Or if you want a unilateral exercise, use a reverse leg press. It can be properly loaded. Beats the living daylights of that 1 leg RDL bastard.

Wonderful presentation, probably the best training video I’ve seen for anybody that is interested in improving their endurance. Thank you!

This is absolutely perfect. If one was to go through and watch all of your videos, I’d wager to say that they’d be more knowledgeable than an exercise science undergrad.

Had a few years with poor fitting ski boots and twenty years later my haglins deformity has not changed in shape. I’ve done shockwave (focused) to eliminate pain. Always had to modify my boots and shoes since. Good advice on that!

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Would be cool to just have a video of random stories from your climbing or training in particular lightbulb moments. I’m sure you’ve had so many satisfying realizations throughout the years.

I really want to buy a lactate meter now. Not that I need 100% accuracy as I am a beginner athlete and I’m sure your tests are plenty accurate. It would just be fascinating.

I'm a new subscriber and loving your content! This said, I'm having trouble wrapping my mind around how it is that (at the cellular level) in the first few seconds to minutes of exercise the energy utilization process (with increasing intensity) is anaerobic to aerobic, YET, as shown in your slides, during an easy jog, the energy utilization process is the opposite, going from aerobic to anaerobic. I fully understand your presentation and believe it to be 100% accurate. I'm just not clear as to the how and why of the switch. Thank you!

In zone 3, does a well-developed lactate shuttle also handle H+ accumulation as a consequence of lactate utilization or even via a secondary mechanism, or is acidic accumulation similar to a non-aerobically trained athelete, just at a higher pace or power? Have longer zone 3 intervals versus shorter zone 4 or 5 intervals contrasted for their ability to stimulate improvements in lactate shuttling? If zone 2 benefits are exhausted, can AeT be "pulled" up by zone 3 training?

Why is this resolution at 360P ?

Jack Kuenzle got strong by lifting heavy weights, specifically Wendlers 531. If anything he is a case study for why strength training is a good idea. The stress required to maintain an adaptation is much less than that required to acquire it. The fact that he was able to maintain his strength could just as easily be a function of his elite level genetics rather than him doing hill sprints.

I'm a PhD electrical engineer who has done consulting for some major beacon manufacturers. My opinion is that a watch, phone, or heart rate strap is an extremely low risk. Just be sure to put your beacon in its own pocket or chest carrying system.

If you have time, can you add timestamps or chapters to all questions?

As an age group state triathlon champion (Queensland Australia) I noticed consistent results came when I dramatically increased my aerobic distances. I can physically feel in threshold interval sessions that it started to feel like I was running faster speeds breathing aerobically without knowing how this extra aerobic distance was doing this. This video answers the questions I’ve had for so long. The main reason I believe most amateurs don’t do this is time restrictions, laziness or both. Going slow for long is both boring and time consuming, but you will never reach your endurance sport potential without spending the majority of your training doing this.

Brilliant series, absolute gold! Regarding power, we have a strength-speed continuum with power in the middle. I’d postulate that you can train strength and speed individually and these will help power. So, doing weights, irrelevant of speed of lift, will increase muscle mass as well as strength, in turn this will result in potential for higher power output with speed training, but you might only lift weights in the offseason while building your base. Of course, we wouldn’t increase strength and size of muscles that aren’t specific to the task, for example, for endurance running and cycling I wouldn’t recommend any upper body strength conditioning, it’s just adding dead weight to the athlete. Thanks for sharing this great series with everyone.

What are your thoughts on the Norwegian double threshold training, used by Jakob Ingebrigtsen and his brothers?

Most often I'm hearing aerobic threshold called LT1 and anaerobic threshold called LT2