The Athlete's Compass

Athletica
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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.

  1. 2 DAYS AGO

    ChatGPT meets HIIT Science: Athletica’s New AI Coach

    In this episode of The Athlete’s Compass, the team introduces Athletica’s newly launched AI coach—an intelligent training assistant that combines large language models (LLMs) with athlete-specific data like HRV, sleep, and training load. Unlike generic AI tools, this coach taps into the HIIT Science textbook and contextualizes advice based on six weeks of an athlete’s training history. Paul Laursen, Marjaana Rakai, and Paul Warloski walk through how it works, what sets it apart, and demonstrate its capabilities in real-time. The conversation highlights not only the tech’s sophistication but its potential to empower athletes and coaches alike through contextual, science-backed decision-making. Key TakeawaysAI + Personal Data = Precision Coaching: The AI coach analyzes training data like HRV, heart rate, and sleep to give context-aware, real-time advice.HIIT Science Textbook is Embedded: It doesn’t guess—its responses are backed by content from The Science and Application of High-Intensity Interval Training.Real-Time Scenarios: Whether you're sick, tapering, or targeting a hilly Ironman, the AI provides personalized strategies.Built-In Guardrails: It won’t override your training plan but will suggest appropriate tweaks based on your context.For Coaches Too: While not yet multi-athlete enabled, future updates will allow coaches to use it across their roster.Customization: Users can adjust the coach’s personality (casual/professional) and depth (plain language to sports science level).AI Agent Architecture: It uses Retrieval-Augmented Generation and purpose-built agents (e.g., for recovery or training load optimization).More Than a Chatbot: Unlike ChatGPT, this coach knows your actual training history and adjusts accordingly. Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

    38 min

  2. 25/12/2025

    When Data Stops Helping: Escaping the Trap of Training Metrics

    In this episode of the Athletes Compass Podcast, Mollie Brewer—sports scientist and PhD researcher—explores the fine line between using training technology as a helpful tool and becoming overly dependent on it. Drawing from research across collegiate and endurance sports, Mollie explains how GPS watches, power meters, HRV, and AI platforms can either reduce cognitive burden or create “techno stress” when athletes chase numbers instead of listening to their bodies. The conversation highlights data literacy, pacing mastery, individualized training, and why the best outcomes come from triangulating data, bodily awareness, and life context rather than letting metrics dictate every decision. Key Episode TakeawaysTraining technology works best when it supports decision-making, not replaces itChasing metrics can increase anxiety, reduce enjoyment, and harm performanceData can both “get athletes out of their head” and “get athletes into their head”Over-testing and constant measurement can reduce data quality and athlete engagementAthletes need data literacy to understand trends, noise, and contextEffective training comes from triangulating data, bodily feel, and life demandsAI and wearables should adapt to the athlete—not force the athlete to adapt to themSocial sharing of data (e.g., Strava) can amplify techno stress Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

    50 min

  3. 18/12/2025

    Pause, Rest, Reset: A Holiday Guide for Everyday Athletes

    In this holiday-themed episode, hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai shift the focus away from hustle and mileage to explore the restorative power of seasonal slowing down. Drawing on Nordic traditions and endurance science, the trio discusses how embracing the darkness, cold, and stillness of winter can lead to better recovery, mental clarity, and long-term athletic gains. From saunas and snow plunges to puzzle nights and mindful movement, this conversation is a permission slip to pause and rethink what productive training really means during the holiday season. Key TakeawaysRest is productive: The holidays are a great time to reset, not to push harder.Seasonal rhythms matter: Cold and dark seasons can be powerful recovery periods.Sleep and recovery improve HRV and overall wellness.Cross-training opportunities: Activities like skiing, walking, skating, or fat biking can maintain fitness and refresh the mind.Sauna + snow plunges = physiological and mental recovery.No bad weather, just bad clothing—layer up!Give yourself grace: Missing a session or slowing down won’t ruin your fitness.Holiday nutrition should be intuitive, not guilt-driven—enjoy treats in moderation.Make time for family and connection—it’s part of your foundation. Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

    36 min

  4. 11/12/2025

    Your Brain on Race Day: Understanding Pre-Race Anxiety

    In this episode of The Athlete’s Compass, co-hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai unpack the often-overlooked reality of race day anxiety for everyday endurance athletes. They explore how physiological responses like elevated heart rate and the “monkey mind” can feel overwhelming, yet serve a functional purpose. The team discusses personal stories, evidence-based strategies like visualization and race-day rehearsals, and the power of simple tools—breathing, smiling, human connection—to reframe anxiety into a performance enhancer. They emphasize preparation, self-efficacy, and presence as key to transforming nerves into fuel. Key Episode TakeawaysRace anxiety is normal—even beneficial. It's your sympathetic nervous system preparing you for peak performance.The amygdala triggers the fight-or-flight response, but emotions like anxiety can be short-lived if not mentally recycled.Preparation is your best defense: mental rehearsal, race plans, and pacing practice reduce unpredictability.Visualize the whole experience: from arriving in town to the final push—especially what to do if things go wrong.Human connection helps regulate cortisol: smiling, eye contact, and small interactions ease stress.Breathe to break the anxiety loop: techniques like box breathing calm the nervous system and restore focus.Self-efficacy is key: confidence from training and process goals reduces pressure on outcome.Reframe nerves as excitement and privilege: gratitude turns stress into motivation. Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

    34 min

  5. 04/12/2025

    Train Your Mind Like You Train Your Body with Ashley Eckermann

    In this episode, the Athletes Compass team talks with Ashley Eckermann, a seasoned sports psychologist and Ironman athlete, about how athletes can shift from chasing motivation to building mental skills that actually work under pressure. Ashley debunks common myths about mindset, explains how to reframe fear and discomfort, and shares science-backed strategies to push through pain, race-day anxiety, and performance blocks. Drawing on her personal experiences and her work with athletes from youth to age 70+, Ashley shows how mental training can close the gap between practice and performance—and why “ready” is always a decision, not a feeling. Key TakeawaysMental performance is a skillset, not a personality trait or a feeling like motivation.“Ready” is a decision—you don’t have to feel ready to be ready.Athletes often underperform not due to fitness but because of emotional overload and mental unpreparedness.Motivation is unreliable—it fades when things get hard. Discipline is a decision.Physical discomfort is normal; learning to push through it (safely) is trainable.Performance blocks (like freezing or anxiety) are neurological disruptions, not signs of weakness.Language matters: Shift “I have to” to “I want to” to create a sense of choice and control.Fear of failure in youth athletes is often rooted in fear of looking like a beginner, not true failure.Emotions last 90 seconds—what prolongs them is rumination.Reframing isn’t toxic positivity—it’s productive thinking. Maximize the Mind | Ashley EckermannPaul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

    1 hr

  6. 27/11/2025

    The Power of Listening to Your Heart Rate

    In this episode of The Athletes Compass, the team—Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai—dives into the world of heart rate. They break down what heart rate data really tells us, why your measurement device matters, and how to avoid common training mistakes. The hosts explore how heart rate interacts with stress, sleep, heat, and ego—and how understanding this interplay can unlock smarter training and recovery. With personal stories, expert insights, and laughs along the way, this episode offers clarity on using heart rate as a tool—not a trap. Key TakeawaysDevice matters: Chest straps provide more accurate heart rate data than wrist-based optical monitors, especially during high-intensity efforts.Context is king: Heart rate is affected by stress, sleep, hydration, heat, and more—don’t view it in isolation.Listen to your body first: RPE (Rate of Perceived Effort) should always guide you before any data point.Zone 2 is foundational: Training too hard on easy days is a widespread mistake; true zone 2 work requires discipline.Heat and cardiac drift: Rising heart rate during long or hot sessions can be due to heat stress, not just fatigue.Power vs Heart Rate: Use heart rate for Zone 1–2 training and power/pace for Zone 3+ efforts.Ego check: Don’t let ego push you into higher zones when you should be staying easy.Use AI tools like Athletica: Smart software can help interpret heart rate data in context for better decision-making. Article - Pace vs Power vs Heart-Rate: How to Pick the Right Training Metric (and When to Switch)Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

    47 min

  7. 20/11/2025

    Why Slow and Steady Actually Wins: The Power of Zone 2

    In this episode of The Athlete’s Compass, the hosts explore the often-underestimated power of Zone 2 training—effort levels that allow for relaxed, conversational pacing. They break down the physiology behind this aerobic zone, why elite endurance athletes rely on it, and how it promotes mitochondrial growth, fat metabolism, and long-term durability. With personal anecdotes and references to key research studies from 2023 and 2025, the conversation highlights the importance of consistent, low-intensity training for all athletes—from Olympians to time-crunched weekend warriors. The team also discusses how to apply Zone 2 strategically, avoid ego-driven pitfalls, and track progress through heart rate, efficiency, and perceived effort. Key TakeawaysZone 2 training sits just below the first ventilatory threshold and supports aerobic efficiency.It promotes mitochondrial density, enhances fat oxidation, and builds durability over time.Even world-class athletes make performance gains primarily through increased low-intensity volume.Conversational pace and relaxed breathing are useful real-world indicators of being in Zone 2.Avoid the "ego zone" (Zone 3) during base training to maximize aerobic adaptation.Zone 2 is especially critical for masters athletes with limited time—focus on consistency, not volume.Tracking metrics like heart rate, pace/power, and efficiency factor (EF) helps measure progress.Use Zone 2 as a foundation and add high-intensity (HIIT) strategically for optimal results. Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

    39 min

  8. 13/11/2025

    Why You’re Not Getting Fitter: The Truth About Plateaus

    Every athlete—beginner, elite, or aging—eventually hits a frustrating plateau where progress stalls despite hard work. In this insightful episode, the team unpacks what a training plateau really is, how to distinguish it from overtraining or undertraining, and what physiological, psychological, and lifestyle factors may be contributing. From VO2 max goals to recovery metrics, the discussion touches on aging, hormones, training load, and the need for recovery or change. Whether you're pushing too hard, not hard enough, or simply stuck in the same routine, this episode offers science-based tools and personal experiences to help you break through your plateau. Key Takeaways:Plateaus are normal and can happen due to overreaching, lack of recovery, aging, or unvaried stimulus.Wearables like Garmin offer insights, but long-term test environments (like consistent routes or rides) provide more valid trend data.Training isn't linear. More effort doesn't always mean more progress.Critical Power and HRV are reliable performance and recovery indicators.Masters athletes must prioritize strength, rest, and periodization.Men vs. Women: Aging impacts men and women differently; strength training is critical for aging women.A well-structured off-season is often skipped but essential for long-term performance.Mental reframing and reflection are powerful tools for navigating plateaus. Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

    38 min
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About

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.

Information

  • Creator
    Athletica
  • Years Active
    2023 - 2026
  • Episodes
    109
  • Rating
    Clean
  • Copyright
    © Copyright 2026 Athletica
  • Show Website
    The Athlete's Compass
  • Provider

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