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. 1 DAY AGO

    How to Train for Endurance After 50 with Dr. Reaburn

    In this episode of the Athletes Compass podcast, Dr. Peter Reaburn shares practical and science-backed guidance for endurance athletes who want to stay healthy, strong, and competitive well into older age. Drawing from both decades of research and his own experience as a masters athlete, Reaburn explains why strength training becomes increasingly important with age, how muscle mass and power underpin endurance performance, why perceived recovery often feels harder for older athletes, and how flexibility, sleep, protein intake, and smarter intensity distribution all play major roles in longevity. The conversation also explores how athletes can adapt psychologically to changing performance, reduce risk as they age, and continue training with purpose by listening to their bodies and using science wisely Key takeawaysStrength training should be a priority for aging endurance athletes, especially to preserve muscle mass and offset sarcopenia.Older athletes benefit from periodizing training so that strength and hypertrophy are emphasized farther from competition, with endurance-specific work increasing closer to the goal event.Zone 1 and Zone 2 work remain foundational, but strategic high-intensity work can help preserve top-end speed and fast-twitch fiber recruitment.Recovery may occur at similar physiological rates to younger athletes, but older athletes often feel more fatigued and need to respect that perception.Listening to your body becomes one of the most valuable skills with age, especially when deciding whether to reduce duration or intensity on a given day.Flexibility and mobility become increasingly important for performance and injury prevention, especially in areas like the hips, shoulders, and lower back.Protein intake matters more as athletes get older, with special emphasis on distributing protein throughout the day and supporting recovery after hard training.Leucine was highlighted as particularly useful for muscle repair and regeneration when paired with a strong training stimulus.Sleep remains the number one recovery strategy, supported by consistent habits and a cold, dark, quiet sleep environment.Excessive volume and too much sustained high-intensity or threshold work may increase cardiac risk in aging athletes, making moderation and recovery spacing more important.Training age matters: lifelong athletes, returning athletes, and late bloomers may all need different approaches.Staying motivated in older age often requires reframing success, adjusting expectations, and recognizing that every athlete in your age group is facing similar physiological changes Paul Warloski - Simple Endurance CoachingMarjaana Rakai | Nordic Performance Lab

    57 min

  2. 16 APR

    The Science of Aerobic Efficiency And How to Train It

    In this episode of the Athletes Compass podcast, the team breaks down aerobic efficiency—what it is, why it matters, and how it may be more important than VO2 max for long-term endurance performance. They explore the physiology behind efficiency, including mitochondrial development and capillary density, and explain practical ways to measure it using metrics like efficiency factor and aerobic decoupling. The conversation highlights the importance of low-intensity training, strength work, and recovery, while challenging the common “go hard all the time” mindset. The takeaway: slowing down and building a strong aerobic base is the key to unlocking sustainable speed and performance. Key TakeawaysAerobic efficiency = how much speed or power you produce per unit of oxygenImprovements come from mitochondrial growth, capillary density, and fiber-type adaptationsEfficiency Factor (EF) and Aerobic Decoupling are key metrics to track progressLower heart rate at the same pace/power = improved efficiencyZone 1–2 training is the most effective way to build aerobic efficiencyToo much high-intensity training can limit long-term progressStrength training improves efficiency by increasing force productionExternal stress (heat, altitude, life stress) can negatively impact efficiency metricsConsistency matters more than intensity spikesGains can happen at any age—but require patience and repetition Paul Warloski - Simple Endurance CoachingMarjaana Rakai | Nordic Performance Lab

    39 min

  3. 9 APR

    Menopause & Performance: What You Need to Know with Dr. Rebecca Robinson |

    In this episode of The Athletes Compass, Dr. Rebecca Robinson breaks down one of the most overlooked areas in endurance sports: women’s health across the lifespan, with a focus on perimenopause and menopause. Drawing from her experience as both a sports medicine physician and competitive marathoner, she explains how hormonal changes impact performance, recovery, and overall health—and why decline is not inevitable. The conversation covers fertility myths, training adaptations, nutrition strategies, strength training, and the importance of listening to your body. Ultimately, this episode reframes aging as an opportunity to evolve your training, not limit it. Key TakeawaysPerformance decline is not fixed—many women are peaking into their 40s and beyond.Overtraining and low energy availability can temporarily affect fertility, but long-term damage is unlikely.Estrogen plays a major role in bone health, cardiovascular protection, and recovery.Strength training becomes essential for maintaining muscle, bone density, and balance.Recovery, sleep, and fueling (especially carbs + protein) are more important than ever.Fasted training may increase stress and is generally not recommended for women.Hormone Replacement Therapy (HRT) should be individualized—not a blanket solution.Symptoms like fatigue, brain fog, and poor sleep can mimic overtraining.Listening to your body is the most powerful coaching and training tool.Enjoyment and community are critical for long-term athletic success. Dr. Rebecca RobinsonPaul Warloski - Simple Endurance CoachingMarjaana Rakai | Nordic Performance Lab

    53 min

  4. 2 APR

    Move Better, Perform Better: Erin Carson’s Training Approach

    In this episode, Erin Carson, one of the most respected strength coaches in endurance sports, breaks down why movement quality is the foundation of performance, injury prevention, and long-term athletic success. She explains how many athletes are already “strong enough” but are limited by stiffness, poor mechanics, and inefficient movement patterns. From simple at-home routines to the concept of “easy speed,” Erin shares practical strategies to improve mobility, unlock better performance, and train for longevity, so you’re not just faster today, but still moving well decades from now. Key TakeawaysMovement quality = efficiency. Better movement reduces energy cost and improves performance quickly.Many athletes don’t need more strength—they need better mobility and coordination.“Easy speed” comes from improved mechanics, not just fitness gains.Tightness in the front of the body inhibits strength in the back (reciprocal inhibition).Most endurance athletes are overly tight in hip flexors and chest due to training posture.Overhead squats are a powerful diagnostic tool for mobility limitations.Ankles, hips, and thoracic spine are the three key mobility areas.Strength training should support movement, not compromise it.Small, consistent routines (“four things”) are more effective than complex programs.Multi-directional movement reduces injury risk and improves durability.Elastic energy (bounce) is more efficient than muscular force.Variety in training (especially for youth athletes) is critical for long-term success.Longevity training starts now: how you move today determines how you age. Use the Code: COMPASS to get a discounted membership for $19.99 per month.ECFIT - 2 Week TrialPaul Warloski - Simple Endurance CoachingMarjaana Rakai | Nordic Performance Lab

    58 min

  5. 26 MAR

    Rest Day vs. Recovery Day: What Actually Works?

    This episode explores one of the most debated topics in endurance training: whether athletes should take full rest days or train every day. Drawing from elite athlete examples and recent research, the hosts explain that there’s no single “correct” approach. Instead, recovery depends on training intensity, individual preferences, and lifestyle. They highlight the importance of low-intensity (zone 1) training, the role of the nervous system in recovery, and why many athletes sabotage progress by pushing too hard on easy days. Ultimately, recovery—whether active or complete—is a critical part of performance, not a break from it. Key TakeawaysThere is no universal rule: both daily training and scheduled rest days can work.Elite athletes follow vastly different recovery strategies—context matters.Active recovery (zone 1 movement) can enhance recovery through parasympathetic activation.Many athletes train “easy days” too hard, limiting adaptation.Zone 1 and Zone 2 training are crucial for building aerobic capacity and heart function.Full rest days are especially valuable when fatigued, sick, or mentally drained.Recovery is not just physical—it’s also mental and emotional.Walking, mobility work, and light movement are highly underrated recovery tools.Low-volume athletes may not need full rest days but should manage intensity carefully.Consistency and quality of sessions matter more than rigid schedules. Ep. 34 Øyvind Sandbakk: The Sc… - Race Ready - Apple PodcastsPaul Warloski - Simple Endurance CoachingMarjaana Rakai | Nordic Performance Lab

    36 min

  6. 19 MAR

    HRV Training Explained: How to Know When to Push or Rest

    Heart rate variability (HRV) is transforming how endurance athletes approach training by providing real-time insight into recovery and readiness. Instead of following rigid training plans, HRV allows athletes to adapt workouts based on their nervous system state, leading to better performance gains and reduced risk of overtraining. This episode breaks down what HRV actually measures, how it reflects the balance between stress and recovery, and why factors like sleep, stress, and lifestyle play a major role. The discussion also explores practical strategies to improve HRV, when to adjust training intensity, and how to interpret low HRV without overreacting. Key TakeawaysHRV measures the variation between heartbeats and reflects nervous system balanceHigher HRV generally indicates better recovery and readiness to trainHRV-guided training leads to better performance gains than static plansPoor sleep is one of the biggest drivers of low HRVOne low HRV day → switch to aerobic trainingTwo consecutive low HRV days → consider full restChronic low HRV requires looking at the bigger picture (stress, hormones, lifestyle)Aerobic training is the most effective way to improve HRVStrength training is beneficial but should avoid training to exhaustionConsistency and context matter more than single HRV readings Why Your HRV Won’t Improve — Daily Reset to Boost RecoveryPaul Warloski - Simple Endurance CoachingMarjaana Rakai | Nordic Performance Lab

    41 min

  7. 12 MAR

    Solo vs Group Training: Which One Is Better for You?

    In this episode of the Athletes Compass Podcast, the hosts explore the pros and cons of training alone versus training in a group. Recent research suggests that while both approaches can produce similar fitness outcomes, group training may lead to greater improvements in functional performance due to social support and motivation. The discussion highlights psychological drivers like self-efficacy, autonomy, and relatedness, and how they shape training success. The hosts share personal experiences with solo workouts, group sessions, and online communities, ultimately concluding that the optimal approach is often a balance tailored to an athlete’s personality, schedule, and goals. Key Episode TakeawaysBoth solo and group training work – overall fitness improvements can be similar across both approaches.Group training may enhance functional performance such as strength and flexibility due to social motivation.Psychological factors matter – social support boosts self-efficacy and self-regulation, which can improve performance.Autonomy vs relatedness – solo training supports independence, while group sessions provide connection and accountability.Training context matters – competitive athletes may benefit from focused solo sessions, while others thrive in social environments.Groups can push athletes beyond perceived limits, helping them discover untapped strength.Races often require solo resilience, making some independent training essential.A balanced approach (often around 80% solo / 20% group) can combine efficiency with motivation and social benefits. Paul Warloski - Simple Endurance CoachingMarjaana Rakai | Nordic Performance Lab

    30 min

  8. 5 MAR

    Meet Athletica AI Coach: The Future of Training

    In this episode of the Athletes Compass Podcast, the hosts explore Athletica’s new AI Coach, a tool designed to provide personalized training feedback and answer athlete questions based on the science of high-intensity interval training. Built using a retrieval-augmented AI system trained on the HIIT Science textbook and Athletica’s internal knowledge base, the coach analyzes workout data, recovery metrics, and athlete comments to generate contextual advice. The conversation highlights real-world examples of how athletes use the tool to improve pacing strategies, adjust training plans, monitor recovery, and avoid injury. The hosts also discuss how consistent logging of RPE and workout notes strengthens the system over time and share a vision for the future where AI could automatically adjust training plans in real time. Key Episode TakeawaysAthletica’s AI Coach is powered by RAG AI (Retrieval-Augmented Generation), pulling from the HIIT Science textbook, blogs, and platform knowledge to answer training questions.The system combines scientific knowledge with an athlete’s personal data including power profiles, training load, and recovery metrics.Athletes can ask questions about: recovery status, training intensity distribution, pacing strategies, nutrition for key workouts, strengths and weaknesses in their data.The AI can reference historical training data, even comments written months earlier, to give contextual advice. Example use cases include: deciding workout order (threshold vs endurance), planning pacing strategies for races, adjusting training after illness or injury.Consistency in training and logging feedback (RPE, notes, comments) improves the AI’s ability to give useful recommendations.The current system cannot automatically modify your training calendar, but future versions may include that capability.A strong aerobic base remains essential—relying only on high-intensity sessions can lead to plateaued fitness and reduced recovery capacity. Athletica's Architecture Paul Warloski - Simple Endurance CoachingMarjaana Rakai | Nordic Performance Lab

    35 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
    125
  • Rating
    Clean
  • Copyright
    © Copyright 2026 Athletica
  • Show Website
    The Athlete's Compass

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