In this episode of the Athletes Compass podcast, Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen tackle one of the most hotly debated topics in endurance sports: strength training. They break down why lifting heavy won’t make you bulky but will make you a more efficient, resilient, and injury-resistant athlete. With practical advice for beginners...

In this episode of The Athletes Compass, Paul Laursen, Marjaana Rakai, and Paul Warloski tackle the most overlooked but pivotal phase of race performance—race week. They break down everything from tapering and travel to gear choices, mindset shifts, and even the science of sleep. With personal stories, cautionary tales, and practical strategies, this episode is...

In Episode 70 of The Athletes Compass, hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai bust major endurance training myths with science-backed insights. From the ineffectiveness of sodium supplementation during exercise to the power of maintaining blood glucose over muscle glycogen, this episode is packed with paradigm-shifting ideas. They also explore fasted training, metabolic...

This episode of The Athletes Compass explores the role of heat training in endurance performance. Dr. Paul Laursen, Marjaana Rakai, and Paul Warloski discuss how controlled heat exposure leads to increased plasma volume, red blood cell production, and overall endurance gains—similar to the effects of altitude training. They also provide practical tips on integrating heat...

This episode of The Athletes Compass explores the evolution of virtual cycling with Robbie Ventura and John Nichols from Velocity Cycling. Originally born out of necessity during the pandemic, Velocity has grown into a dynamic training platform that enhances real-time coaching, skill development, and community engagement. Robbie and John share their journey from struggling to...

In this episode of The Athletes Compass, Paul Laursen, Marjaana Rakai, and Paul Warloski tackle listener questions on endurance training. They discuss whether workout order affects performance, the role of strength training in triathlon prep, and how to handle missed workouts. They also break down the science behind carbohydrate fueling, questioning the necessity of high-carb...

This episode of The Athletes Compass Podcast explores two key listener questions: how to train effectively during Ramadan while fasting and how to navigate the ongoing debate around endurance nutrition. Dr. Paul Laursen, Marjaana Rakai, and Paul Warloski provide insights on scheduling workouts around fasting, maintaining energy levels, and managing hydration and recovery. They also...

In this episode of The Athletes Compass, Olympic rower and world champion Martino Goretti shares his journey from competitive rowing to endurance coaching. He dives into the challenges of weight management, the importance of data-driven training, and how platforms like Athletica are changing the game for athletes. Martino also discusses his personal transformation, from overcoming...

Are you sabotaging your endurance performance by consuming too many carbs? In this episode, we break down a groundbreaking study on endurance fueling that challenges conventional wisdom. Does fat adaptation work for long races? How little carbohydrate is actually needed to perform at your best? Hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen discuss...

In this episode of The Athletes Compass, hosts Paul Laursen, Marjaana Rakai, and Paul Warloski break down the latest insights on VO2 max training, interval strategies, and the importance of base training. A recent study on trained cyclists revealed that those who responded best to high-intensity workouts had a strong foundation of low-intensity training. Marjaana...