Muscle, Longevity & Movement: Rethinking Strength for Endurance Athletes

well, maybe it's a smee thing. I like to lift heavy because it makes me feel like empower, like I can, I can lift heavy stuff. I'm not a weak little girl. I can freaking lift some heavy stuff off the ground and it empowers me.

Yeah.

Hello and welcome to the Athletes Compass podcast where we navigate training, fitness and health for everyday athletes. Today we're tackling one of the most debated topics in endurance sports, strength training. If you're a cyclist, runner or triathlete, you've probably wondered does lifting weights actually make me faster or will it slow me down? How much strength training is enough to get the benefits without interfering with my endurance training?

Should I focus on heavy lifting, body weight exercises or explosive power? And most importantly, and we'll get into this, how do I fit this in without burning out? Whether you're a seasoned athlete or just getting started with strength training, the episode is packed with practical science-based insights to help you train smarter and raise stronger. So let's get into it. Why should endurance athletes do strength training? What are the biggest benefits?

besides injury prevention.

Ugh.

That's assuming something, I guess.

What do think MJ? Why would you do it? Why would you do weightlifting?

Well, I do weight lifting because I want to be more efficient. I want to be more fatigue resistant and I want to be stronger in my everyday life so that I can age well.

Yeah, well, let me be the devil's advocate there, MJ. Like you don't want to bulk up, right? Like, you know, you don't want to, if you're bulking up with doing strength training, then you're going to, you're going to be carrying all that weight all around the course. It just doesn't make sense.

Okay.

you

Bulking up takes a lot of work. I've tried all my life. guess, well, I'm not really, You know, some of us, you know, can build muscle easier than others, but when you're endurance athlete, you just don't put in that amount of time and effort into strength training. So bulking up is... Yeah.

Hahaha!

why?

Yeah, yeah, of course I'm being sarcastic, right?

Yeah, bulking

up, but it's really hard thing to do.

Yeah, it just doesn't work that way when you're an endurance athlete, right? There's this crossover sort of signal effect. And when you actually look at the molecular signaling and the stuff that causes hypertrophy, muscle bulking, I guess, the endurance signal when you do all your endurance work, it just doesn't work that way.

Do not bulk up. You might get a little more buff and whatnot, but it's very functional muscle mass. So if that, what I just kind of described is still in your head, take it out. It just doesn't work that way. You will not get big and hypertrophic if you're doing the endurance training around that.

So the reason why you do this, and if we go right back to my colleague, Indigo Majuka and his teams, he's really been one of the leaders in this whole area. And that is with, know, Bent Roldstad as well. But it's like, there's this thing with, there's this neuromuscular coordination. You actually coordinate your movements better, even from the endurance standpoint, when you do strength training.

There's this improved efficiency or economy. You contract your muscles better and they pop better ultimately when you are... across almost every exercise mode when you do this strength training on top of your endurance training. So yeah, and so you kind of like what I just sort of described there. You kind of want to pull the, you know, the myth of

hypertrophy and bulking out of your head and know that you're getting this different ergogenic aid we would kind of call it or enhancement in your performance when you're performing strength training alongside your endurance training like most of the athletic plans have within them.

So we had efficiency, had resiliency, we had being stronger in everyday life. have neuromuscular coordination. Are there other benefits to strength training?

Tendon stiffness, well, I guess it plays into the efficiency.

Well...

Yeah, no, but that's a good one. Yeah. Tendon stiffness. yeah, like if you've got like a stiffer lever, right? Like it's going to boing, like it's kind of like stiffness alongside of elasticity. And it's like, they'll like, you'll improve, say if in the running context, you would improve your stride length because you're in the air longer, because the transfer of that energy is all of a sudden better. Like when you land and boing, you know, kind of pogo stick up.

and you're in the air for kind of longer because you've got these stiffer motor units that are alongside based, you know, after you've kind of done the strength training. But also like longevity and that, you know, just longevity is the other big one, right? Like that we, you know, if you want to stick around on this planet, this is, you're going to be recruiting larger muscle fibers, telling them not to turn off, right? Remember?

If you've been a long time listener of the podcast, you know that we've got slow Twitch muscle fibers that are fatigue resistant, but you've also got these fast Twitch more powerful muscle fibers that do a lot of really good work. But you only get to hold on to those fast Twitch muscle fibers if you use them. If you don't use them and we have the disuse problem, then they go into hibernation.

And that's kind of one of the things that happens as we age. So when we want to temper the arrival of the Grim Reaper, we want to engage those Fast Twitch muscle fibers occasionally so that they don't turn off and then can continue to use them. That's an important one.

Yeah. What about the resiliency that you mentioned? Where does that, how does that play into? Is that injury prevention?

Well, partly. So if you're thinking about somebody who doesn't do strength training and they do a long ride, at the end of the ride, their muscles are so fatigued that they start, you know, like their form declines and their movement is not as efficient. But also, like if you have more, if you have more muscle, you kind of can recycle the fast-wit muscle fibers. when some of them.

fatigues, you still have other ones that you can, you know, you can engage and, and help out with the, you know, long, long duration workout.

Yeah, it delays neuromuscular fatigue ultimately, right? Because yeah, you're creating fatigue resistance in these larger muscle fibers. If you don't use the larger muscle fibers and then all of a sudden you have to, well, they're gonna fatigue really rapidly. But if you've engaged them in a training process, they're stronger and more fatigue resistant. yeah, it's just a, yeah, it's a use versus disuse.

you

Thank

sort of phenomenal. so you want to use these occasionally. Tell them they're still active, still moving, we're still doing this stuff. Yeah.

I mean like more force per stride or stroke too, right?

Absolutely, Yep.

And on the

bike, I know that there's that element of having, you know, a strong core. It's like, what's that analogy about the shooting a cannon off of a canoe? You know, if you've got a canoe, it's going to move, but if you're strong and stable on the saddle or on the, when you're running, you've got something to push against. You've got some, you've got some, some solidity in your movements.

So what types of exercises seem to deliver the best performance gains for athletes? Should we be doing just squats and deadlifts or can we benefit from more body weight and single leg and single arm kind of exercises? What are some examples that we could get into?

Ooh, how long is a piece of string, right? Like it really kind of comes down to the individual in a lot of these. But the ones you said off the bat, like squats and deadlifts are awesome, right? And lunges as well, plus step-ups. as a foundation, are great. I always love following Marjaana on her various different socials. she shows us well how to do solid deadlifts. So that's very, very cool.

Yeah.

But I will also say that if you are just starting out, body weight is the place to start to just kind of dial in the motor pattern. So if you're just starting out, know, gym is a little bit of a scary kind of place. There are some fantastic body weight exercises you can do in terms of single legs, single leg work, step ups, you know, and then, you know, even moving to some gentle plyometrics and some different phases of plyometrics.

and landing, we'll explain what those are in a sec. So lots of different ways depending on who you are. But I think maybe the key thing is for all of us is to do something, like to do some sort of engagement in this whole strength training exercise. And that will depend, what you actually do will depend on your ability and what you're familiar with. MJ, anything to add on that?

Yeah, totally. When I start working with athletes, I always ask what they have available at home. And if they have a gym membership, if they don't, then we work with what they have at home and you can get creative with long bands, mini bands, long bands, kettlebell. You know, like even you can fill up a jug of, you know, milk jug with water or sand and make your own at home. And then just, you just start lifting that until you get to the point where.

Mm-hmm.

you want to invest in something else. And lot of workplaces have their gyms. So I try to help them make easy access to strength training. And it often starts with body weight and balance and hops and learning how to land, like you said, which is super important. So it doesn't necessarily have to be deadlifts and squats right off the bat.

And I would not even recommend that going straight to the weight rack.

No,

no.

No, definitely not. not. Yeah, get some help with that. Yeah, follow MJ. She can kind of guide you through those things. Consult with coaches like MJ and Paul. Yeah, fantastic. But yeah, know, kind like you were saying, lots you can do just even with the steps around in your house, right? As simple as that. And yeah, just yeah.

benches,

parks outside. But I would say though that lifting heavy at some point once you've learned and I would actually, if you've never done strength training, I would definitely worked with your PT or like physiotherapist or your, find a personal trainer and do some work with them. So you learn the technique so that you can start.

Mm-hmm.

lifting heavy because at some point it is beneficial to add a load and not just to body weight.

Yeah, totally. So principle of progression, we do this with the endurance training, you do this with the strength training as well too, right? So you can, all of these different movements, you could even just like, you know, watch some of the movements in the, you know, in the deadlift, say for example, which could be, you know, a problematic movement if you do that all of a sudden without any proper progression. But you can do that movement probably without any weight at all.

and just kind of mimic the motor pattern. That's kind of what you're trying to do with any of these exercises. The very first step is just to dial in the motor pattern. All right, that's step one. Whoever you are, dial in your motor pattern. Then as MJ was just saying, now let's add some load. So in the case where let's just imagine it's the deadlift, right? Like we're gonna do a deadlift first without any weight, and we're even not even without a bar.

We're just going to pretend that there's a bar on our hands and we're going to pull that bar up, imagining that we're doing that. And we're going to copy some of the movements that MJ, and we'll include this link, the link to some of MJ's squat, sorry, deadlift motor patterns and moving. And then, you can see her doing that with full on solid weight, but just imagine doing that without a weight.

And then maybe the next step is to add the bar, right? See if you've got a bar around or what else could you put in your hands? Like band, there you go. Yeah, perfect. So then add some bands next. Those are not very expensive. So you could definitely get yourself some bands. And then maybe we could find a bar, right? And then try and do that with a bar. And then maybe you'd put a small bit of weight on that. But every little step is like a progression towards that.

plant.

so that we're not injuring any of the small back muscles and these sorts of things that are stabilizers that are really important. But this whole principle that we're kind of talking about, this progressive overload applies to every single one of these exercises that we're trying to work up to eventually because in the endurance context, we want to lift heavy. because heaviness kind of goes back to the like,

Thank

Thank

the purpose of why an endurance athlete does strength training is to improve the neuromuscular coordination. But you can't put the cart before the horse. You gotta dial in the motor patterns first because the number one rule of strength training, don't get injured. So we're trying to give you some advice here in terms of not getting injured. So start with that.

Actually, I want to take a step back though in when I'm working with athletes, we, you know, try to create a structure for either body weight or strength weight of, of, six movements, six key movements where it's a hip hinge, like a deadlift, a squat movement. and then a chest push, a chest pull, a shoulder push, a shoulder pull. And then, the plus one is kind of a core is core work.

Sure.

So creating that kind of structure gives you the latitude. You know, can do up anywhere from for a chest press, you can do it, you know, a bench press, you can do pushups, you know, any kind of movement is that's a chest press is that's where you're looking for. So that kind of structure tends to help even beginners figure out what exercises they could do.

there, are there common mistakes that endurance athletes make when incorporating strength training? And we've kind of alluded to one already, you know, going, yeah, don't do any. That's true.

that they don't do any strength training.

you know, jump in way too quickly and then they get hurt. mean, you

Yeah, I

think that's probably the key one. So jumping in too quickly, and that causes two issues. One, you haven't dialed in the ideal technique and motor pattern that you're aiming for. then, so maybe you can still do the movement to some level, but.

if you're not doing that movement correctly, eventually the injury issue is going to happen. So it's definitely worth dialing in the motor pattern correctly first, full range of motion on the whole, on everything that you do. Don't be trying to lift the heaviest weight that you possibly can.

look for a quality movement first and then, only then should you work towards progressing that load. In my opinion, yeah, I think those would be the two big ones that I see.

And maybe trying to save money and not hiring a personal trainer when they are learning. then they also, sometimes they focus on what they're good at instead of working on the weaknesses, which sometimes it's really boring work. Like you have to do some banded ankle inversions and stuff like that, more rehab work, but it is so essential to be moving well.

and we tend to ignore that work.

Mm-hmm.

Yeah, yeah, no, was just, yeah, was just like, gosh, I was just reflecting, even this morning, was just like on my way to, know, I'll give you the full story. My daughter, it's like daylight savings has just happened in terms of time of recording. My daughter's sleeping in, she's not going to swim practice. But I knew...

I needed to go for a swim. So I went in anyways. I went into the pool anyways, because it was just like, to MJ's point, movement is just so fundamental to our being. And back to the longevity thing, if I don't get my movement and my swimming in in the morning, I know, because I'm sitting here now and I'm having a conversation with y'all, and my back is going to get sore if I'm not swimming.

you know, working on my core exercise, doing flip turns and just, just engaging all of that. but it comes right back to the topic at hand with strength training too. Everything's like, it's functional, it's movement. It's going to help with our movement in the future. And it comes down to, you know, longevity. You want to continue to move throughout your lifetime for your sport, but also beyond your sport as well. When you're just, when you just need to move.

Mm-hmm.

So we've established that strength training is essential and I'm going to say essential for endurance athletes. think, you know, there are very few times when it's not a good idea, but I think it's really important, especially for everyday athletes that we are strength training. We've established that it's probably a good idea to get, to get some.

And it's fun! Seriously! Strength training is fun, Paul! Don't you

think strength training is fun?

I, it is, you know, yeah, it is nice to live something heavy. It's just, I'd rather be on my bike. And I think that's what, I think there's a lot of people who feel that way. It's like, they just want to go ride or run or, but there's also that.

It's fun to lift something heavy.

I know what mean.

I feel that way sometimes, Paul, for sure, for sure. But, to MJ's point too, I know I always, I know I need to do it, and I know, and I always feel better after I've done it. So, yeah, it's kind of one of those things.

Yeah. And I did.

yes

Yeah, definitely.

Maybe it's a girl

thing like we, we, we, well, maybe it's a smee thing. I like to lift heavy because it makes me feel like empower, like I can, I can lift heavy stuff. I'm not a weak little girl. I can freaking lift some heavy stuff off the ground and it empowers me.

Yeah.

So how much strength training is enough? How much should we be doing? And how do we balance it with the high training loads of cycling, running, or track?

Mm-hmm. Yeah. Another depends answer probably, Paul, but in general, I think one to three times a week is probably sufficient. like to always... If I don't get at least one session, one good strong session in a week, I need to do something. I definitely want to be hitting that. Almost...

You know, maybe with the exception of taper week, but although a lot of people will say, well, yeah, you should actually enhance this in taper week. Really, again, a lot of this kind of depends. In the elite athlete, might actually do even more of these strength training sessions and do less of your volume kind of thing. But just really, you you're trying to keep, you know, sharp and, you know, you're trying to like, you know, ping that neuromuscular system and bring it up while the load kind of goes down and...

But yeah, like the sympathetic system kind of rises and the parasympathetic dominance goes. So yeah, a lot of this kind of depends, but I think, you you can, you can build, start with like two and then like maybe even build to three and then like, you know, kind of taper that out a little bit. I don't know. What do you think, MJ?

Yeah, I think one, one session a week is main maintaining your strength. Anything more than one year, you're probably building your strength depending on the person, right? I do, I do one, one session of strength during taper and it's like one set of each exercise, like super, super quick just to stay like sharp and poppy.

and feeling good, but then you can also do like sports specific strength work, like strength endurance sessions on the bike and running uphill and stuff like that. So it kind of depends too, but if you're in base season, definitely like two, three times a week and then do what's race season, focus a little bit more on the power and bring overall strength down a little bit, I think.

Nice. Paul, do you agree with all that?

Yeah, I would say once a week during the race season as a minimum and then, you know, twice, you know, generally I programmed twice a week for most athletes, unless we're, strength deficient. And then we'll spend some time doing squats and deadlifts in the, in the winter time and really developing a big base of strength.

Nice. And how long for each of these sessions? how long, how long, how short or long should these sessions be?

hopefully they can get them done within 30 minutes, maybe 40 minutes, you know, keeping it short. you know, we don't need to spend hours and hours and hours in the gym. It's just a, you know, alternate exercises. So you do a squat, then a bench press, squat, bench press, know, so, me. So you're always going back and forth and there's not a lot of down rest time. It's always moving, get done, leave the gym or the basement.

Yeah.

or your garage in Marjaana's case.

Yeah, well, I mean, it really is like, you know, there's a couple of things, right? Obviously with the gym, it's great. You get the social aspect. You're going to get all of the equipment that you need right there in the gym. That's awesome. But, you know, for the time crunched individual, having some of these, you know, some apparatus in your house or your garage can be nice and time efficient.

So it just depends on who you are and what your big needs are. So yeah, but you can, this is, the key thing is this, it can be such an efficient sort of process. you don't have to, it doesn't have to be long, but just get that stim and then move on to the next thing. But don't miss it in your week because you don't want any of the, you you don't want to lose any of these sort of adaptations.

or capacities you want to hold on to these because they're going to benefit you both in your sport and also your health and longevity.

Let's dig into more some drill down kind of questions. Like how should we schedule strength training within a training week? Should it be done on hard training days? Should it be done on easy endurance days? Should it be a standalone kind of session on a day? How do you fit this schedule?

That's another depends one as well. Sorry everyone, but it really is. I've just because I've discovered there's no right or wrong rule about this. And that even goes with, you know, in the higher level athlete, you might actually want to have your strength training session on the same day as your HIIT session, maybe just like one in the afternoon and one in the

you

Yeah, yeah.

in the morning and it could be either sort of way. And the only reason we stumbled upon this, we actually did a study on our elite kayakers and the actual like the elite kayak team that was going to the Olympics in New Zealand. And what we found, we actually didn't know the answer to this question, right? So we did the same thing. We did the high intensity quality erg set on one day and then we did the strength training on the second day.

Or we did a repeated measures design where we actually did the HIIT session and the strength training session on the same day with the second day kind of more aerobic recovery. And what did we find? Well, we found that actually pinning them on the same day gave like a better overall improvement in performance overall and in a repeated measures design. So that means in the same athletes except

Like they've gone through kind of both scenarios. And what we found was that if they did the other way, they were more fatigued like from, you're going to be fatigued that next day regardless, right? You've done something really hard. So, but it winds up, you wind up actually being more stimulated or up, you know, almost like neuromuscularly up almost for the whole day. So if you can get like the same amount of work done, actually more work.

because you stay up for the whole day and then you spend that whole other day just kind of recovering from the whole thing. This is in very well-trained individuals, obviously, that are going to the Olympics, but it's still, it's something to consider that you might actually want to sort of experiment yourself. it's like, interestingly, that worked well for the Olympians. I wonder if that would also work well for me. I know for me, I kind of like that scenario.

Yeah, me too.

You know, and MJ?

Yeah, I like to combine strength with heat session in the same day.

Yeah, it's

in, it's, yeah, how about you, Paul?

Yeah, hard days, hard, easy days, easy. You know, that's simplistic, but that's kind of how, you know, to look at it.

Mm-hmm.

But I also do standalone strength work during my Monday recovery day, which is nice. I maybe do it a little bit differently that day. Like I focus some more on that rehab work and core strength and stuff like that instead of like plyometrics or heavy lifts.

Yeah.

Yeah, I like that as well. So as we often say, there's a lot of different ways to sort of skin the cat when it comes to this. There's no right or wrong answer, but there's some things you might want to tinker and experiment with yourself. MJ, you got something to say.

The most important session is the one that you get done. If it's 20 minutes, do 20 minutes. If it's 30 minutes, just don't overthink it. Just get it done. Just do it.

the

Yeah.

Yeah,

that's true. So yeah, like get it done first. That's the very first principle, right? Whatever you can do is the right answer. But then if you're looking to kind of optimize and you have the luxury of time and space, and you're looking to maybe optimize, you know, what we've just kind of said about the bulking the hard day altogether, easy day altogether, then that might be something you want to...

Mm-hmm.

consider as well.

You might want to work up to doing your strength work and then if you're at the gym, jump on a bike or a treadmill and do five times, 30-30s at the end. Sweden, the deal.

Mmm. Yep.

M.T. special.

I like it. I like it. I

Sounds good.

like it. Well, you think about how you're going to be, right? Like the, you know, when you're doing, you know, some of that, that heavy, heavy lifting and these sorts of things, like your, your nervous system is primed. You're on fire. You're ready to go. So it's like you, you can really dig into anything, whether it's, yeah, you can get into a cardio sort of machine and do your HIIT session there as well.

Hmm.

And then yeah, you get all of that high intensity stuff out of the way and then the easy, you know, recover from it and then your easy days can kind of be a little bit more aerobic and easy. You know, working on your L2 kind of Zone 2 work.

What about sets and reps? many reps should we be doing? How many repetitions of the movement should we be doing? Should we focus on the heavy lifting like we've talked about earlier? You know, I read a study that it basically comes down to fatigue in the muscles, whether you do 40 reps or six reps, it comes down to fatigue in terms of building the strength. But is there, is there value in doing heavy lifting?

yeah, definitely. So for me, I'll give you my two cents and I would do higher reps first. So you've got to, even just the bench press, right? Like, can you move the bar 12 times, however that is, without it kind of going all over the map, right? So if you've got that down, you've dialed in the motor pattern. Now you can add load to that. And now we can...

up until that, and work towards lifting heavy. So maybe you've, four to six reps would be like heavy, right? That's like the max you could kind of do. But if you, there's no point in doing four to six reps if that bar is all over the map and you're gonna, it's gonna fall over, right? Like you've gotta have that motor pattern dialed. Once the motor pattern's dialed, then work towards lifting heavy, short and sharp. Back to your other point.

What can you do? What do you have time to do? That's the first thing. Just do something, even if it's just one set. That's great. But yeah, work towards two to three or four, depending on where you're at in the progression. What reckon, MJ?

For women, would say traditionally we've been told to do like nonsense 20, 30, 40 reps. Like who has time and like, why? Come on. Like, I don't want to be doing, I don't want to do 40 squats. I don't want to do like, no, I want to lift heavy and be done. Like we are already...

Hahaha

Do

40 squats when you're riding your bike. Come join us on Velocity for a strength endurance session.

Exactly, that was my point.

Yeah, yeah, exactly.

No,

but yeah, really seriously, like why do long sets? Because we are already doing a lot of body weight stuff when we're endurance training. You need to add more load to stimulate muscle growth and efficiency and motor unit patterns. We need that. So forget about 20, 30 reps. Okay. Start with like, if you're starting to pick up a little bit of weight, start with 12 reps.

and to maybe two sets and then add more weight when the last two reps start to feel hard. Then you add more load and maybe do 10 reps and then work towards, you know, the shorter sets of like six, eight reps total. Or even four reps with the heavier, but.

Yeah, forget about those long sets. Like why? I don't get it. You're not going to bark. this, no, but this is like a lot of women are afraid of getting bulky. I've trained strength training like how old am I now? 30 years, over 30 years. And I'm not going to do any body building.

Yeah.

That's the fear.

Yeah, it is, yeah.

competitions. Maybe. Maybe not tonight.

You can add that to your list.

So progression to build to heavier lifting. What about plyometrics? How should we be adding those in? Plyometrics is simply that explosive kind of jumping that we do. Box jumps, single leg jumps, hopping, things like that. Should we be adding those in? It should be a mix of both. I know Athletica does a lot of plyometrics.

We do, yeah. So yeah, we recommend them. Again, especially if you're, this is all down to the neuromuscular coordination, right? So you think about it when you are landing, that's a lot of body weight that you're having to absorb, deal with, you're safe in the legs, for example. So yeah, it's a great one to add in and,

everything we've done there is you can do with like a box. If you find a box and you find a distance that you can jump up to and jump down from, then you can do all of this at your home. And yeah, we very much recommend those controlled jumps, progressed jumps, yeah, single leg, body weight exercises, and all with videos there as well. So check those out.

so important to stimulate bone growth and prevent osteoporosis for women and men too.

And men too.

Yeah, so yeah, so keep in mind, yeah, when we're doing all of this, you know, that is, we talked about longevity, but we really didn't talk too much about the bones per se. And this is the only, you know, kind of comes back to the whole muscles or signaling. So the signal for the bones to keep the calcium phosphate within them is force.

like it's called the Pizio effect and it's like a Pizio electric effect. And there's actually like when the bones are bent, there's this electrical field that's actually formed on the, on there that tells the bones to grab more calcium phosphate and be stronger and harder. If you don't, and again, it's, you know, disuse will, we'll take those away. So if you don't, if you don't, put those big forces on the bones, then

And you know, your, our femurs are our largest bones in the body, right? So you definitely want to be engaging those ones. yeah, if you don't do that, you're not going to be holding the, you know, the density of those bones and you're adding risk for earlier, osteoporosis versus, versus not. and of course there's the hormonal issue, in menopause that females

we'll be dealing with, right? Because estrogen is one of the key hormones that also assists in this whole cascade, the hormonal effect. And with estrogen becoming more absent, past menopause were again, there's almost this race pre-menopause to kind of really bulk up those bone, know, the bone strength with the calcium phosphate on them prior to...

you know, the more challenges post menopause.

Thanks for exploring the path to peak performance and strength with us today on the Athletes Compass podcast. When you subscribe, you'll ensure you're always tuned in for our next journey into endurance mindset and performance. And when you share this episode with a friend, teammate, or a coach, you'll be helping them discover new ways to level up their training and life. Take a moment right now, subscribe, share, and let's keep navigating this endurance adventure together.

For more information or to schedule a consultation with Paul, Marjaana or me, if you want to talk about strength training, let us know, check the links in the show notes. For Marjaana Rakai and Dr. Paul Laursen I'm Paul Warloski and this has been the Athletes Compass Podcast. Thank you for listening.