evokecast

Join Coaches John Frieh and Leif Godberson for our February installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.
To submit your own training questions, or if you would like to learn more about the Evoke Endurance community, visit our Reddit forum: https://www.reddit.com/r/evokeendurance/, or contact us here.

Episode Guide
00:00:00 Introduction
00:02:13 Possible limitations to heart rate drift tests
00:05:31 Should a drift test be performed when fatigued or fresh?
00:07:17 Best protocol for determining ventilatory thresholds?
00:12:15 Optimal weekly aerobic base training duration?
00:16:17 Altering Evoke’s stock mountaineering plan for a busy schedule
00:20:13 How do other sports fit into a yearly endurance training plan?
00:26:34 Blending martial arts with endurance training?
00:29:43 Training for fire fighting and endurance sports?
00:35:21 Balancing ultra marathons and mountaineering objectives
00:39:58 Training for fast and light alpinism
00:53:19 Modulating stair climber training in Evoke’s stock plans
00:56:16 Is heart rate important for recovery workouts?
00:57:11 Outro and thanks

Join Coaches Leif Godberson and Seth Keena for our January installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.
To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.

Episode Guide
00:00:00 Introduction
00:00:39 Moving from WI4 to WI5
00:07:49 Differences in training between uphill touring and ice climbing
00:12:30 Thoughts on stretching 
00:16:31 Improving movement efficiency below aerobic threshold
00:21:47 Downhill vs Uphill legs for skiing
00:25:09 Training for FKTs with 4th and 5th class terrain
00:39:00 Training downhill running for ultras
00:45:51 Outro and thanks

Join coach Larry Goldie for a conversation with Dr. Sue Goldie. Sue is a triathlete, Harvard professor, and public health researcher. In 2021, Sue was diagnosed with Parkinson’s disease. Since her diagnosis, she has continued to compete in Ironman triathlons while maintaining her academic and research career and raising public awareness for those living with Parkinson’s. 
To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.
Learn more about Sue in the links below:
Sue is working on education initiatives with the Davis Phinney Foundation - https://davisphinneyfoundation.org/
New York Times Article About Sue: https://www.nytimes.com/interactive/2025/10/13/us/sue-goldie-parkinsons.html?unlocked_article_code=1.2U8.Fsoa.l7nSqV4lLyrR&smid=url-share
Sue’s Bio: https://hsph.harvard.edu/profile/sue-goldie/
GHELI (Global Health Education Learning Incubator): https://gheli.harvard.edu/
CHDS (Center for health decision science): https://chds.hsph.harvard.edu/
NPR Interview with John Branch: https://www.npr.org/2025/10/18/nx-s1-5575741/for-four-years-she-hid-her-parkinsons-diagnosis-then-she-let-a-reporter-follow-her-journey

Episode Guide
00:00:00 Introduction
00:04:02 Sue’s early experiences in endurance sports
00:19:57 Sue’s Parkinson’s diagnosis
00:24:44 Modifying training after Parkinson’s diagnosis
00:29:14 Learning to train with Parkinson’s 
00:36:08 Training for injury prevention
00:39:08 Tracking medication efficacy while training
00:43:02 Sue’s unique challenges during race transitions 
00:48:17 Tips for fitting training into a busy lifestyle 
00:54:44 Sue’s partnership with her coach
01:01:34 Experiences racing and embracing the ‘pain cave’
01:10:44 Facing danger and the life lesson it gives
01:11:44 Broader understanding of Parkinson’s and Sue’s future projects
01:19:05 What’s next for Sue

Join Coaches Maya Seckinger and Mark Postle for our October installment of Ask Evoke, where they answer training questions submitted by members of the Evoke Endurance community.
To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.

Episode Guide
00:00:00 Introduction
00:01:06 Key differences between weighted hikes and gym-based muscular endurance
00:06:21 Training for an 85k running race while cycling primarily 
00:11:30 Increase ability to run uphill late in a run
00:15:08 Stair master or stairwell for vertical gain accumulation
00:19:08 Most efficient way to build aerobic base
00:25:06 Methods for adding weekend volume for a time-constrained athlete 
00:30:54 When does flat speed work outweigh uphill tempo?
00:36:08 Acute muscle stiffness and soreness after stairs 
00:39:12 Muscular endurance substitutions for zone 4? 
00:45:18 Recommended threshold work and muscular endurance for VK race
00:49:05 Is considerable DOMS normal after a muscular endurance session?
00:53:11 Do heart rate zones matter for strength training? 
00:54:49 Book recommendations 
00:59:51 Stretching recommendations 
01:01:13 Best ways to learn about training for sport? 
01:03:16 Pros, benefits, and cons of VO2 max intervals
01:08:34 Upper body muscular endurance training for cross-country skiing?
01:11:25 Final Thoughts

Join Evoke Coach Seth Keena for an interview with Seb Pelletti, and Ethan Berman to discuss their recent first ascent of Shooting The Moon, on the South East Pillar of Ultar Sar, located in the Karakoram range of the Himalaya, in Pakistan. See Episode Guide for topics covered.
To submit your own training questions, or if would like to learn more about the Evoke Endurance community, contact us here.
Episode Guide
00:00:00 Introduction
00:01:01 Hunza Region Overview
00:04:23 History of the South East Pillar
00:09:04 2024 South Pillar attempt
00:26:36 Background of the team
00:36:09 Ethan's first formalized training
00:42:47 Seb's training and preparation
00:48:07 Unique physical demands of South East Pillar
01:01:15 Specific aspects of mental and physical training
01:09:07 The team's muscular endurance training
01:22:11 Improvement aspects for the future
01:34:12 The naming of Shoot The Moon
01:35:56 Final Thoughts