Consistency Over Everything: What Really Drives Performance

In this Q&A-packed episode, the Athletes Compass team—Paul Laursen, Marjaana Rakai, and Paul Warloski—explore the critical balance between nutrition, recovery, and performance for endurance athletes. They answer listener questions covering the best times to lose weight, managing taper and recovery between back-to-back events, and the ongoing debate between old-school long slow distance (LSD) and modern high-intensity training. Highlighting personal experiences, platform tools like Athletica, and foundational science, they offer practical advice for athletes of all levels to train sustainably and intelligently.

Key Episode Takeaways:

• Best time to lose weight: Post-race or during base season—not during high-stress build phases.
• Clean eating trumps calorie counting: Removing sugar and processed food yields major benefits.
• LSD still matters: Long slow distance builds aerobic base and fat-burning capacity.
• Recovery is non-negotiable: Especially with back-to-back races, don’t chase gains—protect what you’ve built.
• Strength training boosts endurance: Improves efficiency and fatigue resistance.
• Metrics aren't everything: High training scores don’t always translate to race-day performance.
• Individual variability rules: What works for one may not work for another—self-awareness is key.
• Start early: A strong foundation starts a year out, not three months before race day.

• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.