Shows
The Athlete's CompassFrom VO2 Max to Durability: Rethinking the Key Pillars of Endurance TrainingIn this episode of the Athlete's Compass podcast, hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai welcome endurance researcher Harrison Dudley-Rode to explore "durability"—a newly emerging fourth pillar of endurance performance alongside VO2 max, threshold, and economy. They unpack how physiological performance metrics like lactate threshold and critical power decline over time, what influences this degradation, and how athletes can potentially train to slow it. They also dive into the role of metabolic flexibility, sex differences, and new tools like Athletica’s Interval IQ in better understanding and enhancing long-term endurance.Key TakeawaysDurability refe...2025-07-2728 minThe Athlete's CompassConsistency Over Everything: What Really Drives PerformanceIn 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 seas...2025-07-0431 minThe Athlete's CompassRewriting the Training Rulebook: Lessons from Dr. Phil MaffetoneIn this reflective episode, the Athlete’s Compass team unpacks key takeaways from their conversation with Dr. Phil Maffetone. Hosts Paul Laursen, Marjaana Rakai, and Paul Warloski explore the dangers of being "fit but unhealthy," the importance of aerobic base training, and the insidious role of stress and overtraining. They discuss the pitfalls of performance-obsessed training culture and highlight the need for recovery, holistic thinking, and individualized training approaches. From managing cortisol to trusting intuition over numbers, this episode is a wake-up call for athletes chasing results at the cost of well-being.Key TakeawaysBeing "fit" do...2025-06-2730 minThe Athlete's CompassThe Truth About Overtraining and Recovery with Dr. Phil MaffetoneIn this episode, hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai welcome Dr. Phil Maffetone—renowned clinician and pioneer of holistic endurance training. They explore the dangers of being “fit but unhealthy,” chronic overtraining, and the societal pressure to do more. Marjaana shares her personal crash and comeback story, illustrating how a high-performance mindset without balance led to physical and emotional burnout. Dr. Maffetone introduces the MAF Method, emphasizing low-intensity aerobic training, recovery, nutrition, and biofeedback tools to reclaim health and elevate performance. It’s a call to rethink endurance culture, starting from the brain down.Key Take...2025-06-131h 01The Athlete's CompassHomeostasis: Finding Balance in Training and LifeIn this episode of the Athletes Compass, Paul Laursen, Marjaana Rakai, and Paul Warloski navigate the overwhelming world of training advice by highlighting six core pillars for endurance performance: base training, HIIT, strength training, sleep/recovery, nutrition, and mental health. They discuss how to recognize when you're out of balance, why "feel" matters more than metrics, and how even elite athletes use intuition to guide training. With humor, science, and real-life examples, they deliver a grounded framework to help everyday athletes train effectively and sustainably. Key Episode TakeawaysHomeostasis (Balance) is the ultimate goal—stress is ne...2025-06-0538 minThe Athlete's CompassThe Everyday Athlete’s Guide to the 6 Pillars of PerformanceIn this back-to-basics episode, the hosts—Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai—strip away the noise of elite training paradigms to focus on what truly moves the needle for everyday endurance athletes. They lay out the six foundational pillars of performance: movement, HIIT, strength training, nutrition, sleep, and mental health. With refreshingly real talk, the trio addresses common roadblocks like time constraints, parental duties, and over-analysis, advocating instead for simplicity, adaptability, and consistency in training. The mantra? Chop wood, carry water.Key Takeaways:Movement is non-negotiable: It’s the baseline pillar—walking, biking, commuting all coun...2025-05-2328 minThe Athlete's CompassMastering VO2 Max Intervals: Listener Q&A SessionIn Episode 77 of the Athletes Compass Podcast, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen dive into listener questions about VO2 max training, with a focus on the nuances of interval sessions like 30-30s, 40-20s, and five-minute efforts. They explore the importance of pacing, individual adaptation, terrain selection, and recovery while emphasizing context-specific approaches. The team also discusses the role of AMPK signaling, managing training load, and the mind-body connection that can influence performance. The key takeaway? There's no one-size-fits-all solution, but thoughtful adjustments can optimize results while safeguarding long-term consistency and health.Key...2025-05-1539 minThe Athlete's CompassThe Role of the Heart in Peak Athletic PerformanceIn this episode of the Athletes Compass podcast, hosts Paul Laursen, Marjaana Rakai, and Paul Warloski explore how the heart functions as a major limiter of VO2 max and endurance performance. They break down the components of cardiac output, discuss genetic ceilings and the effects of aging on heart rate, and offer practical training strategies to maximize cardiac function. Drawing on scientific literature and real-world athlete examples, the team gives actionable advice for improving VO2 max—even for everyday athletes.Key Takeaways:The heart, especially cardiac output, is often the primary limiter of VO2 max.VO2 ma...2025-05-0139 minThe Athlete's CompassLung Training 101: Breathe Better, Perform BetterIn this episode, Paul Laursen, Paul Warloski, and Marjaana Rakai tackle one of the least understood but critically important VO2 max limiters: the lungs. From the phenomenon of exercise-induced arterial hypoxemia (EIH) affecting 50% of elite athletes to practical methods for respiratory muscle training, the trio breaks down the science of lung function and its real impact on athletic performance. Whether you're curious about lung size, high-performance breathing tools, or simply how to get more oxygen into your bloodstream, this episode offers actionable insights and an engaging discussion around a key pillar of endurance capacity.Key Episode Takeaways2025-04-2433 minThe Athlete's CompassHow to Train Smarter with VO2 Max InsightsIn this episode of the Athlete’s Compass, the team—Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai—breaks down VO2 max: what it really means, why it's relevant for every endurance athlete (not just the elites), and how it connects to performance, recovery, and long-term health. They explore how training, genetics, testing accuracy, and strength work all influence VO2 max, and offer actionable strategies to improve it at any level. Whether you're chasing PRs or aiming for a healthier life, understanding your VO2 max can be a game changer.Key TakeawaysVO2 max = maximal oxygen uptake...2025-04-1740 minThe Athlete's CompassMuscle, Longevity & Movement: Rethinking Strength for Endurance AthletesIn 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 to elites, the team covers the best types of exercises, how to progress safely, scheduling strength work around endurance training, and the critical role strength plays in aging well and avoiding long-term injuries. It’s part science, part coaching insight, and all about help...2025-04-1040 minThe Athlete's CompassRace Week Real Talk: Mindset, Mistakes, and MomentumIn 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 the ultimate pre-race briefing for any endurance athlete. Learn how to stay sharp, avoid race-day disasters, and show up calm, confident, and ready to roll.Key Episode TakeawaysMindset matters more than muscles during race week.Visualization is a powerful to...2025-04-0331 minThe Athlete's CompassTrain Smarter with Athletica: Busting Myths on Salt, Fueling & FatIn 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 flexibility, and why fat is the endurance athlete's forever fuel. Listeners get a masterclass in power profiling, testing methodologies, and how to optimize training for individual physiology. It’s endurance science with a practical edge.Key TakeawaysSodium During Exercise Is Overrated: No...2025-03-3042 minThe Athlete's CompassTurn Off the Fan: How Heat Training Boosts EnduranceThis 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 sessions into training, balancing active and passive heat exposure, and avoiding potential risks. If you're training for a hot race or simply looking for a new performance edge, this episode will challenge your perspective on heat adaptation.Key TakeawaysHeat tr...2025-03-2035 minThe Athlete's CompassTraining Order Myths: Does Workout Sequence Really Matter?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 intake for endurance athletes. Finally, they explore whether power pedals are worth the investment and how they can enhance outdoor training. Packed with practical advice, this episode is a must-listen for time-crunched athletes looking to optimize their performance.Key Takeaways:Workout...2025-03-0639 minThe Athlete's CompassTraining for an Ironman During Ramadan: How to Adapt and ThriveThis 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 discuss the latest research on low-carb versus high-carb diets, debunk the myth of the post-workout anabolic window, and break down which supplements actually improve endurance performance. Whether you're an Ironman athlete or just looking for smarter ways to fuel and train, this episode offers...2025-02-2836 minThe Athlete's CompassBreaking Nutrition Myths: Low Carb vs. High Carb for EnduranceAre 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 the science of fat oxidation, hypoglycemia prevention, and how endurance athletes can optimize their fueling strategies. Plus, Marjaana shares her experiences from Ironman races and a fascinating Scandinavian fueling trick involving coffee and Coke!Key TakeawaysFat oxidation is crucial for...2025-02-1338 minThe Athlete's CompassVO2 Max Gains: Insights from the Latest Endurance Training StudyIn 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 shares her personal experience of unexpected performance gains after a period of base training and recovery. The team also discusses the benefits of short vs. long intervals, the role of heat training, and how platforms like Velocity enhance interval workouts.Key Takeaways2025-02-0738 minThe Athlete's CompassAthletica Insights: Overcoming the Stress Response in TrainingIn this episode of the Athletes Compass podcast, hosts Paul Warloski, Paul Laursen, and Marjaana Rakai dive into the science and practice of zone 1 and 2 endurance training, emphasizing its pivotal role in improving fat metabolism and overall performance. They discuss the importance of low-intensity workouts, the pitfalls of over-reliance on sugars during training, and how calm, controlled sessions enhance physiological adaptations. Through engaging anecdotes and actionable advice, the team underscores the necessity of building a solid aerobic base and offers insights into tailoring training plans with tools like Athletica. The episode wraps up with practical tips for controlling intensity...2025-01-1636 minThe Athlete's CompassHIIT Without the Hurt: How to Avoid Overtraining with Smarter WorkoutsThis episode of The Athletes Compass Podcast explores essential training strategies for endurance athletes. Hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai tackle listener questions on topics like optimizing high-intensity interval training (HIIT), the benefits of workout variety, and managing fatigue effectively. They discuss the importance of consistency over intensity, the value of mental toughness, and practical tips for long indoor sessions. With actionable advice for runners, cyclists, and triathletes, this episode provides fresh perspectives on sustainable training approaches, from double run days to smarter endurance adaptations.Key Episode TakeawaysIncorporating alternative modes like cycling...2025-01-0925 minThe Athlete's CompassDecoding Fitness: Making Sense of Athletica’s Data InsightsIn this episode of the Athletes Compass, hosts Paul Laursen, Marjaana Rakai, and Paul Warloski delve into the importance of understanding performance metrics for athletes at every level. They explore how to measure progress and efficiency using tools like aerobic decoupling, efficiency factor, heart rate variability (HRV), and performance potential charts. The episode highlights the significance of these metrics, particularly in tracking endurance, optimizing recovery, and ensuring sustainable fitness gains. With real-world examples and practical advice, this episode is essential listening for anyone aiming to fine-tune their training strategy and make data-driven decisions for improved performance.Key...2024-12-0535 minThe Athlete's CompassBuilding a Strong Foundation: Base Training for Endurance AthletesThis episode of The Athletes Compass dives into the essentials of base training for endurance athletes. Hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen unpack the science behind aerobic base training, focusing on low-intensity zone 1 and 2 workouts that support fat-burning and build resilience. They explore why this foundational phase is crucial for peak performance, discuss how it enhances VO2 max, and share insights on integrating HIIT sessions and strength training without overloading the body. This episode offers a comprehensive look at how smart, low-intensity training prepares athletes for more intense phases and lifelong endurance.Key Takeaways:2024-11-2837 minThe Athlete's CompassDuathlon World Championships: Allan Egbert’s Path to SuccessIn this episode of Athlete's Compass, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen welcome guest Allan Egbert, an inspiring duathlete and endurance competitor. Allan shares his journey from competitive pole vaulting and martial arts to endurance racing, including his participation in the World Duathlon Championships in Switzerland. Through humorous and honest reflections, Allan discusses the role of AI in his training, the importance of consistent routines like meal prepping, and how overcoming initial challenges with Athletica’s adaptive training technology has propelled his progress. Allan’s insights reveal the crucial balance of mental resilience, discipline, and purpose-driven trai...2024-11-1431 minThe Athlete's CompassHow AI is Shaping Endurance Training: Insights from AthleticaIn this episode of The Athletes Compass, Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen discuss the revolutionary impact of Athletica, an AI-powered training program designed to optimize workouts for endurance athletes. Dr. Laursen shares the origins of Athletica, rooted in his own experiences as a triathlete and researcher. They explore how Athletica integrates sensor data, such as heart rate, power, and pace, to create personalized, adaptable training plans tailored to individual athletes’ needs. The hosts also delve into the nuances of adaptive training zones, workout variations, and how Athletica ensures athletes make steady progress without overtraining.Ke...2024-10-3133 min
Begin with ShaolinRakai’el Webb: Human Design, Emotional Authority, and Embracing Authentic AlignmentThis week, we had on Rakai’el, an internationally known Astrologer, Lemurian Sound Alchemist, and dedicated teacher. Rakai’el empowers her clients by creating playful yet deeply transformative experiences that synthesize Astrology, Human Design, and the Gene Keys. Through her work, she offers an online Sound Healing Certification, along with individual sessions and mentorship, to help others tap into their unique potential.
As a Projector with the channels of Synthesis & Structuring, Rakai’el has a remarkable gift for seeing hidden potential and guiding others toward unlocking it. She’s passionate about supporting those who are here to develop innovative solution...2024-10-281h 11The Athlete's CompassFrom Lab to Athlete: Optimizing Training with Dr. Andrea ZignoliIn this episode of The Athletes Compass, Dr. Andrea Zignoli, data scientist at Athletica, digs into the science behind the Workout Reserve, a revolutionary tool that aids athletes like Marjaana Rakai in performing at their best. Dr. Zignoli shares the story behind its development, how it calculates an athlete’s effort relative to their previous bests, and how athletes can use this data to optimize training and race pacing. The team also discusses its successful application in both professional cycling and Ironman competitions, showing how this AI-driven tool supports athletes in avoiding burnout and achieving personal records.Ke...2024-10-1737 minThe Athlete's CompassRacing Ironman World Championships: Marjaana’s JourneyIn this episode of the Athletes Compass podcast, co-host Marjaana Rakai shares her exhilarating experience racing in the Ironman World Championships in Nice, France. She recounts the physical and mental challenges she faced, from pre-race preparations and jet lag to tackling the grueling 2400m bike climb and battling through the marathon. Marjaana emphasizes the importance of mental resilience, her mantra of embracing pain, and the critical role of pacing. Alongside hosts Paul Warloski and Dr. Paul Laursen, she delves into strategies for balancing intense Ironman training with the demands of family and work life, offering valuable insights for endurance...2024-09-2643 minThe Athlete's CompassVO2 Max Explained: How to Boost Your Endurance and LongevityIn this episode of the Athletes Compass podcast, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen dive into listener questions about optimizing VO2 max, understanding the differences between training protocols like 30-30s and 4x4s, and adapting nutrition strategies for altitude. They discuss the benefits of fat adaptation, the importance of training consistency, and the use of ketone supplements for recovery. With insights on how to enhance running economy and manage energy more efficiently, this episode is packed with expert advice for endurance athletes looking to improve their performance.Key Episode TakeawaysUnderstanding VO2...2024-09-1233 minThe Athlete's CompassMastering the Art of Pacing: Insights from Matt FitzgeraldIn this episode of the Athletes Compass podcast, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen are joined by endurance sports expert and author Matt Fitzgerald. They explore the intricacies of pacing in distance running, discussing why it’s the defining characteristic of the sport. Fitzgerald shares insights from his book, How to Run the Perfect Race, emphasizing the importance of pacing as a tool for optimizing performance and avoiding common mistakes. The conversation also delves into the role of technology in training, the psychological aspects of endurance, and the ways everyday athletes can achieve pacing mastery.2024-09-0546 minThe Athlete's CompassStay Cool Under Pressure: Techniques for Pre-Race NervesIn this episode of the Athletes Compass Podcast, hosts Paul Warloski and Marjaana Rakai discuss the critical relationship between arousal levels and athletic performance. They explore the Inverted U Hypothesis, which suggests there's an optimal level of arousal for peak performance, and share personal stories and expert insights on managing anxiety and excitement in both endurance and team sports. The conversation covers practical strategies such as mental rehearsal, breathing techniques, and maintaining routines to help athletes stay calm and focused. Listeners are encouraged to embrace stress as a source of energy and to cultivate mindfulness for better race-day execution.2024-08-2932 min
The Valentyne Heresy: A Warhammer 40K RPG4.06 - The CabalThe Inquisitorial band have discovered a way to speak to Trin Rakai! Attikus (Tyler Hewitt, @Tyler_Hewitt) punched a demon into the warp, Valentyne (Ryan LaPlante, @theryanlaplante) executed King Frederick for his crimes against the Emperor, Gideon (Josh Halbot, @baesier_crane) realized his companions might be the death of him, and Morgan (Del Borovic, @deltastic) found Lizzo Lizardman. Can these heroes trap the soul of Trin Rakai in a servitor or will the aeldari escape again? Featuring our Game Master, Tom McGee (@mcgeetd). Enjoying The Valentyne Heresy?- Consider becoming a Patron o...2024-08-2957 min
A Better World with AdrienneHuman Design, Honoring Emotionality & The Three Way Mirror with Rakai’el WebbI’m so excited to welcome my dear friend, mentor and colleague Rakai’el Webb onto the podcast this week where she channels on all things human design, gene keys, why emotionality is so important for the new timelines we’re entering and how all of this knowledge can help you live as the REAL YOU to make the contribution you’re here to make. This is such a special transmission where she shares her wisdom and we co-create our unconscious 43-23 channels together for a special blend of freak to genius magic! In the episode: 2024-08-281h 18The Athlete's CompassHow Mindful Breathing Can Elevate Your TrainingIn this episode of the Athletes Compass podcast, hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai explore the critical role of mindful breathing in athletic performance. They discuss how breathing affects the body systemically, its mindful aspects, and the importance of recovery in training. The conversation highlights techniques like box breathing and the benefits of nose breathing, while emphasizing the connection between the mind and body. Listeners gain insights into how focused breathing can improve stress management, reduce anxiety, and enhance overall fitness and performance.Key Episode TakeawaysBreathing Basics: Breathing is essential for oxygen...2024-08-2229 min
The Calling: Follow your spirit- all the way in040 Spiritual insights in Archetypal Modalities: Human Design and Gene Keys Featuring Rakai’elHello and welcome to another episode of The Calling with me, your host, Homaya. I am beyond thrilled to introduce our guest today, the enchanting Rakai'el. Over the past decade, I've had the privilege of witnessing her extraordinary journey and transformation. Today, she shares her profound insights into spirituality, self-love, and the art of living authentically.Episode SummaryIn this engaging episode, Rakai'el opens up about her diverse spiritual practices, from Lemuria and sound healing to gene keys and astrology. We explore the power of self-love, the importance of authenticity, and the challenges and rewards...2024-08-1951 minThe Athlete's CompassListener questions: cross-training for marathoner, strength training for women and moreSummary:In this episode of the Athletes Compass podcast, listeners' questions about altitude training, cross-training, and strength training are answered by hosts Paul Laursen, Marjaana Rakai and Paul Warloski. They discuss utilizing heat training and respiratory muscle training to simulate altitude, emphasizing the importance of not neglecting basic training principles. The benefits of cross-training for marathoners are highlighted, emphasizing metabolic conditioning and enjoyment. Additionally, the significance of strength training for women over 60 is stressed, particularly for maintaining bone and muscle mass. The importance of protein and creatine intake for muscle growth and overall health is discussed, with...2024-08-1533 minThe Athlete's CompassBalancing Life, Work, and Endurance: Cindy Maloney's Ironman JourneySummaryIn this episode of the Athletes Compass podcast, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen interview Cindy Maloney, a dedicated endurance athlete who has mastered the art of balancing rigorous training with everyday life. Cindy shares her journey from discovering running in her 20s to competing in marathons, triathlons, and ultimately the Ironman World Championships in Kona. She reveals her training strategies, the importance of consistency, and how she manages to stay fit and motivated. Cindy’s insights into heat acclimation, pacing, and maintaining a healthy lifestyle are invaluable for any aspiring athlete.2024-08-0134 minThe Athlete's CompassBalancing Life, Work, and Endurance: Cindy Maloney's Ironman JourneySuggested Titles"Cindy Maloney's Marathon Mastery: From Mountains to Marathons""Endurance Evolution: Cindy Maloney’s Journey to Kona""Training Tips from Ironman Finisher Cindy Maloney""Balancing Act: Training for Triathlons with a Busy Life""Secrets to Success: Cindy Maloney’s Training Regimen""From University Running to Ironman Glory: Cindy Maloney’s Story""Mastering Endurance Sports with Cindy Maloney""Heat Acclimation and Perfect Pacing: Lessons from Cindy Maloney""Achieving Athletic Potential at Any Age with Cindy Maloney""Endurance and Balance: Insights from Cindy Maloney"SummaryIn this episode of the Athletes Compass podcast, hosts Paul Warlos...2024-08-0134 minThe Athlete's CompassTapering Tips for Endurance Athletes: Science and StrategiesSummaryIn this episode of the Athletes Compass podcast, hosts Paul Warloski, Paul Laursen, and Marjaana Rakai get into the crucial topic of tapering for endurance events. They explore the science behind tapering, discussing its impact on performance and the physiological changes it induces. The hosts emphasize the importance of individualizing tapering strategies to suit each athlete’s unique needs and training history. They also touch on the role of nutrition, hydration, and mental preparation during the tapering phase, providing practical tips to help athletes optimize their race day readiness.Key Episode TakeawaysTapering re...2024-07-2545 minThe Athlete's CompassKetones, Heat, and Altitude: Enhancing Your Training RegimenSummaryIn this episode of the Athletes Compass podcast, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen address a listener question about the benefits of heat and altitude training for race preparation. They discuss how heat acclimation can improve cardiovascular function and lower heart rate during exercise, similar to altitude training. The hosts explore whether heat training can substitute for altitude training and offer practical advice on how to incorporate heat acclimation and respiratory muscle training into a routine. Nutritional strategies, including the potential benefits of ketone supplements, are also covered to help athletes prepare for...2024-07-1837 minThe Athlete's CompassFinding Flow: Ultra-Distance Cycling with Phil WhitehurstIn this episode of the Athletes Compass podcast, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen talk with Phil Whitehurst, a prominent long-distance cyclist and key contributor to Athletica. Phil shares his journey from charity rides to ultra-endurance events, revealing the secrets behind his training, the mental and physical challenges he faces, and the fulfillment he finds in these extraordinary adventures. He also discusses the innovative Workout Reserve feature he helped develop, which aids athletes in real-time performance monitoring. Tune in for an inspiring look into the world of endurance cycling.Key TakeawaysPhil's Endurance...2024-06-2040 minThe Athlete's CompassUnlocking HIIT: Part 3 – Advanced Strategies and Listener Q&AIn Episode 3 of the Athletes Compass podcast, hosts Paul Warloski, Marjaana Rakai and Dr. Paul Laursen, delve into advanced strategies for high-intensity interval training (HIIT). They address a triathlete's question about the best ways to structure HIIT workouts, discussing the progression of interval lengths, the importance of workout reserves, and the nuances of active vs. passive recovery. The hosts also debunk common HIIT myths, such as the necessity of intense pain for gains, and emphasize the importance of personalized training approaches. The episode provides valuable insights for both novice and seasoned athletes looking to optimize their HIIT routines.2024-05-1634 minThe Athlete's CompassFueling Strategies for Athlete Training and RecoveryIn this informative episode of the Athletes Compass podcast, hosts Paul Warloski and Dr. Paul Laursen, alongside guest Marjaana Rakai, delve into the intricacies of nutrition for early morning workouts. They discuss whether it's necessary to fuel before high-intensity training sessions, particularly when they occur first thing in the morning. Dr. Laursen emphasizes the importance of understanding personal dietary habits and encourages experimenting with nutrition to discover what enhances individual performance. They tackle listener questions, dissect common misconceptions about caloric intake, and advise on optimal post-workout nourishment, focusing on whole foods and proper protein intake, and they discuss nutritional...2024-04-2538 minThe Athlete's CompassJourney of an Athlete-Scientist: Paul Laursen’s Path to AthleticaIn this episode of the Athletes Compass podcast, hosts Paul Warloski and Marjaana Rakai engage with Dr. Paul Laursen, the multifaceted founder of Athletica, co-host of the HIIT Science podcast, and author. They explore his life story, delving into his past as a triathlete, his academic research, and the eventual creation of AI coaching platform Athletica. Through a candid and personal discussion, they touch on the intersections of endurance training, entrepreneurial spirit, and the role of technology in sports science, highlighting Dr. Laursen's personal and professional milestones, his approach to coaching, and his vision for Athletica's future....2024-04-1849 minThe Athlete's CompassThe Long Run: Nurturing Health, Fitness, and Strength for Lifelong SuccessIn this episode of The Athlete's Compass, hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai delve into the topic of aging athletes, exploring the physiological changes that occur with age, the impact on athletic performance, and strategies to maintain fitness and health. They discuss the importance of consistent training, nutrition, and strength training for older athletes, and share personal experiences and stories of inspiration.Key Takeaways:Physiological Changes with Age: Aging athletes experience changes in their body's physiology, such as glycation, increased free radicals, and shortened telomeres, leading to a decline in performance.Importance of...2024-03-3038 minThe Athlete's CompassBeyond the Numbers: RPE and the Art of Listening to Your BodyIn this episode of The Athlete's Compass, hosts Paul Warloski and Marjaana Rakai, along with special guest Dr. Paul Laursen, delve into the concept of Rate of Perceived Exertion (RPE) and its critical role in training for endurance athletes. They discuss the evolution of RPE from a simple subjective measure to a sophisticated tool used in conjunction with data from heart rate monitors, power meters, and Athletica's innovative workout reserve feature. The conversation highlights the importance of developing a keen sense of 'feel' for one's own exertion levels and how this can lead to more effective and sustainable training...2024-03-2140 minThe Athlete's CompassTesting 101: A Guide to Optimizing Endurance PerformanceSummary:In this episode of the Athletes Compass, hosts Paul Warloski and Dr. Paul Laursen, along with guest Marjaana Rakai, discuss the significance of testing for endurance athletes. They cover various tests for cycling, running, and swimming, such as the Functional Threshold Power (FTP) test, critical power test, and MAF (Maximal Aerobic Function) test. The discussion highlights the importance of testing in understanding an athlete's fitness level, setting training benchmarks, and tracking progress.Key Takeaways:Testing is essential for calibrating fitness levels and tailoring training programs.It provides a benchmark for performance and helps...2024-03-1440 minThe Athlete's CompassStrength in Cycles: Understanding Female AthletesIn this episode, hosts Paul Warloski and Dr. Paul Laursen, along with guest Marjaana Rakai, delve into the intricacies of training female endurance athletes. They discuss the importance of understanding female physiology, the menstrual cycle's impact on training, and the need for individualized approaches. The conversation also touches on the importance of communication between coaches and athletes, tracking menstrual cycles, and addressing symptoms to optimize performance.Key Takeaways:Female endurance athletes may require different training approaches than their male counterparts due to physiological differences.Tracking the menstrual cycle and understanding its impact on performance is crucial...2024-03-0747 minThe Athlete's CompassUnlocking the Secrets of HRV: A Guide for AthletesIn this episode of The Athletes Compass, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen dive into the topic of Heart Rate Variability (HRV) and its practical applications for training and health. They discuss the principles of HRV, how it reflects the body's response to stress and training, and how athletes can use it to optimize their performance. The conversation covers the importance of looking at HRV trends rather than individual readings, the impact of various factors like sleep, diet, and social connection on HRV, and how Athletica's recovery profile can help athletes monitor their adaptation to training.2024-02-2939 minThe Athlete's CompassBalancing Intensity: The Science Behind the 80-20 Training PrincipleIn this episode of the Athletes Compass podcast, hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen dive into the 80-20 training model, a popular method for organizing training time among endurance athletes. They explore the origins of the model, its application in preseason training, and how it can be adapted for different training volumes. The discussion includes insights on the benefits of low-intensity training, the importance of monitoring heart rate, and the role of high-intensity sessions in a balanced training plan.The 80-20 training model suggests that 80% of training should be at low intensity (zones 1 and 2) and 20...2024-02-2236 minThe Athlete's CompassAthletica.ai Unpacked: Your Training Questions AnsweredSummary:Dive deep into the functionality and training philosophy of the Athletica training platform in this engaging episode of the Athletes' Compass Podcast. Hosts Paul Laursen, Paul Warloski and Marjaana Rakai tackle a range of listener questions, shedding light on how Athletica tailors athletic testing, adapts training plans, incorporates rest days, and integrates strength training for endurance athletes. This episode is an essential listen for users of Athletica looking to fully exploit the platform's capabilities to boost their training efficiency and performance.Key Takeaways:Optimizing Athletica Testing and Training Adjustments: Discover how Athletica customizes...2024-02-1531 minThe Athlete's CompassThresholds Decoded: Maximizing Your Training EfficiencyIn episode 11 of the Athletes Compass, hosts Paul Warloski, Marjaana Rakai, and expert Dr. Paul Laursen explore the concept of training thresholds and their significance in setting effective training zones for athletes. They delve into the physiological underpinnings of exercise intensity, including VO2 max, economy of movement, and the critical role of thresholds in optimizing performance across various sports. The conversation covers the differentiation between ventilatory thresholds, the importance of fat metabolism in endurance sports, and practical tips for everyday athletes to identify and train within their optimal zones using methods like the talk test and nasal breathing. This...2024-02-0834 minThe Athlete's CompassMeasuring Success: Navigating Your Path to Athletic ProgressSummary:This episode of the Athletes Compass podcast features hosts Paul Warloski and guests Marjaana Rakai and Dr. Paul Laursen discussing how athletes can measure their training progress without participating in races. The conversation revolves around various methods and tools athletes can use to track improvement in different aspects of their training, including endurance, strength, and speed.Key Points:Monitoring Progress: Athletes can track progress through various tests and metrics, such as FTP tests for cyclists, MAF tests for runners, and strength assessments. These tests help in setting training zones and understanding improvements.Importance...2024-02-0141 minThe Athlete's CompassEndurance Aftermath: Decoding the Body's Response to Intense ExerciseIn Episode 9 of the Athletes Compass podcast, hosts Paul Warloski and Marjaana Rakai, along with Dr. Paul Laursen, discuss the short-term and potential long-term effects of extreme endurance events on the body, addressing a question from listener Janice Campbell. The episode delves into various stressors athletes face during such events and the time frame for recovery.Key Discussion Points:Short-term Effects of Extreme Endurance Events:Gastrointestinal Issues: Often occur, especially during running in triathlons, and can be nutritional or related to sugar intake.Electrolyte Imbalance: Conditions like hypernatremia due to excessive water intake or...2024-01-2435 minThe Athlete's CompassNutrition and recovery: the role of diet in athlete training and recoveryThis episode of the "Athletes Compass" podcast (part 3 of 3 on recovery) focuses on nutrition and other modalities of recovery for endurance athletes. Paul and Marjaana Rakai discuss the fundamentals of nutrition, emphasizing the importance of macronutrients and micronutrients, and the detrimental effects of sugar and processed foods. The conversation also covers the role of good fats, proteins, and key micronutrients like B vitamins and iron, particularly in relation to endurance athletes. Additionally, they discuss innovative recovery methods like floating therapy and the mental aspect of recovery, including yoga and breathwork.Good to Go by Christie AschwandenPaul Warloski...2024-01-1840 minThe Athlete's CompassSleep's Role in Athletic Recovery: Strategies for Restful NightsIn this episode of 'The Athletes Compass' (part 2 of 3 on recovery), hosts Paul Warloski, Marjaana Rakai, and Dr. Paul Laursen delve into the critical role of sleep in recovery for athletes. The episode kicks off with a discussion on how sleep affects various aspects of recovery, such as memory consolidation, hormonal regulation, and tissue repair. Marjaana Rakai shares her personal experiences, highlighting the challenges of sleep deprivation and its impact on mental health. The episode also offers practical advice on improving sleep quality, the importance of consistent sleep routines, and the role of technology in monitoring sleep. Finally, the...2024-01-1139 min
Cosmic WombsEP 18 - Rebirthing the Lemurian Temple Frequency with RakaielIn Episode 18 I am interviewing my Lemurian Mentor Rakai’el Webb 🧜♀️Rakai’el is an internationally known Lemurian Priestess🔱, Astrologer, Sound Alchemist, and Founder of The Lemurian School of Remembering. With modalities such as astrology, sound healing, and past life remembrance of their innate wisdom and gifts. Some of the topics we shared in this interview are:🧜♀️ Rakaiel’s spiritual awakening story🧜♀️ Remembering past lives 🧜♀️ Following the flow of spirit in Maui 🧜♀️The awakening of her sound healing gifts 🧜♀️ The Times of Atlantis & Lemuria🧜♀...2023-05-291h 02
Women's Moon Wisdom#37: Astrology, Devotion, and Living in Alignment with the Stars with Rakai'el WebbIn this episode of The Women's Moon Wisdom Podcast, I am thrilled to share this conversation with my sound healing teacher and mentor, Rakai'el Webb.
We talk about living in devotion and being of service to the greater good. Rakai'el shares knowledge of how weaving astrology into our lives can help guide us to make more mindful decision and bring more potency into our lived experience.
Resources:
You can find more about Rakai'el Webb and her offerings below
www.rakaiel.com
Instagram: www.instagram.com/rakaiel
Youtube: www.youtube.com/@Rakai...2023-02-121h 04
The Lifted Podcast#89: Rakai’el Webb - Lemuria & Atlantis, Tea Ceremonies, The Wisdom Of WaterRakai'el Webb is an internationally known Sound Healer, Lemurian Priestess, Astrologer, Business Coach, and Certified Heart Math Mentor. She also holds a Masters in Traditional Chinese Medicine. Rakai'el is passionate about empowering her community to remember their Past Lives, and utilize this wisdom to create innovative solutions during this potent time of transformation and healing on our planet. Her work with creatives & entrepreneurs empowers them to find the clarity and courage to share their gifts in a way that is both authentic and profitable. She has a special gift for seeing the latent potential in her students & clients and...2022-04-2754 min
Natalia BensonRemembering Atlantis & Lemuria w/ Rakai'el WebbRakai'el Webb is a Lemurian Priestess, Sound Alchemist, Astrologer, and Teacher. In this mesmerizing conversation, Natalia and Rakai'el discuss all things Lemuria, Atlantis, spiritual expansion, and becoming your own spiritual authority figure. WE EXPLORE:Rakai'el's spiritual journey, vision quest, and healing experienceFollowing our spirit guidesHow to know if you are connected to LemuriaConnecting deeply to mother EarthDifferences between Atlantis and LemuriaStepping into your spiritual knowingDNA memory codesHow to cultivate a connection to your inner remembrance and wisdomFollow Rakai'el: @iamrakaielRakai'el's Website: rakaiel.comEnter the Sound Temple: Sound Temple Membership2022-01-231h 02
Beyond The ChrysalisS01E18 - On the Hero's Journey, the Magic of Sound Frequencies & Cultivating Curiosity with Priestess Rakai'el WebbRakai’el Webb is a Sound Alchemist, Astrologer, Online Course Creator, and founder of the Lemurian School of Remembering. She empowers people by offering playful yet transformational online experiences through astrology, sound healing, and past life remembrance of their innate wisdom and gifts. She works with entrepreneurs and creatives who long to find the clarity and courage to share their gifts in a way that is both authentic and profitable. In today's episode Rakai'el and I dive into the Hero's Journey and how we can each navigate our own unique path by cultivating curiosity, following the...2021-10-231h 00
BAAANG! Basketball IndonesiaS1 09 : Free Agency Recapgw ngerecap free agent2 yang pindah team dan juga ngestay ama team sebelumnya2021-08-1115 min
BAAANG! Basketball IndonesiaS1 08 : Westbrook and DraftGw ngecover Draft summary 1st round dan juga tentang Trade Russell Westbrook ke Lakers2021-07-3014 min
BAAANG! Basketball IndonesiaS1 07 : This Week Trade and RumorFrom Valanciunas to Simmons, kita ngomongin rumor2 dan trade yang terjadi minggu ini2021-07-2912 min
BAAANG! Basketball IndonesiaS1 06 : Bucks Wins It AllThe Bucks did it, they win the finals. Giannis finals MVP, congrats, he deserved it2021-07-2113 minBAAANG! Basketball IndonesiaS1 05 : Bucks 3 Headed MonsterBucks big 3 total of 88 points, Booker lagi2 40 point game, Jrue Holiday clutch steal2021-07-1812 min
BAAANG! Basketball IndonesiaS1 04: Suns Collapsed In The 4thGw ngerecap game 4 NBA Finals, Middleton dan Giannis menjadi co-star yang diharapkan, dan Booker memecahkan rekor2021-07-1509 min
BAAANG! Basketball IndonesiaS1 03 : Giannis carry the BucksGiannis bermain sangat bagus di game 3 NBA Finals dengan box score 41/13/6, dan game ini dia back-to-back 40+ point game, sebagai tim Suns shooting buruk dengan 9/31 dari 3pt dan hanya 69% dari free throw2021-07-1213 min
BAAANG! Basketball IndonesiaS1 02: Middleton.... come onGw ngulas game 2 NBA Finals, dan Giannis main luar biasa, tapi sayang supporting castnya gabisa stepped up buat ngebantu dan berujung Giannis ngecarry sendiriNext 2 games in Milwaukee, good luck2021-07-0912 min
BAAANG! Basketball IndonesiaS1 01: CP Saves The DayKali ini gw bakal ngulas seputar game 1 NBA Finals kemaren, sebuah pertandingan menarik diisi performance dari CP3, Ayton, Giannis, dan Booker. Gw juga ngulas seputar logo yang baru dikeluarin NBA buat ultahnya yang ke 75, juga kabar soal Lonzo yang katanya ngubah shooting motion2021-07-0810 min
BAAANG! Basketball IndonesiaIntroWelcome to BAAANG! Basketball podcast, ini intronya2021-07-0701 min
The Frequency Shifters ShowEp13 - Inviting the Unseen with Lemurian Priestess Rakai'El WebbEp13 - Inviting the Unseen with Lemurian Priestess Rakai'El Webb
Join Corene Summers, founder of Artisan Farmacy and Reiki Master, and her cohost Alex Terranova, founder of DreamMason and Author of Fictional Authenticity, as they sit down with Rakai'El Webb.
Rakai’el Webb is an internationally known Lemurian Priestess, Astrologer, Online Course Creator, Sound Healer, and Founder of the Lemurian School of Remembering. She is passionate about empowering her students to remember their Past Lives, and utilize this wisdom to create innovative solutions during this potent time of transformation and healing on our planet. Her work with creatives & entrepreneurs empowers them t...2021-06-0655 min
Divine Feminine Ascension with Celeste Gluz39. Lemuria Series w/Special Guest Rakai'el Webb 4/4Today we have Rakai'el Webb, Lemurian Priestess, Sound Healer, and Founder of the Lemurian School of Remembering. We speak on all thing Lemuria and how this Wisdom still lives today, in the stars, in our waters, in our foods, and in all we do. Tune in to receive her Codes and start Remembering for yourself. Learn more about Rakai'el 2021-06-031h 16