The Athlete's Compass
Your guide to endurance training, nutrition, and recovery.
Athletica
Show overview
The Athlete's Compass has been publishing since 2023, and across the 3 years since has built a catalogue of 142 episodes. That works out to roughly 95 hours of audio in total. Releases follow a weekly cadence.
Episodes typically run thirty-five to sixty minutes — most land between 35 min and 44 min — and the run-time is fairly consistent across the catalogue. None of the episodes are flagged explicit by the publisher. It is catalogued as a EN-language Health & Fitness show.
The show is actively publishing — the most recent episode landed 3 days ago, with 34 episodes already out so far this year. The busiest year was 2024, with 52 episodes published. Published by Athletica.
From the publisher
The Athlete’s Compass Podcast is your compass for navigating endurance training and health. In this show, we explore the cardinal directions of training, nutrition, recovery, and mindset, delving into the dynamic relationship that drives athletic success. Athletes are more than numbers; they're individuals with unique lifestyles and mindset challenges. Coaches who understand these personal nuances play a vital role in their athletes' journey. While training details and data are important, tools like Athletica provide a solution to streamline the technicalities, allowing coaches to focus on the human connection which makes the human coaches the best they can be. Each week, renowned sports scientist and researcher Paul Laursen will be our teacher and guide as we break down training principles so you can understand how best to train for your sport! We take a no-bullshit and practical approach to support age-groupers, masters, and everyday cyclists, runners, and triathletes like you as you find your direction as an athlete. The hosts are Paul Laursen, sports scientist and founder of the Athletica.ai training platform, Marjana Rakai, coach, sports scientist, and triathlete, and Paul Warloski, coach and cyclist.
Latest Episodes
View all 142 episodesHow to Find Your Zone 2 Without a Lab Test
Do Hills and Sprints Cancel Your Zone 2 Benefits?
When to Perform High-Intensity Intervals
How Much HIIT Do You Actually Need?
Supplements That Actually Work for Endurance Athletes with Dr Jose Antonio
Why You Get Sore 48 Hours After Exercise and How to Fix It
Why 50% of Girls Quit Sport (and How to Stop It)
Heat Training for Female Athletes: How to Adapt and Perform
How Sleep Timing Impacts Recovery, HRV, and Endurance Performance
System Engagement Explained: How Much Is Left in the Tank?
Can You Be a Mom, Work Full-Time, and Train for an Ironman? with Dr. Iris Nafshi
A Stoic Philosopher's Guide to Endurance Training with Dr William Irvine
Power & Pace Profiles: What Every Endurance Athlete Should Know
How to Train With Limited Time
The Best Recovery Tools for Everyday Endurance Athletes
Carbs for Endurance: How Much Do You Actually Need?
Athlete Burnout: Warning Signs, Recovery, and How to Find Joy Again
How to Train for Endurance After 50 with Dr. Reaburn
The Science of Aerobic Efficiency And How to Train It
Ep 123Menopause & Performance: What You Need to Know with Dr. Rebecca Robinson |
In this episode of The Athletes Compass, Dr. Rebecca Robinson breaks down one of the most overlooked areas in endurance sports: women’s health across the lifespan, with a focus on perimenopause and menopause. Drawing from her experience as both a sports medicine physician and competitive marathoner, she explains how hormonal changes impact performance, recovery, and overall health—and why decline is not inevitable. The conversation covers fertility myths, training adaptations, nutrition strategies, strength training, and the importance of listening to your body. Ultimately, this episode reframes aging as an opportunity to evolve your training, not limit it.Key TakeawaysPerformance decline is not fixed—many women are peaking into their 40s and beyond.Overtraining and low energy availability can temporarily affect fertility, but long-term damage is unlikely.Estrogen plays a major role in bone health, cardiovascular protection, and recovery.Strength training becomes essential for maintaining muscle, bone density, and balance.Recovery, sleep, and fueling (especially carbs + protein) are more important than ever.Fasted training may increase stress and is generally not recommended for women.Hormone Replacement Therapy (HRT) should be individualized—not a blanket solution.Symptoms like fatigue, brain fog, and poor sleep can mimic overtraining.Listening to your body is the most powerful coaching and training tool.Enjoyment and community are critical for long-term athletic success.Dr. Rebecca RobinsonPaul Warloski - Simple Endurance CoachingMarjaana Rakai | Nordic Performance Lab