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The Endurance Lab: Daily Summaries Delivered
by Jusman So
The Endurance Lab Podcast is a long-form conversation series exploring training, nutrition, performance, recovery, and endurance sport through the lens of long-term health and longevity. Designed for midlife runners and endurance athletes who care about improving performance without sacrificing long-term well-being, each episode features thoughtful, evidence-based conversations with experts across endurance sport, including researchers, coaches, and specialists in specific areas of performance, alongside midlife athletes who’ve achieved meaningful performance breakthroughs later in life.
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- 3 days ago1h 38m
Run Elite Coach: Brutal Advice for A Sub-3 Hour Marathon After 40
How do you run a faster marathon after 40? Whether your goal is to break 4 hours, run a sub-3:30 marathon, qualify for Boston, or eventually run a sub-3 hour marathon, Andrew Snow argues that the answer may have far less to do with adding harder workouts—and far more to do with building the foundation required to support them.Andrew Snow is a running coach and author of Run Elite, a book that takes training principles used by elite runners and translates them for recreational athletes. In this conversation, we explore how runners in their 40s, 50s and beyond can apply those principles to marathon training while dealing with limited training time, recovery capacity, work, family and the realities of getting older.We break down Andrew’s base → support → specific approach to marathon training, why he prioritizes training frequency and mileage before harder workouts, how much running you may actually need to reach your marathon potential, the role of strides and hill sprints, marathon-pace training, long runs, nutrition, recovery and race specificity.Andrew also explains why a runner trying to go from a 4-hour marathon toward sub-3 may need to think in terms of years rather than another 12- or 16-week marathon training plan—and why building a much bigger aerobic foundation could ultimately be the key to running your fastest marathon.If you’re trying to figure out how to run a faster marathon, how to break 4 hours, how to run a sub-3:30 marathon, how to run a sub-3 marathon, or how to keep improving as a masters runner, this conversation offers a very different way of thinking about long-term marathon performance.➡️ Join The Endurance Lab Inner Circle on Telegram👉 https://t.me/TheEnduranceLabInnerCircle🔥 FIND YOUR TRUE ZONE 2 WITH TYMEWEARTymewear Vita Pro measures your breathing in real time to identify your individual physiological thresholds and help you train at the intensity you actually intend to train at.➡️ Endurance Lab listeners SAVE $100 OFF the Tymewear Pro Training membership Code: E-LABTW26👉 https://www.tymewear.com/E-LABTW26➡️ Listen to my conversation with TimeWear founder Anar Larson: 👉 https://open.spotify.com/episode/5sz25EZjGUHoGSaA38nHwM📘 Andrew Snow’s book — Run Elite: 👉 https://www.runelitebook.com/🏃 Work with Andrew / Run Elite Coaching:👉 https://www.andrewsnowcoaching.comCHAPTERS00:00 Can you still make a huge marathon breakthrough after 40?00:30 Why runners plateau — and how to start improving again05:34 Should you increase mileage or change your training first?13:08 How much mileage can a runner actually tolerate?19:18 Autophagy, fasting and recovery for runners25:20 The best fueling strategy for endurance performance29:44 Nutrition fundamentals for runners37:28 The missing ingredient: marathon-specific training40:00 Inner Circle: The highest-ROI workout for time-crunched runners44:50 Andrew’s Base → Support → Specific training model57:55 How much marathon-pace training should you actually do?1:22:49 Putting it all together: building your marathon training plan#MarathonTraining #RunningAfter40 #Marathon #MastersRunning #Running #Sub3Marathon #BostonMarathon #EnduranceTraining #RunFaster
- 1 weeks ago1h 14m
HRV Scientist: The NEW HRV Metric That Could Help Runners Over 40 Keep Improving
In this episode of The Endurance Lab, I sit down with Dr. Greg Grosicki, Staff Research Scientist at WHOOP, to explore the science of HRV and HRV-CV and, more importantly, how runners can actually use these metrics to make smarter training decisions.We break down why higher HRV is generally better while lower HRV-CV is generally better, why your seven-day HRV trend can tell you something very different from today's reading, and what different combinations of HRV and HRV-CV may reveal about recovery, adaptation and accumulated training stress.We also get practical. What should you do when today's HRV is suppressed but you feel great? When should HRV actually cause you to change a planned interval workout? What happens to HRV-CV during a hard training block or taper? And can these metrics help runners recognize when they're adapting well versus drifting toward excessive fatigue?For runners over 40, we also explore an especially interesting question: how do HRV and autonomic stability change as we age? Greg discusses research showing age- and sex-related differences in HRV-CV, what may happen after around age 40, and whether exercise and fitness could help attenuate some of the age-related decline in HRV.In this episode, we cover: what HRV-CV actually measures; HRV vs HRV-CV; why HRV should be compared to your own baseline; whether wearable HRV measurements can be trusted; heat stress and HRV; daily HRV vs seven-day trends; four HRV/HRV-CV training scenarios; when to train hard versus back off; HRV-CV as a marker of adaptation; what happens during overload and tapering; HRV recovery and resilience; how HRV-CV changes with age; autonomic aging; and how Zone 2 and high-intensity training affect HRV.➡️ Join The Endurance Lab Inner Circle on Telegram👉 https://t.me/TheEnduranceLabInnerCircle🔥 FIND YOUR TRUE ZONE 2 WITH TYMEWEARTymewear Vita Pro measures your breathing in real time to identify your individual physiological thresholds and help you train at the intensity you actually intend to train at.➡️ Endurance Lab listeners SAVE $100 OFF the Tymewear Pro Training membership Code: E-LABTW26👉 https://www.tymewear.com/E-LABTW26➡️ Listen to my conversation with TimeWear founder Anar Larson: 👉 https://open.spotify.com/episode/5sz25EZjGUHoGSaA38nHwM➡️ Previous Endurance Lab HRV episode with Dr. Marco Altini👉 https://youtu.be/D6ZPuaMaEgs➡️ HRV-CV research discussed in the episode:Grosicki et al. — “Heart rate variability coefficient of variation during sleep as a digital biomarker that reflects behavior and varies by age and sex”👉 https://pubmed.ncbi.nlm.nih.gov/41309064/Chapters00:00 Higher HRV vs lower HRV-CV00:30 Using HRV to guide running training02:21 What is HRV-CV?08:57 The science behind HRV-CV12:03 How new is HRV-CV?13:48 Dr. Greg Grosicki’s journey to WHOOP19:31 What is WHOOP?20:43 Sleep, recovery and strain27:42 How WHOOP uses recovery data31:04 Inner Circle: Can you trust HRV from sports watches?35:15 How heat stress affects HRV37:06 Daily HRV vs 7-day HRV vs HRV-CV39:59 Two runners with the same HRV — but very different recovery44:09 Four HRV + HRV-CV training scenarios47:47 The HRV-CV warning sign49:55 How to use HRV to decide whether to train hard53:28 When good HRV can still be misleading54:14 Is HRV-CV a measure of adaptation?55:16 Why low HRV-CV isn't always good57:19 What happens to HRV-CV during hard training?58:25 How high is too high for HRV-CV?1:00:49 What should happen to HRV-CV during a taper?1:01:30 HRV recovery and resilience1:03:30 What happens to HRV-CV as we age?1:05:44 Autonomic aging and HRV1:08:03 How training can improve HRV and HRV-CV
- 2 weeks ago1h 15m
Fat Adapted Athlete: From PREDIABETES to PEAK Performance at 50
Can you become a fat-adapted endurance athlete while still using carbohydrates to race fast?In this episode, I sit down with Sami Inkinen, endurance athlete, age-group triathlon world champion and co-founder and CEO of Virta Health, to explore how he went from discovering he had prediabetes despite being extremely lean and fit to dramatically increasing his fat oxidation and, at age 50, producing some of the best endurance performances of his life.Sami explains how changing his nutrition increased his measured maximum fat oxidation from roughly 200 to 800 calories per hour, why he describes becoming highly fat-adapted as becoming “bonk proof,” and how he combines a low-carbohydrate lifestyle with strategic carbohydrate intake during hard training and racing.We go deep into fat adaptation, metabolic health, low-carb and ketogenic diets for endurance athletes, carbohydrate periodization, fat oxidation, training after 40 and 50, prediabetes in athletes, recovery, longevity and endurance performance.Sami also breaks down his “live low, race high” approach: eating mostly real foods and minimizing carbohydrates outside training while deliberately using carbohydrates during demanding workouts and competition.Importantly, Sami repeatedly distinguishes his personal N=1 experience as an athlete from established scientific evidence and from his professional work at Virta Health. Low-carbohydrate and ketogenic approaches to endurance performance remain an actively debated area of sports nutrition research, and individual responses can vary.➡️ Join The Endurance Lab Inner Circle on Telegram👉 https://t.me/TheEnduranceLabInnerCircle🔥 FIND YOUR TRUE ZONE 2 WITH TYMEWEARTymewear Vita Pro measures your breathing in real time to identify your individual physiological thresholds and help you train at the intensity you actually intend to train at.➡️ Endurance Lab listeners SAVE $100 OFF the Tymewear Pro Training membership Code: E-LABTW26👉 https://www.tymewear.com/E-LABTW26➡️ Listen to my conversation with TimeWear founder Anar Larson: 👉 https://open.spotify.com/episode/5sz25EZjGUHoGSaA38nHwM➡️ Virta Health👉 https://www.virtahealth.com/TIMESTAMPS00:00 Can midlife athletes have metabolic health AND peak performance?01:22 How did an elite endurance athlete discover he was prediabetic?09:01 Why are endurance athletes developing prediabetes?16:29 What did Sami change after discovering he was prediabetic?22:01 How he increased fat oxidation from ~200 to ~800 calories/hour25:08 How low-carb does Sami actually go?37:47 What does Sami eat day to day?44:18 How does he use carbohydrates during hard training and racing?52:11 Is Sami really performing better at 50 than when he was younger?56:27 How has recovery changed with age?58:20 Why Sami founded Virta Health1:08:52 Sami’s training and nutrition framework for midlife endurance athletesABOUT THIS EPISODEThis conversation is for educational and informational purposes only and is not medical or individualized nutrition advice. Speak with an appropriately qualified healthcare professional before making significant dietary changes, particularly if you have diabetes, prediabetes, take glucose-lowering medication, or have another medical condition.
- 3 weeks ago1h 22m
Brain Performance Scientist: How Runners Over 40 Run Faster For Longer With Brain Training
Can training your brain help you run faster for longer after 40 — without actually getting fitter?Brain performance scientist Dr. Scott Frey joins The Endurance Lab to explain the science of Brain Endurance Training (BET) and why the brain may be one of the most overlooked determinants of endurance performance.We explore how the brain regulates perceived exertion, pacing and fatigue; how neuroplasticity could help aging athletes compensate for physiological decline; why mental fatigue can make an easy run feel hard; and what happens when cognitive training is combined with physical training.Scott also explains how he uses brain endurance training with elite and Olympic athletes, how much training is required, which cognitive tasks may work, and why mental tapering before a race could be one of the easiest performance gains available to runners.If you're a runner over 40 looking for ways to maintain performance as your physiology changes, this conversation offers a fascinating new perspective on what might be limiting you.Dr. Scott Frey is Professor Emeritus of Cognitive Neuroscience and founder of Cerebral Performance. With more than 30 years at the cutting edge of cognitive neuroscience research — and a lifetime in endurance sports — he works with athletes to apply neuroscience and psychology to performance, cognitive resilience and fatigue resistance.Scott has authored more than 100 peer-reviewed publications and books, with his research cited approximately 10,000 times. He has received more than $10 million in federal research funding and has consulted for organizations including the NIH and USA Triathlon. He is also an accomplished endurance athlete, competing in trail running, triathlon and cross-country skiing.➡️ Join The Endurance Lab Inner Circle on Telegram👉 https://t.me/TheEnduranceLabInnerCircle🔥 FIND YOUR TRUE ZONE 2 WITH TYMEWEARTymewear Vita Pro measures your breathing in real time to identify your individual physiological thresholds and help you train at the intensity you actually intend to train at.➡️ Endurance Lab listeners SAVE $100 OFF the Tymewear Pro Training membership Code: E-LABTW26👉 https://www.tymewear.com/E-LABTW26➡️ Listen to my conversation with TimeWear founder Anar Larson: 👉 https://open.spotify.com/episode/5sz25EZjGUHoGSaA38nHwM➡️ Scott Frey / Cerebral Performance:👉 https://cerebralperformance.com/Chapters:0:00 Can Brain Training Make You Faster?4:34 How the Brain Controls Performance10:08 Age, Experience and Endurance16:40 Scott’s Journey Into Brain Science23:22 What Is Brain Endurance Training?28:58 How Much Can Performance Improve?41:35 Mental Tapering Before Racing46:36 How to Start Brain Training1:01:27 Mental Fatigue and Running1:13:31 Exercise and the Aging Brain
- Sep 4, 202654 min
The Nutrition Mistake Secretly Destroying Performance In Runners Over 40
Many endurance athletes think getting leaner automatically means getting faster. But for masters runners, cyclists, and endurance athletes, there is a hidden problem that can quietly destroy performance: underfueling and low energy availability.In this episode of The Endurance Lab, I speak with Rebecca McConville, MS, RD, LD, CSSD, CEDRD, a sports dietitian specializing in endurance nutrition, Relative Energy Deficiency in Sport (RED-S), athlete fueling, and eating disorder recovery.Rebecca explains why RED-S is not just a problem affecting young female athletes, why masters athletes are often overlooked, and how trying to lose weight while increasing training volume can leave athletes stuck in a cycle of poor recovery, declining performance, and increased injury risk.Rebecca shares her own experience as a masters athlete, mother, and endurance enthusiast, explaining why so many recreational athletes fall into the trap of trying to do more training while eating less.Rebecca McConville works with athletes ranging from recreational endurance athletes to elite competitors, helping them understand the connection between nutrition, performance, health, and long-term athletic development.➡️ Join The Endurance Lab Inner Circle on Telegram👉 https://t.me/TheEnduranceLabInnerCircle🔥 FIND YOUR TRUE ZONE 2 WITH TYMEWEARTymewear Vita Pro measures your breathing in real time to identify your individual physiological thresholds and help you train at the intensity you actually intend to train at.➡️ Endurance Lab listeners SAVE $100 OFF the Tymewear Pro Training membership Code: E-LABTW26👉 https://www.tymewear.com/E-LABTW26➡️ Listen to my conversation with TimeWear founder Anar Larson: 👉 https://youtu.be/tNybWS7uae0➡️ Rebecca’s Website:👉 https://beccamcconville.com➡️ Rebecca’s book: Finding Your Sweet Spot: How to Avoid RED-S and Fuel Your Athletic Performance👉 https://www.amazon.com/dp/1091089051?lv=shuf&channelId=500&plpRedirect=mhFallbackChapters00:00 The hidden problem affecting masters athletes02:30 What is low energy availability and RED-S?04:54 Why calories are not the whole story06:44 Are older athletes at risk of RED-S?08:26 How athletes accidentally fall into underfueling11:10 The long-term health consequences of chronic underfueling13:11 Why aging can hide RED-S symptoms14:20 Early warning signs you should not ignore17:35 Digestion, sleep, immunity and RED-S symptoms18:49 Can HRV and resting heart rate reveal underfueling?20:46 Can you have low energy availability without symptoms?21:52 Is fasted training actually beneficial?23:28 Fat oxidation vs endurance performance26:58 Keto diets, carbohydrates and RED-S risk31:33 Losing body fat without destroying performance35:03 How much energy do endurance athletes actually need?36:27 How to recover from RED-S39:07 Why carbohydrates matter during recovery40:30 How long does RED-S recovery take?44:37 Can you keep training while recovering from RED-S?47:44 Finding help and working with RED-S specialists50:41 The biggest nutrition mistake masters athletes make51:35 The one nutrition change athletes should make today52:24 What does endurance mean to Rebecca McConville?
- Aug 28, 20261h 25m
The Fastest Way to Become a Fat Adapted Runner After 40 (According to Science)
Can you become a highly fat-adapted runner without going fully keto — and without sacrificing your ability to use carbohydrates when performance demands it?In this episode of The Endurance Lab, I sit down with exercise and nutritional physiology researcher Matt Carpenter to unpack the science of fat adaptation for endurance runners, including runners over 40.We explore what being “fat adapted” actually means, why fat adaptation is a spectrum rather than an on/off switch, and whether a ketogenic or low-carbohydrate diet is really necessary to increase fat oxidation.Matt explains how endurance training, mitochondrial capacity, carbohydrate availability and diet interact to determine how much fat you can oxidize during exercise. We also discuss how quickly fat oxidation can change, why becoming better at burning fat doesn’t automatically improve performance, and how going too far with carbohydrate restriction could reduce your metabolic flexibility and ability to perform at higher intensities.Most importantly, we get practical. Matt explains how recreational runners training around 5–7 hours per week can use carbohydrate periodization, low-carbohydrate meals and selected fasted training sessions to improve fat oxidation — while strategically using carbohydrates around hard training and racing.We also dive into Matt’s research on keto-adapted athletes and carbohydrate supplementation, including why strategically introducing carbohydrate around exercise may improve performance without necessarily undoing the adaptations developed through a low-carbohydrate diet.If you’re interested in becoming a more fat-adapted runner, ketogenic diets for endurance athletes, metabolic flexibility, fasted training, carbohydrate periodization, fat oxidation, endurance nutrition or how to fuel your running after 40, this conversation brings the science together without taking a dogmatic “high-carb vs keto” position.➡️ Join The Endurance Lab Inner Circle on Telegram👉 https://t.me/TheEnduranceLabInnerCircle🔥 FIND YOUR TRUE ZONE 2 WITH TYMEWEAR Tymewear Vita Pro measures your breathing in real time to identify your individual physiological thresholds and help you train at the intensity you actually intend to train at.➡️ Endurance Lab listeners SAVE $100 OFF the Tymewear Pro Training membership Code: E-LABTW26👉 https://www.tymewear.com/E-LABTW26➡️ Listen to my conversation with TimeWear founder Anar Larson: 👉 https://open.spotify.com/episode/5sz25EZjGUHoGSaA38nHwMCHAPTERS0:00 How to Become Fat Adapted1:23 Do You Need Keto?4:21 What Fat Adaptation Means5:52 Mitochondria and Fat Oxidation7:57 Fat Adaptation Is a Spectrum10:18 Do You Need Ketosis?15:31 Strategic Carbohydrate Use20:17 Do Carbs Undo Fat Adaptation?23:56 Long-Term Keto Adaptation30:59 Fueling Long Runs on Keto35:39 How Quickly Can You Adapt?40:01 Diet vs Endurance Training42:36 Fat Adaptation on 5–6 Hours45:04 Metabolic Flexibility49:11 Maximizing Fat AND Carbs54:58 Train Low, Race High57:17 Matt’s Carbohydrate Study1:00:20 When to Use Carbohydrates1:07:10 Keto vs High Carb: Who Wins?1:12:29 Does Fasted Training Work?1:16:19 Practical Fat-Adaptation Strategy1:18:36 Why a Hybrid Approach Works1:23:31 What Endurance Means to MattLINKS & RESEARCHMatt Carpenter — University of Northampton:https://www.northampton.ac.uk/directories/people/matt-carpenter/Matt Carpenter — Research Profile / Publications:https://pure.northampton.ac.uk/en/persons/matt-carpenter/Matt Carpenter — Instagram@mattendurancescientistCarpenter, Brouner & Spendiff (2024) — Carbohydrate Supplementation Improves Ultra-Endurance Performance in a Keto-Adapted Individual:https://hrcak.srce.hr/ojs/index.php/kinesiology/article/view/27167Volek et al. (2016) — Metabolic Characteristics of Keto-Adapted Ultra-Endurance Runners:https://pubmed.ncbi.nlm.nih.gov/26892521/
- Aug 22, 202634 min
From 100kg to Running a 100-Mile World Record
➡️ Join The Endurance Lab Inner Circle on Telegram👉 https://t.me/TheEnduranceLabInnerCircleAleksandr Sorokin went from weighing around 100 kilograms, smoking, drinking alcohol, and living an unhealthy lifestyle to becoming one of the greatest ultrarunners in the world.In this episode of The Endurance Lab, Aleksandr shares how he transformed his life, lost the weight, discovered ultrarunning, and eventually broke multiple world records in his 40s.His achievements include:🏃 100 km world record — 6:05:35🏃 100 mile world record — 10:51:39🏃 6-hour world record — 98.496 km🏃 12-hour world record — 177.410 km🏃 24-hour world record — 319.614 kmHe became the first runner to break the 11-hour barrier for 100 miles, and during that same race he also set the 12-hour world record.What makes Alexander’s story even more remarkable is that he did not begin running seriously until around age 32. Before that, after finishing his earlier sporting career in kayaking, he says his lifestyle became unhealthy — alcohol, cigarettes, poor food choices, and his body weight climbed to around 100 kg.Running initially started as a way to lose weight. Then he discovered ultra-running. A few years later, he was winning major races. By his early 40s, he was breaking world records.Alexander explains how his training evolved from roughly 60–80 km per week to peak weeks around 250–300 km, why long runs of 30–50 km became the foundation of his training, how he uses interval sessions to maintain speed as he gets older, and why recovery has become increasingly important in his mid-40s.We also discuss what runners over 40 can learn from his progression, why starting later does not necessarily mean your best running years are behind you, and how consistency, training variety, mileage and simply loving the process have shaped his career.For masters runners, recreational runners, marathoners and ultrarunners, Alexander’s journey is a powerful example of how dramatically running performance can change even when you start later in life.➡️ Save $100 on Tymewear Pro Training MembershipCode: E-LABTW26👉 https://www.tymewear.com/E-LABTW26➡️ Listen to my conversation with TimeWear founder Anar Larson:👉 https://open.spotify.com/episode/5sz25EZjGUHoGSaA38nHwM00:00 From 100 kg to running1:35 Alexander’s world records2:50 His life before running5:43 From weight loss to world records7:18 Did he ever expect to become elite?10:01 Strength training and cross-training11:03 Starting running in his 30s12:52 Can runners still improve after 40?16:54 How his training volume evolved20:56 How his speed training changed with age24:16 Mileage vs structured training25:29 When he reached his peak28:46 How runners over 40 can still improve29:39 What recreational runners can learn from him31:21 Heart rate vs pace33:08 What to do when your best years feel behind you
- Aug 21, 20261h 11m
Lactate Gels: Does It Really Help Runners Perform Better?
➡️ Join The Endurance Lab Inner Circle on Telegram👉 https://t.me/TheEnduranceLabInnerCircleIn this episode, I sit down with Dr. Aitor Viribay, co-founder of FLF (From Lab to Field), to discuss the science behind exogenous lactate—why elite cycling teams are suddenly interested in it, how it compares with carbohydrates and ketones, and whether drinking lactate could become the next major breakthrough in endurance fueling.We discuss:• Why lactate is no longer considered the "bad guy"• How exogenous lactate works inside the body• Whether lactate is actually a preferred fuel over glucose• How it compares with ketones• Whether it could improve endurance performance• Possible effects on the brain, recovery and fatigue• Why the science is still in its early stages• What athletes should realistically expect todayIf you've been hearing rumours about pro cycling teams using lactate during races, this episode explains the science directly from one of the researchers developing the technology.➡️ Save $100 on Tymewear Pro Training MembershipCode: E-LABTW26👉 https://www.tymewear.com/E-LABTW26➡️ Listen to my conversation with TimeWear founder Anar Larson: 👉 https://open.spotify.com/episode/5sz25EZjGUHoGSaA38nHwM🏃 5K, 10K, Half & Full Marathon Training Plans👉 https://theendurancelab.run/training-plans🎓 Exclusive Discounts & Resources👉 https://theendurancelab.run/exclusive-discountsExolactateLearn more about Exolactate and FLF: https://flf.shopResearch website: https://exolactate.com00:00 Why lactate may be the body's preferred fuel01:00 Why elite athletes are suddenly interested in exogenous lactate05:11 Is lactate where ketones were a few years ago?08:08 How Aitor became interested in lactate research10:17 How carbohydrates become lactate12:14 Which organs actually use lactate?14:12 Why lactate gets "VIP treatment" in the body20:40 Is lactate a by-product of carbohydrate oxidation?22:05 Where lactate fits among carbohydrates, fat and ketones25:20 What happens after you drink exogenous lactate?29:43 Is exogenous lactate different from natural lactate?31:16 What's actually inside Exolactate?38:04 Is exogenous lactate safe?40:37 Does exogenous lactate bypass the cost of producing lactate?42:26 Lactate, buffering and fatigue45:40 Can lactate break through the carbohydrate ceiling?47:25 Does lactate make carbohydrates work better?49:51 Will lactate replace carbohydrates?50:36 Lactate vs ketones52:25 Training vs racing with exogenous lactate55:07 Which athletes benefit the most?57:38 Could lactate reduce central fatigue?58:25 Recovery benefits59:41 Why creating an exogenous lactate gel was so difficult1:05:00 How much lactate do athletes actually need?1:08:42 The biggest takeaway about exogenous lactate1:09:33 What endurance means to Aitor
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About The Endurance Lab
The Endurance Lab Podcast is a long-form conversation series exploring training, nutrition, performance, recovery, and endurance sport through the lens of long-term health and longevity. Designed for midlife runners and endurance athletes who care about improving performance without sacrificing long-term well-being, each episode features thoughtful, evidence-based conversations with experts across endurance sport, including researchers, coaches, and specialists in specific areas of performance, alongside midlife athletes who’ve achieved meaningful performance breakthroughs later in life.
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