Uphill Athlete Podcast

Fat Oxidation, Fasted Training, and Low-Carb, High-Fat Diets Nov 12, 2024

In this episode, host Alyssa Clark and RD Alyssa Leib discuss the role of fat oxidation, fasted training, and Low Carb High Fat (LCHF) diets in endurance training. They explain that fat oxidation, or the body’s use of fat as fuel, is crucial for ultra-endurance athletes. But, aerobic training will improve fat oxidation rather than strict low-carb diets or fasting. They also dive in to how fasted training has negative effects on performance, health, and training quality. Uphill Athlete’s updated stance emphasizes that the risks of fasted training, such as low energy availability, outweigh its benefits. They also discuss how LCHF diets, do not have evidence to support claims of improved endurance. Studies show limited performance gains and potential health risks, especially in high-altitude environments. Alyssa and Alyssa note that athletes should focus on balanced, fueling, especially with carbohydrates, and prioritize consistent training over restrictive dietary approaches.

If you'd like to read more, check out our three articles linked below:

https://uphillathlete.com/nutrition/fat-adaptation/

https://uphillathlete.com/nutrition/the-impact-of-fasted-training-on-performance/

https://uphillathlete.com/nutrition/high-fat-low-carb-diet-ultra-endurance-performance/

Please visit uphillathlete.com to learn more about our nutrition coaching options or write to us at coach@uphillathlete.com

Voice of the Mountains: My Ice Axe May Be Your Paintbrush with guest Jimmy Chin Nov 05, 2024

Most of us will never reach the pinnacle of our most passionate pursuit, no matter how driven we are. Our guest today has, through dedication, creativity and ingenuity, reached the pinnacle of three of his passions.

Beginning with a unique journey to discover climbing and skiing, then the discovery of an interest in photography, which finally led to becoming a premiere feature and documentary filmmaker, Jimmy Chin has forged his path with resilience, empathy, and a desire to tell important stories.

Jimmy’s accolades and accomplishments speak volumes about a climber and artist who has pushed boundaries and silenced doubters. But it has always been the manner with which Jimmy has achieved that is most impressive. Steve and Jimmy discuss the evolution of his career and the catalyst for picking up a camera in the pursuit of climbing. They dive into the moral qualms Jimmy had shooting Free Solo and how and why he decided to create the award-winning documentary. Tune in for a conversation between two legends of the sport.

Check out the companion essay and more information on Voice of the Mountains here:

https://uphillathlete.com/voiceofthemountains/

Coaching 101 Oct 29, 2024

In the latest episode of the Uphill Athlete podcast, Chantelle and Alyssa break down the ins and outs of coaching. They discuss how and why you might need a coach, what to expect, how to get the most out of your experience and much more. They talk about why coaching is the best way to learn about yourself and prepare in the most specific way for your objective. It also helps ensure your training load is tailored to you for not only best performance but injury prevention, overall health, and well-being. Learn more about why coaching might be right for you and how Uphill can best set you up for success.

Write to us at: coach@uphillathlete.com or visit us at uphillathlete.com to learn more.

Uphill Athlete Book Club: Cory Richards, The Color of Everything Oct 15, 2024

Cory Richards returns to the Uphill Athlete podcast for an in-depth conversation with Steve. The two discuss Cory’s book, The Color of Everything currently available by book or audiobook. The memoir delves into Cory's life from childhood to his career as a photographer, climber, mental health advocate among many other pieces of his identity. Steve and Cory discuss the book’s exploration of various psychological challenges like bipolar disorder, addiction, and narcissism and how they serve not only to highlight individual struggles but also to reflect on the universal nature of storytelling in shaping our identities. Tune in for a wonderful discussion on a powerful story.

Check out Cory's book on amazon and all other major platforms. Visit us at uphillathlete.com

Voice of the Mountains: Be Gentle with Failure with guest Sasha DiGiulian Oct 01, 2024

On the latest episode of Voice of the Mountains, Steve is joined by one of the most accomplished young climbers on the planet, Sasha DiGiulian. Sasha fell in love with the sport at her older brother's birthday party at a climbing gym when she was six years old. Within a year, she was competing and by the time she graduated from high school, she was red, pointing 5.14. She continued climbing while a student at Columbia University and rattled off several U.S. and Pan-American sport climbing championships, adding a world championship gold medal in the all around in 2011. Sasha has dozens of first free ascents around the world to her name and however impressive Sasha is on the rock, she may be even more impressive off of it. She's a filmmaker, an activist and an author. Like so many climbers, Sasha has firsthand knowledge of the sport's inherent dangers and tragedies, which she bravely shares. And like too many women in our sport, Sasha has had unfortunate firsthand experiences with some of the chauvinistic gatekeeping, which sadly is still prevalent in climbing as well as in our wider culture. Steve and Sasha explore Sasha’s unique role in the climbing world and the dualities she has discovered throughout her career.

If you'd like to learn more about Voice of the Mountains, check out the website: https://uphillathlete.com/voiceofthemountains/

Or visit us at uphillathlete.com

General Training Theory: Training Zones and How to Use Them Sep 12, 2024

In the latest Uphill Athlete episode, Alyssa and Chantelle discuss the most commonly asked questions from Uphill Athletes. The topic of their discussion revolves around training zones, what they are, how to use them, and how to set them up for your training. They break down the procedures of establishing aerobic and anaerobic thresholds and why you might need training zones. Lastly, they touch on Rate of Perceived Exertion and Aerobic Deficiency Syndrome in regards to the evolution of training principles and guidance. If you’ve ever wondered about training zones, this episode will answer all your questions.

Useful articles: https://uphillathlete.com/aerobic-training/aerobic-anaerobic-threshold-self-assessment/

https://uphillathlete.com/aerobic-training/heart-rate-drift/

Voice of the Mountains: What We Search For with guest Vince Anderson Sep 01, 2024

Steve welcomes long time climbing partner, extremely accomplished mountain athlete, IFMGA guide, Piolet d‘Or winner, owner of Skyward mountaineering, dad, and husband, Vince Anderson, to the podcast. They discuss their groundbreaking ascent of the Rupal face on Nanga Parbat in 2005 and work to find meaning and understanding of the origin of thoughts, feelings, and motivations in the mountains. They connect those findings back to established schools of thought and the experience they had on Nanga Parbat. With the framework of the climbs, Steve and Vince try to unpack the meaning of suffering and the undying belief in the meaning and importance of their actions. On the 19th anniversary of their landmark climb, these two legends of the sport share their wisdom and learnings from years of hard earned experience.

Check out more information on this episode at: https://uphillathlete.com/voiceofthemountains/

Uphill Athlete Book Club: Luis Benitez- Higher Ground Aug 26, 2024

On this episode of the Uphill Athlete podcast, book club edition, Steve dives into the minds of today's most inspiring authors and helps listeners to learn from the mountain world's most important thought leaders. In this book club episode, Steve welcomes Luis Benitez to the podcast to discuss his new book, Higher Ground. Luis is a mountain guide, government worker, executive leadership development expert, and professor among many other positions. Steve and Luis break down the impetus for Higher Ground and the main thesis of the book, the human potential within the mountain community at large. You can find out more about the book at www.highergroundbook.com.

If you would like to learn more about Uphill Athlete, please visit us at uphillathlete.com

Skyrunning with Lukas Mann Aug 12, 2024

The Uphill Athlete podcast returns with a special episode discussing the newest training plans release, the Uphill Athlete Skyrunning plan. Alyssa welcomes mountain athlete and influencer Lukas Mann to the podcast to discuss his experiences working with Alyssa as she developed the skyrunning plan around his training for the Minotaur Skyrace. The two discuss Lukas’ background in mountain sports and his transition to adding trail running as a staple to his mountain toolbox. They break down Lukas’ training cycle, the challenges and growth he felt using the plan, and his experience in the Minotaur Skyrace. Tune in to learn more about the background of building training plans and to hear about a fantastic mountain athlete challenging himself in a new discipline. You can check out the plan in the Uphill Athlete Training Peaks store and hit the link in the bio to learn more.

https://www.trainingpeaks.com/training-plans/running/trail/tp-488866/trail-running-skyrunning

Voice of the Mountains: Useless Beliefs with guest Cory Richards Aug 01, 2024

In the latest episode of Voice of the Mountains, Steve welcomes an icon of mountain sports and artistic genius. Cory Richards went from homeless kid to Nat Geo Adventurer of the Year. From depression and bi-polar diagnoses to one of the best spokesmen and advocates for mental health, particularly men’s mental health. Cory and Steve discuss difficult transitions, how certain beliefs, such as how a certain unhealthy relationship is good for them, become convictions. How they spent years living in the confines of those beliefs despite the seemingly obvious damage to themselves and others. So in this episode, they unpack what this looks and feels like and they hope others will recognize themselves in that and seek positive change. Cory and Steve step in to the difficult conversations and use vulnerability to lead an enlightening discussion between two mountain greats. Check out Cory’s new book, The Color of Everything or visit his website: https://www.coryrichards.com/

See more episodes and companion essays at: https://uphillathlete.com/voiceofthemountains/

Voice of the Mountains: Shift Your Understanding with guest Lydia Bradey Jul 01, 2024

On the third episode of Voice of the Mountains, Steve welcomes the pioneering climber Lydia Brady, who created a life of climbing through windows when the doors were slammed. She became the first female climber to summit Everest without oxygen in 1988 along with many first ascents worldwide. From big walls, to alpine climbs, Lydia has made her mark on the climbing world as a leader in her own climbing and a mountain guide. Unfortunately she faced tremendous doubt and scrutiny with her ascent and faced a ten year ban from climbing in the Himalaya. Steve and Lydia tackle the questions of whether the harder the journey, the greater the shift good journeys end with your understanding of yourself shifted? They also discuss how Lydia wishes to be remembered and what goals she has for her future. Tune in, sit down, and get ready to listen to both Lydia's humility and a lifetime of hard earned wisdom.

Visit the Voice of the Mountains website at: https://uphillathlete.com/voiceofthemountains/

Training for Altitude: Your Altitude Questions Answered Jun 24, 2024

The Uphill Athlete podcast is back to answer your questions on all things altitude. Director of Coaching, Chantelle Robitaille and host Alyssa answer a range of questions from altitude and Vertical Kilometer races, coming from sea level to race at altitude, and the benefits and challenges of using a hypoxic tent vs mask. They also touch on the effects of altitude on men vs women as well as considerations aging athletes should take when planning for altitude adventures. The two wrap up the conversation with a discussion on the need for individualized planning when it comes to balancing normal training and acclimatization protocols and the direction Uphill Athlete is headed in supporting athletes for their altitude training needs.

Check out more information here: https://uphillathlete.com/mountaineering-training/

Or write to us at coach@uphillathlete.com

Training for Altitude: Performance at Altitude with Jerome Sullivan Jun 10, 2024

In the latest episode of the Uphill Athlete Podcast season on altitude, Alyssa welcomes IFMGA guide and Uphill Athlete coach, Jerome Sullivan, on to the podcast. Jerome has spent significant time climbing technical objectives in high to extreme altitudes and has found much success in being awarded a Piolets d’Or in 2016. Jerome and Alyssa discuss the risks and challenges of not only existing, but performing at high altitudes. They dive into the mental and physical preparations as well as the deep partnerships needed to stay safe in difficult objectives. They also discuss Jerome’s memorable experiences at altitude and when to choose between continuing forward and turning back. Join us for an exciting conversation about what it takes to perform at altitude.

Check out more information here: https://uphillathlete.com/mountaineering-training/

Or write to us at coach@uphillathlete.com

Voice of the Mountains: What We Do in the Mountains with guest Will Gadd Jun 01, 2024

Voices of the Mountains welcomes all-round action hero Will Gadd who is legendary in the climbing world. Year after year, Will has continually pushed the boundaries of ice and mixed climbing. He leaned into competition climbing and with other visionaries like Jeff Lowe, pushed mixed climbing forward. Will is a veteran of mountain sports, and not only does he continue to seek new adventures but he seems to have boundless energy.

Will tells the listeners how just ten short years ago, he was quick to call out younger climbers for their inexperience, and the dumb risks they took—only to be met with dismissal as an outdated voice from a previous generation. Today, Will no longer calls people out. He calls them in. And in making that shift discovers how this profound change opened the floodgates to learning; learning which now flows freely in both directions.

Will and Steve discuss the culture of ex-communication of older, wiser athletes in the mountain community. How we all need a new model for aging athletes where we value the elder wisdom, insights, and experiences and not just an athlete’s mere physical prowess.

Join Will and Steve as they challenge one another to unpack a lifetime of lessons from the peaks, and help one another to embrace the wisdom that there is far more to life than facing the external challenges of ice, rock, and gravity, and together they level up to be able to navigate the internal terrain that defines us as human.

Visit us at https://uphillathlete.com/voiceofthemountains/ or write to us at coach@uphillathlete.com

Training for Altitude: Acclimatization Strategies, Part 2: High and Extreme Altitude May 20, 2024

In the second episode of our Acclimatization Strategies, Martin and Alyssa discuss high and extreme altitude acclimatization protocols. They break down different approaches for mountains like Denali and Everest and what it takes to prepare for the extreme altitudes. They discuss the various protocols from the traditional acclimatization of spending weeks to a month of moving up and down the mountain to different altitude camps, to using hypobaric hypoxic and normobaric hypoxic chambers. If you’ve been looking to take your mountain activities to the next level, you won’t want to miss this episode.

Check out more information here: https://uphillathlete.com/mountaineering-training/

Or write to us at coach@uphillathlete.com

Acclimatization Strategies, Part 1: Foundations and Moderate Altitude May 06, 2024

In the first episode of a two-part podcast, Alyssa and coach Martin Zhor, dive into an overview of acclimatization strategies, with particular focus on moderate to high altitudes. They break down how and why the body adjusts to altitude with specific responses and the short and long-term effects. They also discuss training and racing strategies to manage the effects of altitude within recreational and performance situations. Martin offers advice on how to support goals in higher altitude environments and common mistakes athletes make. Tune in to help your lofty goals become a reality.

Check out more information here: https://uphillathlete.com/mountaineering-training/

Or write to us at coach@uphillathlete.com

Voice of the Mountains: Mountains Tell the Truth with guest Barry Blanchard May 01, 2024

We are thrilled to release the first episode of our new series, Voice of the Mountains. Hosted by legendary climber Steve House, the first episode welcomes Barry Blanchard. He hardly needs an introduction, but Barry is an Alpinist, a mountain guide, a father, a mentor and a dear friend to many. Barry and Steve explore the connection of Barry’s childhood and his foundation and desire to be a mountain climber. From Barry’s Metis heritage, to his connection with the mountains and those that challenges themselves within their grace, the two cover a wide array of their experiences and what it means to live a life in the mountains. This is the first in the Voice of the Mountains series as the podcast explores a range of ideas with the hope of building a philosophy of the mountains.

You can learn more about Barry's climbing here.

Also you can purchase Barry's book at this link.

Write to us at coach@uphillathlete.com or visit us at uphillathlete.com/voiceofthemountains

Training for Altitude: Guiding in Altitude Apr 22, 2024

In the latest episode of the Uphill Athlete podcast, Alyssa and Steve welcome AMGA guide Bill Allen, to discuss guiding practices and client preparation at altitude. They provide recommendations for clients concerned about altitude, how a guide assists and assess’ clients at high altitudes and how guides keep themselves safe on the mountain. They continue with common mistakes they see from clients and offer specific advice to make the best out of your high altitude mountain trip. Tune in to hear from two expert guides and learn their perspective on staying safe in the mountains.

Check out more information here: https://uphillathlete.com/mountaineering-training/

Or write to us at coach@uphillathlete.com

You can learn more about Mountain Trip at: https://mountaintrip.com/

Training for Altitude: Mental Training Tips for Altitude Trips Apr 08, 2024

In the newest episode of the Uphill Athlete podcast, Director of Coaching, Chantelle Robitaille and Director of Memberships Alexa Hasman, join Alyssa to discuss mental training tips in the preparation phase for big mountain expeditions or races in altitude. The three break down the unique mental challenges athletes face at altitude as well as sound principles of mental training recommended for safety and success. They address fears athletes may face in higher altitudes along with how to manage the stress of travel and foreign environments. Continue your altitude education with this episode to prime your mental game.

Check out more information here: https://uphillathlete.com/mountaineering-training/

Or write to us at coach@uphillathlete.com

Training for Altitude: Nutrition Considerations at Altitude Mar 25, 2024

In the second episode of the Uphill Athlete podcast altitude series, Alyssa welcomes Registered Dietician, Alyssa Leib, to discuss nutrition considerations at altitude. The two run through nutritional needs at different altitudes and recommended practices for training. They also discuss how to navigate eating on expeditions in foreign countries and the challenges athletes may face with travel and on mountain nutrition. Lastly, they dissect the use of certain supplements and their effectiveness in altitude adaptations. Alyssa Leib brings a wealth of knowledge and advice to help support your high-altitude adventures.

If you'd like to learn more about our training options for trail running click here: https://uphillathlete.com/train/

If you'd like to learn more about our training options for mountaineering click here: https://uphillathlete.com/mountaineering-training/

Training for Altitude: Introduction to Altitude Mar 11, 2024

The Uphill Athlete podcast returns with a new educational series dedicated to altitude and endurance athletes. In this multi-episode season, they begin with an introduction to altitude with guests Chantelle Robitaille and Martin Zhor who have extensive background in altitude education and application. Alyssa, Chantelle and Martin define the different altitude zones as well as give a general overview of the body’s reactions at these zones. They discuss AMS (Acute Mountain Sickness), HAPE (High Altitude Pulmonary Edema) and HACE (High Altitude Cerebral Edema) with specific recommendations on how to monitor and assess an athlete’s well being at altitude. Lastly, they define differences between male and female reactions at altitude as well as common myths many athletes believe about altitude. Learn from experts in the field of altitude study to keep you safe and healthy in your high mountain pursuits.

Check out our training options for trail running here: https://uphillathlete.com/train/

Check out training options for trail running here: https://uphillathlete.com/mountaineering-training/

Guy Cotter: On Everest Feb 26, 2024

Steve House welcomes guest Guy Cotter to the Uphill Athlete podcast in the latest episode. Guy is a New Zealand based IMGA guide, the owner of Adventure Consultants guiding company and has multiple Everest and other 8000m peak summits. Steve and Guy begin the conversation around Guy’s foundations as a mountain athlete and his newly released book, Everest Mountain Guide. The two continue with a discussion on the evolution of Everest climbing and Guy’s personal experiences on the mountain. They share stories of experiences with clients in their heydays of guiding and their personal evolution as climbers, parents and mountain lovers. Steve and Guy bring years of wisdom and knowledge of high altitude climbing to the Uphill Athlete podcast.

A Climbing Conversation with Steve House and Josh Wharton Feb 12, 2024

In the latest episode of the Uphill Athlete podcast, Steve chats with long time friend and climbing partner, Josh Wharton. Josh is a man of all trades in climbing and a highly accomplished climber. Steve and Josh dig into the origins of Josh’s climbing dating back generations to his families experiences in the UK. The two discuss how his family’s principles around climbing influenced Josh’s career and passions. They bounce around the climbing areas that have been most meaningful to Josh and how he grew through the lessons he learned on the walls. Two legends of the climbing world reminisce on past experiences and how their learnings can be applied to future generations.

If you'd like to learn more about Uphill Athlete, visit uphillathlete.com or write to us at coach@uphillathlete.com

Riding the Dragon's Back with Alyssa Clark and Will Weidman Jan 29, 2024

In the latest Uphill Athlete podcast, coach Will Weidman flips the script on Alyssa and interviews her on her experiences at the Dragon’s Back Race in Wales. The Dragon’s Back Race is a 6 day stage race that runs the length of Wales covering 380km and over 17000m on completely unmarked terrain. Will and Alyssa dive into Alyssa’s race results and running prior to Dragon’s Back and the mindset, training and nutrition changes she has made in the past year. They then break down the ups and downs of the race and the pressure cooker that is stage racing. If you’ve been eyeing a multi-day adventure or event, tune in for the good, the bad and the ugly of its unique challenges.

The Scandinavian Arctic Traverse: Lessons and Learnings with Branden Joy Jan 15, 2024

On the latest podcast episode, Steve and Alyssa welcome Chantelle and her athlete, Branden Joy, to discuss Branden’s self-designed Scandinavian Arctic Traverse. The route spanned nine hundred and eighty-five miles of which Branden covered using a backcountry ski set up and a snow kite, all while pulling a sled full of his supplies. The four discuss Branden’s background in endurance sports and the unique journey he has taken to create his own endurance adventures. Chantelle and Branden explain Branden’s unique training situation of living and working in Antarctica prior to his traverse, and how they adapted to prepare him for the journey. The four dig into the deeper meanings and findings that come from endurance endeavors and explore the why behind what we search for in the mountains.

Stories of Charakusa with Priti Wright and Lindsey Hamm Jan 01, 2024

In the latest episode of the Uphill Athlete podcast, Steve chats with Lindsey Hamm and Priti Wright about their experiences in the Charakusa Valley in Pakistan. The three reminisce about their time in the valley climbing the magnificent walls and peaks. Along with specific discussions on objectives and routes, the three also reflect on the relationships they built there and the warmth of the local people. From cultural learnings to volleyball games to movie nights, Steve, Lindsey and Priti discuss how the Charakusa and its people, have left a lifelong impression on the three of them. Listen to a conversation that will leave you yearning to travel to unique and untouched places.

Check out Steve's videos on K7: https://www.youtube.com/watch?v=hFyivVv-Kh4

Write to us at coach@uphillathlete.com or visit uphillathlete.com for more information on our offerings.

Nutrition Tips for Athletes: Holiday Edition Dec 18, 2023

In a special holiday episode, Alyssa sits down with Uphill Athlete’s new registered dietician, Alyssa Leib. The two tackle listener questions about fueling well through the holidays and the unique challenges athletes face. The questions range from how to handle comments about your eating habits to staying on track with training and nutrition during the holidays. RD Alyssa offers advice on adding, not subtracting with your nutrition choices as well as tips on approaching potentially stressful holiday meals. The two wrap with RD Alyssa’s words of wisdom including, eating consistently throughout the day, and practicing compassion and flexibility during the holidays. Listen along for great advice to help you through the stress of the holidays.

Write to us at coach@uphillathlete.com or visit uphillathlete.com to learn more.

Chronicles of K2 with Jon Lawrie and Martin Zhor: Part 2 Dec 04, 2023

In the second episode of Chronicles of K2, Steve, Martin and Jon discuss Jon’s specific training for the mountain and his background before coming to work with Uphill Athlete. The three breakdown Jon’s progression from unstructured gym work to establishing an elite endurance base. They also work through an injury Jon sustained prior to his K2 training block and how he mentally dealt with the training progression from injury. Martin discusses his approach to acclimatization with Jon and how Jon managed to accomplish the climb without supplemental oxygen. This episode reveals the hard work and progression of a climber from beginner to elite athlete.

If you'd like to check out our new memberships or learn more about Uphill Athlete, please visit uphillathlete.com or write to us at coach@uphillathlete.com

Uphill Athlete Membership Launch Nov 24, 2023

We are thrilled to announce the launch of the Uphill Athlete Membership Program. In this episode, Alyssa, Steve and coach Alexa Hasman, reveal details about the program and what new members can expect. They break down the three tiers of the membership as well as the vision behind creating this new offering from Uphill. The three discuss training plan updates, the cost of the programs and best of all, what they are most excited about for the community. Check out the membership options on uphillathlete.com or visit our social channels to find out more.

Chronicles of K2 with Jon Lawrie and Martin Zhor: Part 1 Nov 20, 2023

In our second episode of Voices of the Mountains, Steve and coach Martin Zhor, speak with one of their athletes, Jon Lawrie, who recently summited K2 without supplemental oxygen. Jon chronicles his experience on the mountain, from the trek to base camp, to the jeep ride back to a warm bed. Steve and Jon relate over the odd experience of life above 8000 meters and a tragedy Jon witnessed on the mountain. The discussion shows a glimpse of the difficulty of this type of climb and the precarious nature of humanity on the ledges of a mountain known for death. This is the first of a two-part episode around Jon’s experience training for and ultimately summiting K2 without supplemental oxygen.

If you'd like to reach us, email coach@uphillathlete.com or visit uphillathlete.com to learn more about our offerings.

Tragedy on the Haute Route- A Conversation with Steve House Nov 06, 2023

In April 2018 Steve House and another mountain guide were the first to discover a massive tragedy that ultimately took the lives of seven skiers. Swiss National Television recently released a documentary on the incident, Todesfalle (Death trap) Haute Route, a film directed by Frank Senn. Steve recounts his experience of the catastrophe and digs into what it means to be a first responder, guide and most of all a human, when faced with the loss of human life. Alyssa and Steve grapple with the questions of luck, human error, preparedness and individual responsibility. They dissect the judgment often associated with accidents and attempt to reconcile how to learning from these tragedies and supporting a community often faced with devastating losses.

Please write to us at coach@uphillathlete.com or visit uphillathlete.com for more information.

Link to Video: https://www.youtube.com/watch?v=zBbtfX16UFE&t=125s

Training for Trail Running: Race Strategies and Preparation Oct 23, 2023

In the final episode of our Training for Trail Running Series, Alyssa and return guest, coach Will Weidman, address race strategies and preparation for trail running success. The two discuss common mistakes in racing, developing a realistic time goal and race strategy, and how to focus on process vs outcome. They further break down organizing gear in drop bags and for your crew as well as setting time goals and expectations for your crew when coming in to aid stations. Will and Alyssa offer their advice on handling race day nerves and remembering that consistent training and hard work will lead to positive outcomes.

Write to us at coach@uphillathlete.com or visit uphillathlete.com to find out more about our coaching services, training programs and much more!

Training for Trail Running: Caring for Your Body (Suggestions from a Physio) Oct 09, 2023

In this episode of Training for Trail Running, Alyssa sits down with one of the Uphill Athlete Physical Therapists, Pete Dickinson. The two discuss common injuries Pete sees in trail runners and how to avoid the training errors that lead to injury. They also break down treatment options, recommendations for strength training and the importance of recovery for runners. They tackle tendon injuries and why they occur along with differences between road and trail running. Pete gives his recommendations for recovery techniques and how to stay happy and healthy on the trails. Tune in for a great episode with many suggestions from a top notch physio.

Please visit us at uphillathlete.com or write to us at coach@uphillathlete.com

Trail Running Series: Running in Extremes Sep 25, 2023

In this episode, Alyssa sits down with coach Martin Zhor to discuss running in extreme conditions like altitude, heat and cold. They kick off with recommendations for acclimatization before racing, and different strategies to utilize depending on time and finances. They break down the higher caloric and hydration needs at altitude as well as the changes the body goes through at altitude. They then tackle running and racing in heat and heat training strategies that can help the body adapt more smoothly to the stress. They also touch on nutrition and hydration factors in heat as well as cold. Finally they wrap up with proper preparation and gear management for cold weather running to stay safe. For those reaching for higher and more complex races, this is the podcast for you.

Write to us at coach@uphillathlete.com or visit uphillathlete.com for more information.

Trail Running Series: Nutrition Advice with RD Rebecca Dent Sep 11, 2023

On this episode, Alyssa catches up with Registered Dietician, Rebecca Dent, to discuss proper race fueling strategies and how to perform your nutrition best in trail running. The two break down how to set up a race nutrition strategy as well as how to test this strategy in your training. Rebecca emphasizes the importance of proper carbohydrate consumption throughout the race and how it can turn a DNF into a Personal Best. They continue with considerations for multi-day races, gut training and common GI issues runners face. The two wrap with hydration and sodium requirements as well as the top three common mistakes Rebecca sees trail athletes make in nutrition. Rebecca shares a tremendous amount of knowledge and experience in this podcast and it will help you achieve your trail running goals.

Reach us at uphillathlete.com or write to us at coach@uphillathlete.com

Sweat Loss Calculator: https://www.precisionhydration.com/performance-advice/hydration/how-to-measure-your-sweat-rate/

Trail Running Series: Coaches Round Table Aug 28, 2023

Alyssa welcomes fellow coaches Alexa Hasman and Brian Passenti to a coaches round table to discuss in race fueling strategies. They break down using aid stations, planning race nutrition, as well as fueling considerations for different distances. With all three having experience running distances from 50km to over 300 miles, each discusses how they individually approach a race, mistakes they have made and how they have learned to deal with ups and downs in their own careers. They also give advise on managing nausea and their ride or die must bring nutrition. Lastly, the three discuss what to do when it seems like everything is going wrong, and how to dig yourself out and keep moving forward. You do not want to miss this lively discussion on managing your race fueling.

Write to us at coach@uphillathlete.com or check out our website uphillathlete.com for more information on our offerings.

Trail Running Series: Crewing and Pacing Aug 14, 2023

Alyssa is joined by two special guests this episode on pacing and crewing, her pacer from the Canyons 100 miler, Nic Erol, and her husband and long time crew chief, Codi Clark. The first part of the episode focuses on pacing where Nic and Alyssa discuss the history of pacers, their purpose in races as well as where in the world pacing is allowed or disallowed. They go on to talk about what to look for in a pacer, the pacer’s role for the runner, and discussions to have pre-race. In the second half of the episode, Codi and Alyssa break down the role of a crew, especially how a crew chief operates and delegates tasks to help the runner. They also discuss packing essentials for crew, how to mentally and physically prepare for the race and wrap up with Codi’s key takeaways from crewing for the past six years. This is a great episode to share with your pacers and crew to help prepare for success in racing and beyond.

Trail Running Series: Hillary Gerardi and the Legacy of Mountain Athletes Jul 31, 2023

Steve is joined by the Chamonix Fit master himself, Neil Maclain-Martin, to interview the legendary mountain athlete, Hillary Gerardi. Among her accomplishments as a skyrunning series champion and Mont Blanc 90 km winner, Hillary most recently set a new Fastest Known Time summiting Mont Blanc in 7 hours, 25 minutes and 28 seconds. Steve, Neil and Hillary discuss Hillary’s introduction to mountain running and how she has combined her elite running with ski touring and alpinism. Hillary and her husband Brad, share a deep passion for conservation and climate activism which factors greatly into her mountain pursuits. The three continue with a discussion on Hillary’s route choice for her FKT and the impact these decisions have on setting safe examples in the mountains. Hillary also brings up the relationship she has with her coach and the deep trust and collaboration the two have to help Hillary be her best. This is an inspiring and thought provoking episode sure to get you excited to head to the mountains.

Trail Running Series: Muscular Endurance for Trail Runners Jul 17, 2023

In this episode, Steve and Alyssa welcome coach Will Weidman to the podcast to discuss the benefits of muscular endurance training for trail runners. The three break down what muscular endurance training looks like for trail runners, how it can be integrated into training and its importance particularly in downhill training. Will describes his positive experiences with using muscular endurance training for UTMB and Tor Des Geants and the improvement in results he found. The three discuss using gym based vs outdoor based muscular endurance and how Alyssa and Will use it specifically for themselves and their athletes. They wrap up with a conversation about the upper body endurance needed for 200 miles and the importance of training with weight to endure a 200 mile event. Muscular endurance training is key to big mountain trail running and you do not want to miss this lively discussion.

Please write to us @ coach@uphillathlete.com or visit our website at uphillathlete.com for more information.

https://bit.ly/43wuU7L

Trail Running Series: Strength Training Jul 03, 2023

Steve and Alyssa welcome back Coach Alexa Hasman to discuss the specifics of strength training for trail runners. They break down why trail runners should prioritize strength training and its benefits for injury prevention, climbing speed and descent durability among many others. The three discuss how to periodize strength training to fit a racing schedule as well as tapering principles and accommodating for B and C level races. Lastly, Alexa shares her top strength exercises for runners and how to fit them into a busy lifestyle. Strength training is crucial to success for mountain runners and Uphill is here to help you prepare and be your best.

Trail Running Series: Environmentalism and Trail Running with Damian Hall Jun 20, 2023

Alyssa sits down with another special guest for the trail running series, professional runner, environmental activist and writer, Damian Hall. Damian has a wide variety of racing experience and success from a Spine Race Course Record, to a Pennine Way FKT and a 5th place finish at UTMB. He is also a coach, journalist and author of two books including We Can’t Run Away From This which examines the impact of running and racing on the climate crisis. The two discuss Damian’s trail running journey alongside his environmental activism. They dive into the balance of choosing goal races while reducing environmental impact. Damian also gives advice on reducing waste in gear, nutrition and hydration and how to make running as sustainable as possible. The two wrap up discussing the future implications of environmental disasters as well as the importance of advocating and taking a stance to change environmental policies for future generations.

If you are interested in learning more about Damian’s initiatives and joining the organization he co founded, check out thegreenrunners.com

If you would like to learn more about uphill athlete, please visit uphillathlete.com or write to us at coach@uphillathlete.com

https://bit.ly/43wuU7L

Trail Running Series: John Kelly on Longevity at the Top Jun 05, 2023

Steve and Alyssa are joined by the first special guest of the trail running podcast series, John Kelly. John is a prolific runner, data scientist and father to four. He has successfully taken on everything from Ironman World Championships, fast marathons, multi day FKTs, 200 mile races and last but not least, his two time finish of Barkley Marathons.

The three kick off with John’s experiences racing and adventuring while balancing a full time job, a family of four and the subsequent time constraints. John explains his decision making process with racing and the rates of success he expects in taking on lofty goals. They also discuss John’s evolution in his relationship with competition and how he deals with failure and success. This is a conversation not to be missed with an athlete who has years of wisdom and experiences to share.

You can check out John's adventures here: https://www.randomforestrunner.com/ or find him on Instagram @randomforestrunner

Visit us at www.uphillathlete.com, email us at coach@uphillathlete.com or see us on instagram @uphill_athlete

Trail Running Series: Base Training to Course Specialization May 22, 2023

Director of Coaching Chantelle Robataille and coach Alyssa Clark are back in the second episode of the trail running series. They discuss the basics of training for trail running including aerobic base building, metabolic efficiency, and proper training progression.

They move into discussing and debunking common myths in training for ultras. Chantelle and Alyssa wrap up with advice on specializing your training to fit your race profile and strategies. Join the two for a lively discussion of all things trail running!

Visit us at www.uphillathlete.com, email us at coach@uphillathlete.com or see us on instagram @uphill_athlete

Trail Running Series: Racing, Adventures and FKTs May 08, 2023

We are beginning a new educational series focused on trail running. Uphill Athlete has long coached and supported trail runners, but we are dedicating even more time and attention to this ever growing sport. Along with this podcast, we are also launching a trail running training group in June led by coaches Alexa Hasman, Brian Passenti and Alyssa Clark. We are revamping our training plans and have many experienced trail running coaches on staff available for one on one coaching.

In this episode, Brian and Alyssa discuss the history of trail running along with the wide variety of races and adventures out there for mountain athletes. They touch on mountain safety, the culture of trail running and why this community is so special to many. Come join in on the trail running fun and be welcomed with open arms to this growing but tight knit space.

Visit us at www.uphillathlete.com or drop us a note at coach@uphillathlete.com

Training for Mountaineering: Tapering and Post-Mountain Blues Mar 27, 2023

In this episode, Steve and Alyssa welcome coach Martin Zhor onto the podcast to discuss tapering and the post-mountain blues. They discuss the dos and don’ts of tapering along with advice on the duration and types of workouts athletes should be focusing on during this time period. They also touch on the effect of travel during a taper period and how to account for altitude and acclimatization. Along with tapering, the three discuss the after period of a big climb and what happens next mentally and physically regardless of the summit success. They offer their own experiences and tips to handle the let down post-trip. Join the three in a comprehensive discussion rounding out the mountaineering training series and helping athletes reach their mountain goals.

Thank you to Chase Clark for our Intro/Outro Music and Tim McClain for our sound mixing.

Please visit us at uphillathlete.com or write to us at coach@uphillathlete.com

Training for Mountaineering: Climbing Specific Period Mar 13, 2023

In this episode of Training for Mountaineering, Steve and Alyssa discuss the last training period before tapering, the climbing specific period. This stage follows the crucial base period, and serves to sharpen the skills a climber needs for a specific goal. Steve and Alyssa tackle how to navigate and plan this period from build up climbing trips, to training at home. They break down how a climber should distribute intensity, volume, recovery and strength throughout the week. They also touch on the importance of mental preparation and the confidence this period brings to a climber before they take off for their goal climbs.

Thank you to Chase Clark for the intro/outro and Tim McClain for our sound engineering.

Visit us at uphillathlete.com or write to us at coach@uphillathlete.com

Training for Mountaineering: Strength Feb 27, 2023

In this episode of Training for Mountaineering, Steve House and Alyssa Clark are joined by veteran Uphill Athlete coach, Jason Antin. The trio open by discussing the role of strength in Jason, Steve and Alyssa’s athletic careers and the purpose of strength training in the mountains. They continue with defining strength, strength training and its role in helping athletes move efficiently and safely in mountain objectives. Jason and Steve break down the three periods of strength training including transition, max strength and muscular endurance. Jason discusses his favorite max strength exercises and how single leg strength is vital for mountain athletes. The three wrap up with exploring muscular endurance and the variations possible for those living in mountain towns to New York City. Join us for a lively discussion of strength in the mountains.

Thank you to Chase Clark for the intro/outro and Tim McClain for our sound engineering.

Visit us at uphillathlete.com or write to us at coach@uphillathlete.com

Training for Mountaineering: Base Training Feb 13, 2023

In this episode, Steve and Alyssa talk with return guest, Chantelle Robitaille, on the base period of training for Mountaineering. They discuss the importance of the base period, the main principles behind base training as well as the strength component. They explore how to work around limited gym access as well as adaptations if athletes live in flat areas. Steve explains his own experience with weighted uphill climbs and training muscular endurance for upper and lower body. In closing, the trio explores how to differentiate a mountaineering plan from a more technical alpine plan and what these differences should look like within the training. Join in to learn about the crucial period of training that helps athletes reach their best in the mountains.

Visit us at uphillathlete.com or email us at coach@uphillathlete.com for more information.

Training for Mountaineering: Prehab and Injury Prevention Jan 30, 2023

In this episode, Steve House, Alyssa Clark and Physical Therapist Pete Dickinson dive into the foundations of physical performance from a pre-habilitation perspective. They examine when an athlete should begin heavier training loads, injury prevention, strength assessment, when to visit a Physical Therapist, common mistakes that lead to injury, and several other topics. Pete offers his top 3 favorite exercises for injury prevention and helps athletes to understand when it's training fatigue and when it's more serious. They also use Alyssa’s 95 marathons in 95 days as a case study to assess how an athlete can be durable and endure large training loads without injury. Join in for a great discussion on maintaining health and staying on track with your training.

Training for Mountaineering: The Psychology of Risk and Fear Jan 16, 2023

In this episode, Steve House, Alyssa Clark and Alexa Hasman discuss the psychology of mountain sports particularly focusing on risk taking and fear. They dig into mental preparation, overcoming fear, dealing with doubt and the psychology behind risk taking. Steve shares personal anecdotes from his time as a professional climber at the sharp end of the sport, with Alyssa speaking about her experiences in ultra running, and Alexa explaining the science behind the how and why. They offer tools and advice on how to know when to listen and when to push beyond perceived boundaries. Buckle up for this mental journey and learn how to be your mental mountain best.

Visit us at uphillathlete.com or email us at coach@uphillathlete.com for more information on coaching, training groups, training plans and more.

Training for Mountaineering: Aerobic Threshold Testing Dec 26, 2022

In this episode, Steve House, Chantelle Robitaille and Alyssa Clark continue with the discussion of the fundamentals of Mountaineering with a focus on establishing training zones. They explore the different methods of aerobic threshold testing, assessing test results and cover how and why we set training zones. They also touch on common mistakes to avoid and how these fundamental components of training will help you be your mountain best.

Write to us at coach@uphillathlete.com or visit us at uphillathlete.com

Helpful Links:

https://uphillathlete.com/aerobic-training/step-by-step-diy-guide-to-determine-your-aerobic-threshold-outdoors/

https://uphillathlete.com/aerobic-training/8-diy-steps-to-figure-out-your-aerobic-threshold-indoor/

https://uphillathlete.com/aerobic-training/aerobic-anaerobic-threshold-self-assessment/

https://uphillathlete.com/podcast/talking-health-training-aerobic-deficiency-with-dr-phil-maffetone/

Training for Mountaineering: Foundations Dec 05, 2022

Episode 2 of the Winter 22-23 Season

This is the first in a multi-part series where we are kicking off a major seeason of educational material on the podcast. Our goal is to discuss the steps of training for a mountaineering objective and give you actionable items to take with you on your training. In this first episode, we will focus on Aerobic Training Fundamentals and how you can set yourself up for success from the first step.

Plus we have a big introduction to make today, Chantelle Robitaille is our new director of coach training and athlete success. Chantelle is a coach, an ultra-runner, holds an advanced degree in High Altitude Physiology, and is coming to Uphill Athlete from this same position at CTS, Carmichael Training Systems, the world's largest endurance-coaching company.

Listen in, learn, and get to know Chantelle as she, Coach Alyssa Clark, and Steve House unpack the fundamentals of training for mountaineering.

Please rate, review and subscribe to our podcast on all podcast platforms. If you'd like more information on coaching, one of our training plans, our training groups or to connect, please visit www.uphillathlete.com, @uphill_athlete on instagram or email us at coach@uphillathlete.com

A New Mountain to Climb Nov 21, 2022

We are back! In this episode, Steve House (Uphill Athlete Co-Founder) and Alyssa Clark (Uphill Athlete Coach) sit down to talk about the evolution of Uphill Athlete. From the continuation of sound training principles, to stories of the mountains, to the future of Uphill Athlete, we cover it all. Join us on climbing a new mountain with a team who are ready to take on the challenge and help you be your mountain best.

Please rate, review and subscribe to our podcast on all podcast platforms. If you'd like more information on coaching, one of our training plans, our training groups or to connect, please visit www.uphillathlete.com, @uphill_athlete on instagram or email us at coach@uphillathlete.com

Author Jim Nelson shares his latest guidebook: Classic Cascade Climbs Aug 15, 2022

In this episode Scott Johnston welcomes his long-time friend and fellow sexagenarian climber Jim Nelson. Jim and Scott discuss Jim's latest guide book. Classic Cascade Climbs.

Jim, with co authors Tom Sjolseth and David Whitelaw have just published a follow up to his 2 previous Selected Climbs books. This one; Classic Cascade Climbs, published by The Mountaineers Books is sure to fire the imagination of even the most seasoned climber. While giving plenty of relevant beta for the climbs the killer photos are going to make you want to leave this book on your coffee table as inspiration.
Link to purchase book:
https://www.mountaineers.org/books/books/classic-cascade-climbs-select-routes-in-washington-state

David Goettler On Summiting Everest Without Bottled Oxygen Aug 08, 2022

In this episode, Scott Johnston is joined by David Goettler. David is a member of the North Face Athlete Team, a professional mountain guide, and an accomplished alpinist. Fresh off of Everest after his successful summit without the use of supplemental oxygen, the duo discuss David's physical and mental preparation, embracing suffering, use of intermittent hypoxic training for preparation, and David's new approach for acclimatization this year that was a major factor in his success.

Our 24-Week Mountaineering Training Plan used by Damon T to climb both Everest and Lhotse! Aug 01, 2022

In the episode, Scott Johnston talks with Damon Tedford who recently returned from successful climbs of both Mt Everest and Lhotse. While Damon and Scott have been in sporadic communication over the past couple of years using our phone consultation service he has been completely self-coached, using first our book Training for the New Alpinism to create his own training plan for the first couple of training cycles. For this final training build up prior to the Everest-Lhotse trip he bought and used our 24 week expeditionary mountaineering plan and slightly modified it because we consider those plans to be the bare minimum needed to succeed.
Show Notes:
Mountaineers on Mount Everest: Effects of age, sex, experience, and crowding on rates of success and death.
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0236919

Wilderness Medical Society Clinical Practice Update for Prevention and Treatment of Acute Altitude Illness: 2019 Update
https://www.wemjournal.org/article/S1080-6032(19)30090-0/fulltext

Paradigm Shifts In Tactical Training With Vince Paikowski Jun 20, 2022

In this episode, Scott Johnston is once again joined by US Army Captain Vince Paikowski, winner (with Alastair Keys) of the 2021 Best Ranger competition. Last year these two military athletes trained using the tried and test Uphill Athlete methods. This year Vince either personally coached or supplied these same training methods to a number of different teams preparing for the 2022 Best Ranger comp. When the dust settled this year, teams using these Uphill Athlete based training approach placed 1,2,3,4,6 and 7th. Vince ad Scott discuss the methods which some tactical athletes in the armed forces are using to bring their fitness and preparation to a new level.

Interview With Ultra Running Phenom, Clare Gallagher. Jun 13, 2022

Nikki LaRochelle is joined by fellow Uphill Athlete coach Mike Foote in interviewing ultra running phenom, Clare Gallagher, a major contender in the ultra running scene.

Muscular Endurance for Mountain Athletes May 23, 2022

Scott Johnston discusses the evolution of the Uphill Athlete muscular endurance programming that has become a staple in the training of mountain athletes. Learn about the physiology, the intent, and the successful implementation of muscular endurance work in a variety of mountain pursuits.

Chamonix Mountain Fit LITE. Steve House and Neil MacLean-Martin Apr 08, 2022

Our Chamonix Mountain Fit at home strength program has been immensely popular with everyone who has tried it. But what many do not realize is that we add more content to the program every year. In 2022 we added three new follow-along, physical-therapist-led workouts that we dubbed Chamonix Mountain Fit LITE. These workouts are shorter and great for athletes breaking back into strength training as well as high-level athletes needing mid-season strength workouts to keep those stabilizer muscles and the nerves innervating them healthy and strong to prevent injury

Best Ranger Competition 2021, Vince Paikowski talks to Scott Johnston Apr 04, 2022

By using the Uphill Athlete training philosophy of building a big aerobic base Vince broke with tradition and with his partner, Alastair Keys, won the US Army's Best Ranger competition in 2021 -- a multi-day ordeal that challenges the endurance, strength, and tactical abilities of the top athletes in the Army Rangers. Scott and Vince discuss how endurance base training was crucial for his success.

Performace Mindset with Scott Johnston and Brian Carlock Feb 21, 2022

In this episode, Scott Johnston is joined by UA-coached athlete Brian Carlock. They discuss the background and evolution of Brian's athletic development and understanding of training, and his experience with coaching.

Strategies and Methods to Balance Life Dec 13, 2021

Uphill Athlete Coaches Carolyn Parker, Maya Seckinger, Nikki LaRochelle, and Karen Bockel take up the question of how to balance being the best at all the different things. Join the community by joining this important conversation.

Introducing Uphill Athlete Yoga Dec 06, 2021

In this installment of the Uphill Athlete Podcast co-founder Steve House talks to Yoga Instructor Bree Dillon about their new joint venture: A recovery-focused yoga practice for athletes.

The heart of the series is four classes that build into one another and allow you to progress on your own schedule. Level 1 starts at 30-minutes and Level 4 is 45 minutes in duration.

For athletes who need to work on a specific area, we built out four body-area-specific video-based yoga blocks:

Neck and Shoulders in 19 minutes
Hipflexors and Hamstrings in 19 minutes
Back and Butt in 16 minutes
Calves and Feet in 17 minutes

Bree worked hard on these classes and we're confident they'll be a great addition to every athletes routine.

Recovery by Feel. Nov 03, 2021

Training will never produce the desired results if you don't allow sufficient recovery between training bouts for the desired adaptations to occur. Uphill Athlete coach Scott Johnston discusses how to understand the feedback your body is giving you on your recovery status. With the proliferation of devises that can easily overwhelm us with data many athletes over-rely on these metrics. Do they work as well what your own body is telling you? Not if you pay attention. Listen and learn to Scott's preferred tools for managing training load and recovery by tuning into your bodies subtle language.

Mountaineering Training with expedition guide Adrian Ballinger Oct 18, 2021

Several years ago UA coach Scott Johnston helped Adrian Ballinger and his partner Cory Richards prepare for his successful ascent of Mt Everest's North Ridge without the use of supplemental bottled oxygen. In this episode the two of us discuss the training and preparation process for attempting big mountains, and having realistic expectations while on expedition.. Adrian is an IFMGA certified mountain guide and the owner of Alpenglow Expeditions. Adrian has lead over one-hundred fifty international climbing expeditions on six continents, and made seventeen successful summits of 8000 meter peaks. In sharp contrast Scott as tried and failed to summit three 8000 meter peaks.

Hormones and Training as a Female Uphill Athlete Oct 05, 2021

A fascinating chat with three of our Female Uphill Athlete coaches. This time they dive into considerations for training with their reproductive cycle. The panel consists of three female coaches each in their 20’s, 30’s, or 50’s.

Female Athletes and Coaches Discuss the Need to Prove Themselves Oct 02, 2021

In the mountain environment women often feel they are the odd-ones out. Here coaches Carolyn Parker, Maya Seckinger, and Karen Bockel openly share their own drives to not only do everything the men can do, but to do it better. Years of competitive sport, coaching, mountain guiding have given this remarkable group of coaches some wonderful wisdom and insights which they share here. Well worth a listen for any Uphill Athlete, male or female.

Kilian Jornet and David Goettler talk about Everest 2021 Jul 13, 2021

David Goettler has been coached by Scott Johnston for more than 6 years. Kilian Jornet was the impetus for and co-authored with UA cofounders Steve House and Scott Johnston in the writing of Training for the Uphill Athlete. David and Kilian recently returned from a failed attempt at an unassisted, oxygen-less speed ascent of Everest. Scott Johnston unpacks their experiences of acclimatization, and training cycles at altitude; the unique situation of climbing big mountains post-lockdown; and the influences of social media on the projection and attainment of goals.

Training for Juniors, with Scott and Maya Jul 05, 2021

For over a decade UA coach Scott Johnston was focused on the training of junior Cross Country skiers (with a side gig of advising Steve House on his training for alpinism). During those years Scott had to tackle a myriad of issues from parents to high school distractions while learning to deal with the unique demands of coaching young athletes. In this episode, Scott is joined by fellow Uphill Athlete coach Maya Seckinger as they discuss training for juniors: how junior training differs from that of adults; tailoring training to the needs of kids; age-appropriate training for specific levels of development; and their personal experiences of training as juniors themselves.

Talking Climbing Everest at 75 Years Old with Art Muir Jun 04, 2021

When Art first approached UA for coaching he was woefully unprepared for an attempt on Mt Everest. He not only didn't have the fitness needed he greatly underestimated the undertaking. Despite warnings from his coach that he was not ready to tackle this huge objective Art went anyway. What ensured on the mountain nearly cost him his life. Chastened, he returned to coaching with a realistic understanding of what it was going to take to succeed on the highest mountain In May, at 75 years old, Art summited Mt. Everest, making him the third-oldest person to have attained this feat. In this episode, Scott, Art, and his coach Seth Keena recap Art's experiences on the expedition, and the training process leading up to his summit bid, going back 2 plus years. We captured this interview while are was still in Kathmandu, fresh off the climb with emotions still close to the surface.

Talking Speed and Form for Endurance Athletes May 23, 2021

In this episode, Scott Johnston and Sam Naney discuss the subject of speed, an often overlooked element in endurance sports.

Talking Injury Recovery and Self Identity with Hillary Allen May 17, 2021

In this episode Steve House is joined by Hillary Allen. Hillary endured a tragic accident while competing in Sky Running (an ultra distance technical ridge running race). She and Steve recap her experiences of this accident, the grief and unexpected loss of sense of self that arose, and Hillary's path to recovery. Hillary documents this process in her book: Out and Back: A Runner's Story of Survival Against All Odds.

Phil Maffetone on Over Training May 10, 2021

Scott Johnston is once again joined by Phil Maffetone as they discuss over training — particularly the common misconceptions, and social factors that perpetuate this unfortunate phenomenon.

Through Trauma and Grief with Barry Blanchard May 03, 2021

In this episode, Steve House is joined by his longtime friend and climbing parter Barry Blanchard. As they exchange stories about coping with the aftermath of tragedies amongst the peaks they reflect on the ways specific events have shaped their experiences moving forward, and how they, and others they know, have worked through these events as individuals.
For more information on Mountain MuskOx, please visit:
https://www.mountainmuskox.com/

Guidance for Integrating Loss And Grief Apr 26, 2021

Steve House and Sky Yardeni, therapeutic director of the Climbing Grief Fund, explore the process of living with grief, integrating the new reality of life that comes after the loss of a friend, partner, or loved one. In conclusions they summarize their discussions around loss, trauma, and grief within the mountain community. Thank you for being a part of this important conversation.

At the Intersection of Trauma, Grief, and Loss Apr 19, 2021

Steve House and Sky Yardeni, the therapeutic director of the Climbing Grief Fund continue their discussion about integrating stress, and most often how that relates to risk-taking and grief. Specifically how grief is not necessarily linked to loss and death, but may come from other forms of loss. This conversation traces an arc which moves towards creating and manifesting an attitude of wholeness, as individuals and as a community. Integrating the good and the bad. Lastly we discuss the stress continuum, PTSD and it's context, and the spiral of guilt that is so common in accident survivors and responders.
Links we reference:
https://www.responderalliance.com/
https://americanalpineclub.org/grieffund

Mental Health for Mountain Athletes: Resilience Apr 12, 2021

Mental health challenges, particularly the areas around trauma, loss, grief, and depression are a part of life for many mountain athletes.
Steve House begins this much-needed discussion with Sky Yardeni, the therapeutic director of the Climbing Grief Fund. The two share their personal experiences and Sky shares insights from his extensive professional background in working as a psycho-therapist as well as his time in, and after, combat as Special Forces solider.
This is the first of a multi-part series addressing our shared mental health challenges head-on as we explore strategies to help us navigate this landscape as individuals and as a community. Today's episode sets the stage for the topic and dives deeper into an exploration of resilience. Specifically the how to nurture and prepare your personal reservoir of resilience for the times you need it most.

Talking Health, Performance, and Longevity, with Jesse Charles, M.D. Mar 29, 2021

Scott Johnston is joined by Doctor Jesse Charles, M.D. Jesse is a rural medical doctor and longtime adherent to the Uphill Athlete training methods. As a general practitioner in a rural setting, Jesse sees a wide variety of patients, from those at peak health, to the infirm. In this episode, Scott and Jesse discuss changes that take place as the result of regular exercise; exercise as a ‘phase change’ in the functioning of the body; how exercise facilitates learning; responses of the heart to exercise; nervous system changes and loss of motor units through time; the importance of balance practices in aging populations; the evolution of mitochondria; gut bacteria as a health indicator throughout life; dietary considerations for gut health; training progressions and adaptations for increasing vitality; and thoughts on arthritis prevention.
References:
Exercise promotes the expression of brain derived neurotrophic factor (BDNF) through the action of the ketone body β-hydroxybutyrate
https://elifesciences.org/articles/15092

Molecular Choreography of Acute Exercise
https://pubmed.ncbi.nlm.nih.gov/32470399/

Hyperglycaemia is associated with impaired muscle signalling and aerobic adaptation to exercise
https://www.nature.com/articles/s42255-020-0240-7

Physical activity offsets genetic risk for incident depression assessed via electronic health records in a biobank cohort study
https://onlinelibrary.wiley.com/doi/abs/10.1002/da.22967

MAP training: combining meditation and aerobic exercise reduces depression and rumination while enhancing synchronized brain activity
https://www.nature.com/articles/tp2015225

Exercise Alters Gut Microbiota Composition and Function in Lean and Obese Humans
https://pubmed.ncbi.nlm.nih.gov/29166320/

Meta-omics analysis of elite athletes identifies a performance-enhancing microbe that functions via lactate metabolism
https://www.nature.com/articles/s41591-019-0485-4

Blood factors transfer beneficial effects of exercise on neurogenesis and cognition to the aged brain
https://science.sciencemag.org/content/369/6500/167

Studies of a targeted risk reduction intervention through defined exercise (STRRIDE)
https://pubmed.ncbi.nlm.nih.gov/11581566/

BDNF polymorphism predicts the rate of decline in skilled task performance and hippocampal volume in healthy individuals
https://www.nature.com/articles/tp201147

Is Your Blood Sugar Undermining Your Workouts?
https://www.nytimes.com/2020/07/29/well/move/blood-sugar-diet-foods-workouts-exercise-muscles.html

Fiber-Mediated Nourishment of Gut Microbiota Protects against Diet-Induced Obesity by Restoring IL-22-Mediated Colonic Health
https://www.cell.com/cell-host-microbe/fulltext/S1931-3128(17)30497-3
Association Between Dietary Fiber and Lower Risk of All-Cause Mortality: A Meta-Analysis of Cohort Studies.
https://academic.oup.com/aje/article/181/2/83/2739206

Cody Townsend, Professional Free Skier and Ski Mountaineer Mar 15, 2021

In this episode coach Sam Naney talks with his athlete, professional free skier and ski mountaineer, Cody Townsend. Cody has had a long and illustrious career in free skiing and has been featured in many ski films. Cody’s most recent project is “Chasing The Fifty Classics” — the classic ski descents of North America. The two discuss this project, and in particular, Cody’s training as he chases these lines.

Talking Safety and Preparedness for Backcountry Skiing with Larry Goldie. Mar 08, 2021

Backcountry skiing is experiencing a huge surge in popularity. Scott Johnston discusses the implications, and the issues, with Larry Goldie, an AMGA-IFMGA-Certified Mountain Guide based in the North Cascade Mountains.

Talking Metabolic Testing with Director of Sports Performance at UC Davis, Judd Van Sickle Mar 03, 2021

Director of Sports Performance at UC Davis, Judd Van Sickle, talks about metabolic testing, fat adaptation, and aerobic deficiency with Scott Johnston.

Phil Maffetone talks Health, Training, and Aerobic Deficiency with Scott Johnston Feb 22, 2021

Phil Maffetone could well be called the "prophet of Zone 2". He's been writing, speaking and coaching the importance of aerobic base since the early 1980s. During a chance meeting with Phil in 1984 Uphill Athlete co-founder Scott Johnston was first exposed to the importance of low intensity training. In this episode, Scott talks with Phil, originator of the concept of aerobic deficiency. In this discussion they trace the arc of Scott’s training philosophy from that chance meeting in 1984 to the current Uphill Athlete training methodology.

Talking Strength Training for Bipedal Mountain Sports Feb 01, 2021

In this episode coaches Alison and Sam Naney discuss the proper application of supplemental strength training and how athletes may go about determining the types of strength training that will benefit them most as individuals.

Introducing Chamonix Mountain Fit. A video-based, guided at-home, progressive strength program. Jan 25, 2021

Join Uphill Athlete co-founder Steve House and Chamonix-based physical therapist Neil MacLean-Martin as they discuss Uphill Athlete's new Chamonix Mountain Fit program. This multi-part program of strength, mobility, functional exercises is a fantastic resource now available to the UA community. Listen to Steve and Neil as they discuss the background, and creation of this program, and get a taste of what this series has to offer mountain athletes.

Our Female Coaches Discuss Training and Mountain Pursuits for Female Athletes Jan 09, 2021

Join Uphill Athlete coaches Carolyn Parker, Alison Naney, and Maya Seckinger in conversation about helping women in gain the knowledge to support themselves in training, and build confidence in a mountain environment.

Dr. Olga Dobranowski on balancing training, career, family life...and big mountains. Jan 08, 2021

In this episode, Scott Johnston is joined by Olga Dobranowski. Olga is a medical doctor, based out of Colorado, who has tackled some impressive mountain goals. Here some of the topics discussed: growing up and starting climbing in Poland; Polish climbing history; Olga’s early climbing days in Poland and throughout Europe; moving to the U.S.A., and settling in Colorado; the evolution of Olga’s training; orchestrating success on Aconcagua with a busy lifestyle; pre-acclimatization; light and fast; self-assessment of altitude sickness; continued success on a solo climb of Denali; Olga’s base, aerobic, and specific training; hypoxic tents and other techniques for pre-acclimatization; physiological effects of altitude.

Navigating Training Plans Through Time Dec 21, 2020

A question we are often asked is how to utilize our training plans through time as many people re-cycle the plans year after year. Scott Johnston and Sam Naney discuss: Knowing how to get the best possible results for each individual; the difference between a training plan and coaching; objectively evaluating training plans and progress as a self-coached athlete; and much more.

Talking Ski Mountaineering with Nikki Larochelle and Mike Foote Dec 14, 2020

Coach Sam Naney is joined by Nikki LaRochelle and Mike Foote: Two successful mountain athletes both highly accomplished in the ski mountaineering, ultra running, and much more. They discuss the growth and development of the skimo racing in the US and Canada and how people can get involved with the skimo racing and ski mountaineering community in North America.

Talking Overtraining Dec 07, 2020

Coaches Scott Johnston and Sam Naney discuss overtraining syndrome (OTS).
“Treading on the knife’s edge, there is no real road map.”
Key points covered are: Over-reaching verses over-training. Learning the distinction between the sympathetic and para-sympathetic overreaching; how to modulate training to encourage over-reaching and discourage over-training; recognizing red flags for over training; the pitfalls of group youth programs; recognizing a fatigue issue versus a fitness issue within the context of overtraining; the pitfalls of HRV (heart rate variability) for useful information for modulating training; how to modulate and accept mental and emotional stress; making rest as intentional as training; advice for people who find themselves in an overtrained state.

How a 74-y.o Athlete-In-Training Approaches Training and Mountain Goals Nov 30, 2020

In this episode Scott Johnston is joined by Art Muir. Art is a seventy-four year old mountain enthusiast who has worked with Uphill Athlete for several years. As an urban dweller in Chicago, Art discusses how he trains for his mountain goals and ambitions in the flat lands, as well as how he has approached his training and goals through time.

Cody, Wyoming Ice Climbing Nov 23, 2020

Cody Ice Climbing: No Drafting on Pick Holes!
Join Uphill athlete co-founder Steve House for a discussion with UA coach John Frieh and South Fork local and guidebook writer for the area, Aaron Mulkey. In this episode they discuss the ice climbing opportunities around Cody, Wyoming. They cover: the logistics of approaching various routes; how a typical day of ice climbing unfolds; things to consider when approaching routes; being prepared for wind, rock fall, and other inclement weather while on route; the differences between Ouray, Hyalite Canyon, and the South Fork; using v-threads for descending; hit list of Cody classics; Cody as a training ground for alpine climbing and consolidating fitness goals; the importance of aerobic fitness in approaching South Fork routes.

Talking Tactical Training with Drew Hammond Nov 16, 2020

In this episode, Scott Johnston talks with Uphill Athlete's military and tactical coach, Drew Hammond. In this episode Scott and Drew discuss: Drew’s background; using hybrid strength and endurance methods; approaches for building an aerobic base for tactical athletes; training soldiers like athletes; training philosophy; scheduling training around deployment and at while at home; creating longterm positive change in base level physiology.

Getting into SkiMo with Sam Naney, Scott Semple, and Luke Nelson Nov 09, 2020

Coach Sam Naney is joined by athlete Luke Nelson and coach, and 2019 Canadian Masters National SkiMo Champion, Scott Semple for a chat about all things ski mountaineering. Sam, Luke, and Scott have a great collective history in skimo racing. Join them as they talk about skimo racing in the US and in Europe; ways to train for and get involved in skimo; dive into some particulars about the gear needed; and learn how to get out there and make the best of ski mountaineering and racing.

Talking Ultra Running and Ski-Mo with Mike Foote Oct 27, 2020

In this episode of the Uphill Athlete Podcast, Scott Johnston talks with professional runner, Mike Foote. They discuss Mike's training and athletic history, the process of his athletic development, injury rehab and prevention, and Mike's passion for moving quickly in the mountains.

Scott Johnston Talks with Luke Nelson on training for ultra running. Oct 06, 2020

Join Uphill Athlete co-founder Scott Johnston in his conversation with elite ultra runner Luke Nelson as they discuss their history and Luke’s connection to outdoor sports and activities. In this episode Luke and Scott do a deep dive into UA's Muscular Endurance progression. Luke has used it multiple times with great success for races and and FKTs. They discuss its role in providing increased fatigue resistance without super high mileage. They also touch on Luke’s balancing of career and family with his athletic ambitions; the appeal of fastest known times or FKTs; honoring the recovery process; how to encourage fatigue resistance, and how to program that into a training regime; the nuances of concentrated loading and shifting to tapering; the importance of the craft of daily practice as process-oriented goals; how to take the long-view and how to honor that process; how to construct the recovery process; "swimming like a cat" and using swimming as a recovery tool; and mastering efficiency on multiple types of terrain. There is much to be gleaned from this episode. Join in and give it a listen!

Nutrition For The Aging Athlete Sep 28, 2020

Scott Johnston talks with high performance dietitian Rebecca Dent on a variety nutrition-related topics for aging athletes. In this episode they cover: why not all calories are created equal; Non Exercise Active Thermogenesis “NEAT”; understanding calorie impact; the boundaries and conditions involved in fasted training; appropriate nutrient timing; the role of diet and nutrition in injury prevention; psychology of maintaining fitness as we age.

High Altitude Expedition Doctor, Monica Piris M.D. Sep 15, 2020

In this episode of the Uphill Athlete Podcast, Scott Johnston interviews Doctor Monica Paris M.D., basecamp doctor for Mount Everest, Cho Oyu, and Manaslu. Join them as they discuss a variety of topics including: approaching 8,000 meter peaks; knowing how the body responds to altitude before heading to the Himalaya; avoiding illness during an expedition; general versus individual medical guidelines regarding what is possible in high altitude alpinism; personal risk assessment for climbing at altitude; using hypoxic tents as preparation for acclimatizing for high altitude; and dispelling misinformation about using supplemental oxygen at altitude.

Coping With Catastrophic Injury Sep 08, 2020

"Other people’s fears cannot get the best of us.” -Tami Goodrich. In this episode of the Uphill Athlete Podcast, Scott Johnston is joined by husband and wife team, Sean and Tami Goodrich, coached by Carolyn Parker. In September of 2019, Sean had a life-threatening climbing accident that jeopardized the entire fabric of their life, goals, and livelihood. Join Scott, Sean, Tami, and Carolyn as they discuss this harrowing story and how they have moved forward and supported Sean’s unflinching desire to climb again.

Talking High Altitude Training with David Goettler Aug 23, 2020

In this episode of the Uphill Athlete Podcast, Scott Johnston talks with elite alpinist David Goettler on a gamut of topics including David’s training history; approaching the big mountain ranges fast and light; the importance of base fitness; learning from failure; fitness versus pre-acclimatization; approaches for a pre-acclimatization “training camp” leading up to high altitude expeditions; the advantages and disadvantages of hypoxic tents for acclimatization training; David’s experience of attempting Everest without oxygen and the challenges of climbing in this style on such a popular mountain; training for marathons as a mountain athlete; and training in less than ideal situations such as a global pandemic.

Talking Injury with Staff Physical Therapist Pete Dickinson Aug 01, 2020

Join Uphill Athlete co-founder Scott Johnston in a conversation with our staff physical therapist Pete Dickinson. In this episode they discuss Pete's background and affiliation with the U.S. Ski Team; the injury process; how to recover from injury; and strategies for injury prevention for athletes of all ages.

The Aging Athlete Jul 25, 2020

Join Uphill Athlete founders, Steve House and Scott Johnston, for a discussion of the aging process in athletes. In this episode, they outline their top six rules for athletic longevity, as well as answer questions from the Uphill Athlete community about training and performance as we age.

All About Aerobic Base Jul 25, 2020

It seems that the endurance training world is rediscovering the importance what we used just call base training but is now often referred to as Zone 2 training. Several popular podcasts have featured coaches and sport scientists like Stephen Seiler, Inigo San Milan and Phil Maffetone discussing this topic, coming at it from different angles. Uphill Athlete is no newcomer to this concept. UA co-founder Scott Johnston became a convert in 1984 after a chance meeting with Dr Zone 2 himself, Phil Maffetone.
In this episode co-founder discusses the concept of Aerobic Base/Zone 2. The emergence of this idea is traced to the empirical framework that coaches and athletes use to test the efficacy of their methods before scientific research is compiled to validate what coaches and athletes know already works.
Show Notes:
Aerobic testing article:
https://www.uphillathlete.com/aerobic-anaerobic-threshold-self-assess
ment/
Stephen Seiler Study:
https://www.researchgate.net/profile/Jonathan_Esteve/publication/23
7096628_Does_Polarized_Training_Improve_Performance_in_Recreatio
nal_Runners/links/0a85e530cba391399a000000.pdf
Aerobic Deficiency Syndrome:
https://www.uphillathlete.com/aerobic-deficiency-syndrome/

Free Speed: A Talk With Coach Scott Semple Jul 18, 2020

People often gloss over technique and attitude because this is in some ways more difficult to work and less gratifying than getting destroyed in a workout.
Coach Scott Semple and Uphill Athlete co-founder Scott Johnston will dive into what works, and what doesn’t.

Training, Stress, and Success for Female Athletes with Uphill Athlete Coach Alison Naney Jun 22, 2020

Uphill Athlete Coach Alison Naney has been running ultras since 2003 and coaching a broad range of athletes since 2006 through training groups, clinics, camps, and women’s retreats. Along the way she’s had two daughters, and shifted her mindset around training to fit around her family and work while still accomplishing big personal goals with her own running. Her experience as a massage therapist also guides her coaching practice to help athletes have a sustainable, long-term approach to training.
In this session Alison will discusses:
Balancing training with other life stressors for long term success and health.
Training through the menstrual cycle.
How life stress affects training.
Training for yourself rather than to fit in.
Injury prevention the key to success.
Weight loss and training.
The importance of patience. The 80/20 iceberg concept.
Fat adaptation through fasted training: is it appropriate for many women?
Postpartum recovery and return to training.
Training through pregnancy.
This was originally recorded with a (great!) live audience via Zoom on May 28, 2020.

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