In this powerful and deeply relatable episode, Jeff Weiss shares how he went from starting his first 10K at age 48 to completing Ironmans, ultra marathons, and chasing the World Marathon Majors in his 60s. Along the way, he unpacks the mental battles behind endurance sport, the value of failure, and why chasing big goals reshapes how we see ourselves. From narrowly missing the cutoff at the legendary Comrades Marathon to discovering resilience through ice baths and yoga, Jeff makes a compelling case that racing isn’t just about fitness — it’s about identity, courage, and choosing a life without regret.

1. You’re never too old to start — progress is possible at any age.
2. Big races build identity and self-belief, not just fitness.
3. Failure can unlock even bigger breakthroughs.
4. Planning your “next goal” prevents post-race emotional crashes.
5. Working with a coach builds confidence, accountability, and consistency.
6. Long races reveal mental weaknesses — and mental strength.
7. Ice baths and endurance racing both train the same muscle: courage.
8. Controlled discomfort in sport builds resilience for life and business.
9. “Do it scared” — fear is natural, but action reduces it.
10. Health span (not just lifespan) should be the real goal of training.

• Marjaana Rakai | Nordic Performance Lab
• Paul Warloski - Endurance, Strength Training, Yoga

In this episode of The Athletes Compass, Dr. Paul Laursen and the team break down the science and practical application of the second threshold — also known as LT2, VT2, FTP, or critical power. They explain what physiologically happens when you cross this boundary, why base training is essential before adding threshold work, and how over-unders, tempo sessions, and VO2 max intervals raise performance. The conversation explores common mistakes athletes make (especially doing too much intensity), the role of durability, and how to assess threshold progress without lab testing. If you want to train smarter, improve pacing, and sustainably increase performance, this episode delivers a masterclass in intensity control.

1. LT1 vs LT2: LT1 (aerobic threshold) = top of Zone 2, sustainable “all-day” effort. LT2 (second threshold) = highest sustainable steady-state effort before rapid fatigue.
2. Above LT2: Glycolytic demand increases, lactate accumulates faster, heart rate drifts, and fatigue accelerates.
3. Functional vs Lab Testing: FTP and critical power are practical field markers of LT2. Lab tests measure physiology, but field tests often matter more for performance.
4. Day-to-Day Variation Is Real: Sleep, fueling, equipment, environment, and training phase can significantly affect test results.
5. Base Training First: A strong aerobic base (mitochondrial development) improves tolerance to threshold work and increases fat oxidation capacity.
6. Over-Unders Work Because: They stimulate mitochondrial adaptations by forcing lactate clearance and improving aerobic durability.
7. Intensity Control Matters: Spending more time in the correct zone is more beneficial than constantly pushing the top end.
8. Most Common Mistake: Too much high-intensity work without sufficient aerobic base.
9. Durability Is the Goal: Threshold training should build resilience so performance doesn’t break down late in races.

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

In this episode, Dr. Mikki Williden returns to The Athletes Compass to explore the Constrained Energy Model, a concept reshaping how athletes and coaches think about training and fueling. Drawing on the groundbreaking work of Dr. Herman Pontzer, Mikki discusses the biological limits of daily energy expenditure, and why the old model of "more exercise = more calories burned" often backfires, leading to fatigue, weight gain, and hormonal dysfunction. The conversation tackles RED-S, perimenopause, nutrient timing, energy availability, and the limits of tracking tools, all while emphasizing the importance of individual context, intuitive feedback, and informed nutrition.

1. The Constrained Energy Model posits that daily energy expenditure plateaus, even with increased exercise.
2. Energy is redirected from "non-essential" functions like immunity and reproductive health under high training loads.
3. Over-relying on devices or formulas to track calories burned can lead to overfueling, weight gain, or gut issues.
4. RED-S (Relative Energy Deficiency in Sport) can impair hormones, recovery, and bone health, especially in female athletes.
5. Basal metabolic rate (BMR) forms the majority of energy use, but varies with sex, age, lean mass, and training history.
6. Fueling needs are individual: what works for Michael Phelps or Killian Jornet won’t work for everyone.
7. Tools like calorie counters can be helpful for education, but not as rigid frameworks.
8. Protein and strength training are critical, especially for perimenopausal women looking to protect bone and muscle mass.

• Mikkipedia | Dr. Mikki Williden’s podcast, covering topics such as nutrition, fitness, and longevity.
• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.