{"podcast":{"title":"The Athlete's Compass","slug":"the-athlete-s-compass-6705232","podcast_index_feed_id":6705232,"rss_url":"https://feeds.captivate.fm/the-athletes-compass/","website_url":"https://athletica.ai/the-athletes-compass-podcast/","image_url":"https://artwork.captivate.fm/4dbd3845-ccb9-4e3d-b182-c607e86995df/E6BVQxOpbOH8MGosAXCNjhy4.jpg","author":"Athletica","episode_count":138,"summary":"The Athlete’s Compass Podcast is your compass for navigating endurance training and health. In this show, we explore the cardinal directions of training, nutrition, recovery, and mindset, delving into the dynamic relationship that drives athletic success. Athletes are more than numbers; they're individuals with unique lifestyles and mindset challenges. Coaches who understand these personal nuances play a vital role in their athletes' journey. While training details and data are important, tools like Athletica provide a solution to streamline the technicalities, allowing coaches to focus on the human connection which makes the human coaches the best they can be. Each week, renowned sports scientist and researcher Paul Laursen will be our teacher and guide as we break down training principles so you can understand how best to train for your sport! We take a no-bullshit and practical approach to support age-groupers, masters, and everyday cyclists, runners, and triathletes like you as you find your direction as an athlete. The hosts are Paul Laursen, sports scientist and founder of the Athletica.ai training platform, Marjana Rakai, coach, sports scientist, and triathlete, and Paul Wa…","last_synced_at":"2026-07-24T08:21:02.703077+00:00","page_url":"https://stenobird.com/podcast/the-athlete-s-compass-6705232"},"episode":{"title":"Why You Get Sore 48 Hours After Exercise and How to Fix It","slug":"why-you-get-sore-48-hours-after-exercise-and-how-to-fix-it","published_at":"2026-07-16T19:00:00+00:00","page_url":"https://stenobird.com/podcast/the-athlete-s-compass-6705232/why-you-get-sore-48-hours-after-exercise-and-how-to-fix-it","show_page_url":"https://stenobird.com/podcast/the-athlete-s-compass-6705232","url":"https://athletica.ai/the-athletes-compass-podcast/why-you-get-sore-48-hours-after-exercise-and-how-to-fix-it","audio_url":"https://episodes.captivate.fm/episode/25e1221a-ac66-4b95-a4ca-6d449e023d64.mp3","summary":"Why can a hard workout feel manageable at first, only to leave you struggling with stairs two days later? In this episode of The Athletes Compass Podcast , Paul Warloski and Dr. Paul Laursen explain delayed onset muscle soreness, or DOMS, and the role eccentric muscle contractions play in creating microscopic muscle damage. They explore why downhill running is especially punishing, how the repeated bout effect makes athletes more resilient, and why sport-specific preparation matters even for highly trained athletes. The conversation also covers protein timing, sleep, BCAAs, caffeine, hydration, warm-ups, and practical ways to decide whether soreness is mild enough to train through—or a sign that recovery should take priority. Key Takeaways DOMS usually peaks around 24–72 hours after unfamiliar or demanding exercise. Eccentric contractions—when a muscle lengthens while producing force—are a major trigger for soreness. Downhill running creates particularly high eccentric loading and should be introduced progressively. Soreness is not required for an effective workout and should not be treated as the goal. The repeated bout effect means the body experiences less damage and soreness after repeated exposure to the same movement. Athletes should prepare for the specific mechanical demands of their event, not just its cardiovascular demands. Gentle movement may help mild soreness feel better, but severe soreness requires patience and reduced loading. Total daily protein intake is likely more important than hitting a narrow post-workout “anabolic window.” Sleep supports the repair and adaptation processes that occur after training. Caffeine may reduce the perception of discomfort, but masking soreness can make it easier to overreach. A practical warm-up test can help guide tra…","meta_description":"Why can a hard workout feel manageable at first, only to leave you struggling with stairs two days later? In this episode of The Athletes Compass Podcast…","key_points":[],"chapters":[],"topics":[],"duration_seconds":2194,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-athlete-s-compass-6705232/episodes/why-you-get-sore-48-hours-after-exercise-and-how-to-fix-it/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-athlete-s-compass-6705232/why-you-get-sore-48-hours-after-exercise-and-how-to-fix-it.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}