KoopCast

We reveal how Koop AI turns 25 years of coaching into an adaptive, terrain-aware training system for trail and ultra runners. We share why we built it, what it does today, where it falls short, and how we’re improving it with real race data.• why serious runners wanted expert validation without elite pricing• the three pillars of coaching we modeled: prescribe, analyze, communicate• onboarding that pulls real history, constraints, and race demands• dynamic plan changes for travel, missed runs, and time budget shifts• NGP-based feedback for trail intensity instead of raw pace• race specificity: course demands, heat, altitude and future prompts• features live now: chatbot tied to Koop’s content, calendar, swaps, block moves, cross-training, volume trends• limits we own: early-stage feedback, UI/UX, depth of “why,” and NGP-driven plan adjustments still shipping• how we validate against coach standards and major races like UTMB• long-term mission to make top coaching accessible to everyoneSign up: https://www.koopai-endurance.com/app/

Dr. Scott H. Frey is an internationally renowned neuroscientist and psychologist, accomplished endurance athlete, author, and teacher. Scott helps individuals and groups identify and realize their aspirations. He can be reached at: [email protected] to become a better coach? Check out UESCA’s Ultramarathon Coach Certification.- https://uesca.com/courses/uesca-ultrarunning-coach-certification/Sign up for CTS Coaching-https://trainright.com/coaching/ultrarunning/Subscribe to Research Essentials for Ultrarunning-https://www.jasonkoop.com/research-essentials-for-ultrarunningInformation on coaching-https://www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoopBuy Training Essentials for Ultrarunning:Amazon-https://www.amazon.com/dp/B09MYVR8P6Audible-https://www.amazon.com/dp/B09MYVR8P6#ultrarunning #trailrunning #running #sports #sportsperformance #sportsscience

Baptiste Morel-Prieur is a author on a recent paper titled Submaximal force-velocity relationships during mountain ultramarathon: Data from the fieldResearch from the 2023 UTMB offers ground-breaking insights into trail running performance by analyzing how runners handle different gradients throughout a race. Batiste Moral shares his data-driven approach that identifies specific areas where athletes can improve from year to year.• Analyzing Strava data from 600 UTMB participants reveals distinct "force" (uphill ability) and "velocity" (flat ground speed) components of performance• These components have no correlation with each other, meaning they represent different physiological abilities requiring targeted training• Case study of Jim Walmsley shows 76% of his time difference behind Kilian Jornet in 2022 occurred on gradients steeper than 20%• After focused training in the Alps, Walmsley specifically improved his steep climbing ability before winning UTMB 2023• Durability analysis suggests flat terrain speed deteriorates more than uphill capability during ultras, indicating flat-ground training after fatigue might be more valuable• Western States vs. UTMB comparison shows dramatically different terrain profiles despite both being 100-mile races<br>• Simple heart rate-based test can help identify your personal gradient-specific weaknessesPapers discussed-Decoding Ultramarathon: Muscle Damage as the Main Impediment to PerformanceSign up for CTS Coaching-https://trainright.com/coaching/ultrarunning/Subscribe to Research Essentials for Ultrarunning-https://www.jasonkoop.com/research-essentials-for-ultrarunningInformation on coaching-https://www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoopBuy Training Essentials for Ultrarunning:Amazon-https://www.amazon.com/dp/B09MYVR8P6Audible-https://www.amazon.com/dp/B09MYVR8P6#ultrarunning #trailrunning #running #sports #sportsperformance

Sophie Herzog is the Owner and Co-founder and primary performance analyst at the MRYAcenter for athlete development.MYRA institute: https://www.myracad.com/Koopcast on HRVhttps://www.myracad.com/articles/the-athletes-career-insurance-implementation-of-monitoring-tools-to-prevent-underperformance-in-sportsSign up for CTS Coaching-https://trainright.com/coaching/ultrarunning/Subscribe to Research Essentials for Ultrarunning-https://www.jasonkoop.com/research-essentials-for-ultrarunningInformation on coaching-https://www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoopBuy Training Essentials for Ultrarunning:Amazon-https://www.amazon.com/dp/B09MYVR8P6Audible-https://www.amazon.com/dp/B09MYVR8P6#ultrarunning #trailrunning #running #sports #sportsperformance

Isabel Martinez is a Research Sports Dietitian In the Department of Nutrition, Dietetics and Food at Monash University. She is the author of several studies on gut training as well as consults with athletes in this area.The Effect of Gut-Training and Feeding-Challenge on Markers of Gastrointestinal Status inResponse to Endurance Exercise: A Systematic Literature Reviewhttps://pubmed.ncbi.nlm.nih.gov/37061651/Development of a low-fructose carbohydrate gel for exercise applicationhttps://www.sciencedirect.com/science/article/pii/S2405844024095288Additional resources:https://www.cerebralperformance.com/Sign up for CTS Coaching-https://trainright.com/coaching/ultrarunning/Subscribe to Research Essentials for Ultrarunning-https://www.jasonkoop.com/research-essentials-for-ultrarunningInformation on coaching-https://www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoopBuy Training Essentials for Ultrarunning:Amazon-https://www.amazon.com/dp/B09MYVR8P6Audible-https://www.amazon.com/dp/B09MYVR8P6#ultrarunning #trailrunning #running #sports #sportsperformance

Dr. Scott H. Frey is an internationally renowned neuroscientist and psychologist, accomplishedendurance athlete, author, and teacher. Scott helps individuals and groups identify and realizetheir aspirations. He can be reached at: [email protected] resources:https://www.cerebralperformance.com/Sign up for CTS Coaching-https://trainright.com/coaching/ultrarunning/Subscribe to Research Essentials for Ultrarunning-https://www.jasonkoop.com/research-essentials-for-ultrarunningInformation on coaching-https://www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoopBuy Training Essentials for Ultrarunning:Amazon-https://www.amazon.com/dp/B09MYVR8P6Audible-https://www.amazon.com/dp/B09MYVR8P6#ultrarunning #trailrunning #running #sports #sportsperformance

Michele Zanini is a PhD candidate at Loughborough University as well as the head of Strength and Conditioning for the Italian Triathlon Federation. During this podcast we ddiscuss the concept of durability as it relates to ultramarathon performance. Papers discussed- Durability of Running Economy: Differences between Quantification Methods and Performance Status in Male RunnersSign up for CTS Coaching-https://trainright.com/coaching/ultrarunning/Subscribe to Research Essentials for Ultrarunning-https://www.jasonkoop.com/research-essentials-for-ultrarunningInformation on coaching-https://www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoopBuy Training Essentials for Ultrarunning:Amazon-https://www.amazon.com/dp/B09MYVR8P6Audible-https://www.amazon.com/dp/B09MYVR8P6#ultrarunning #trailrunning #running #sports #sportsperformance

Michael Rosenblat comes back on the podcast to discuss his new paper exploring what types of interval workouts are most effective for Ultrarunners. Which Training Intensity Distribution Intervention will Produce the Greatest Improvements in Maximal Oxygen Update and Time-Trial Performance in Endurance Athletes? A Systematic Review and Network Meta-analysis of Individual Participant Data. Michael’s website-https://www.evidencebasedcoaching.ca/Koop’s article on interval training-https://trainright.com/decoding-ultramarathon-interval-workouts/Sign up for CTS Coaching-https://trainright.com/coaching/ultrarunning/Subscribe to Research Essentials for Ultrarunning-https://www.jasonkoop.com/research-essentials-for-ultrarunningInformation on coaching-https://www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoopBuy Training Essentials for Ultrarunning:Amazon-https://www.amazon.com/dp/B09MYVR8P6Audible-https://www.amazon.com/dp/B09MYVR8P6#ultrarunning #trailrunning #running #sports #sportsperformance

Aitor Virbay is a Researcher in Exercise Physiologist and Metabolism and the Head of the nutrition and physiology department for the WT INEOS Grenadiers cycling team. He is also a scientific advisor to elite athletes and various companies as well as the Founder and Director of Glut4Science, a platform for scientific outreach.Glut4Science: https://glut4science.comAitor’s X Account: https://x.com/mvaitorSUBSCRIBE to Research Essentials for UltrarunningAdditional resources:Buy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

Curious about the secrets behind elite athlete contract negotiations? Get ready to master the art of securing powerful deals as we sit down with Kelly Newland, an expert who has transitioned from catering to top athletes to advising them on contract strategies. Inspired by her popular Instagram series, Kelly shares invaluable tips and tactics for athletes preparing to reCoach Jason Koop sits down with Kelly Newlon to discuss the state of elite ultramarathon contracts and best practices for athletes when negotiating.Kelly's IG and pro tipshttps://www.instagram.com/radboulder/Ultrarunning Magazine-What do Professional Trail and Ultrarunners Earn?https://ultrarunning.com/featured/what-do-professional-trail-and-ultrarunners-earn/SUBSCRIBE to Research Essentials for UltrarunningAdditional resources:Buy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

What drives an ultra marathoner to push through the final miles, or decide to DNF (Did Not Finish)? This episode tackles this profound question head-on, drawing from recent high-profile races like UTMB, Run Rabbit Run, and Leadville Trail 100. We explore the mental frameworks and pre-race preparations that can make or break an athlete's performance. By sharing personal stories and expert insights, we aim to provide guidance that helps athletes make confident decisions during and after a race, all while acknowledging the vital role coaches play in offering emotional support.Coaches face a delicate balance of celebrating successes and owning failures, especially in the high-stakes world of elite races like Western States and UTMB. Through candid discussions and reflections on personal experiences, we highlight the importance of empathy, self-reflection, and continuous improvement in coaching. We delve into public perceptions of coaching effectiveness, the individualized support athletes need post-race, and the role of feedback in fostering a growth mindset.Decision-making in ultra marathons is fraught with complexities, often involving more than just physical readiness. Using data from events like the Western States 100, we explore common issues such as nausea and mental fatigue, and how these can be mitigated through training and mental resilience. With insight from coaches AJW and Neal, we discuss lessons learned from DNFs, the integration of sports psychology into training, and the emotional journey of ultra runners. This episode offers a comprehensive look at the intricate dance of mind and body in the quest to cross the finish line.SUBSCRIBE to Research Essentials for UltrarunningAdditional resources:Buy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

Coach Jason Koop discusses the merits of double threshold workouts with Rune Talsnes. Comparison of acute physiological responses between one long and two short sessions of moderate-intensity training in endurance athletes.SUBSCRIBE to Research Essentials for UltrarunningAdditional resources:Buy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

Coach Jason Koop sits down with Stephanie Howe PhD, Nicole Rasmussen and Sarah Scozzaro to discuss the development and launch of our High Performance Coaching service for elite ultra runners. Info on the High Performance Coaching ProgramSubscribe to Research Essentials for UltrarunningAdditional resources:SUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

Ever wondered how elite trail and ultra runners manage to stay competitive throughout a jam-packed racing calendar? Join us as CTS coaches Neal Pallas and Adam Ferdinandson unlock the secrets to mastering the race recovery cycle. From developing tailored recovery plans to navigating the intricacies of transitioning between different race categories, this episode is loaded with actionable strategies to keep you performing at your peak while steering clear of injury and burnout.What happens when you need to balance high-intensity training with essential recovery? Addison lays out a comprehensive framework for categorizing race sequences, helping athletes pinpoint the critical phases of their training regimen. Whether transitioning from B races to A races or tackling back-to-back A races like Western States and UTMB, you'll gain clarity on how to optimize your training peaks and recovery intervals. And let's not forget the psychological aspects—physical healing isn't complete without addressing your mental well-being. Discover how maintaining supportive relationships and engaging in enjoyable activities can help you stay mentally sharp and avoid burnout.Finally, we dive into the practicalities of tapering and reintroducing intense workouts post-recovery. Neil and Adam share their expertise on individualized tapering strategies, emphasizing the importance of choosing races that align with your personal interests and values. Plus, get insider tips on monitoring your progress and knowing when to push the intensity. From determining appropriate recovery times to the benefits of community engagement at races, this episode offers a holistic approach to sustaining peak performance throughout the racing season. Don’t miss our invitation to join us at the Javelina 100 and explore how being part of the CTS family can elevate your running game.Additional resources:SUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

Coaches Stephanie Howe, PhD and Ryne Anderson discuss what athletes should and should not be doing in the several days leading up to UTMB.Timeshifter appAdditional resources:SUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

Luca Filipas is a coach, researcher and exercise physiologist based out of Milan Italy. He is the coach of TotalEnergies Pro Cycling Team, Owner and Coach of Endurance Academy and Researcher at the University of Milan. Paper discussed-Beyond the classical periodization: the new frontier of micro-periodization for endurance disciplinesPrevious podcast with LucaThe use case for HRV in ultrarunning with Marco AltiniAdditional resources:SUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

Uncover the secrets to excelling in extreme heat with Julian Perriard, a leading expert in environmental physiology. As the Western States Endurance Run approaches, Julian provides cutting-edge strategies for heat mitigation, including ice baths, slurries, and menthol gels. With rising global temperatures impacting athletic performance, we delve into crucial safety measures for endurance athletes. Learn how to maximize your performance while staying safe, regardless of the weather conditions.Julian also shares his expertise on heat acclimation strategies tailored for athletes. From exercising in environmental chambers to passive methods like hot baths, we explore how to incorporate heat acclimation into your training without compromising performance. Discover the physiological benefits of thJulien Périard is a Research Professor and Deputy Director of the University of Canberra Research Institute for Sport and Exercise (UCRISE), where he also leads the Environmental Physiology Research Laboratory. His integrative research examines the physiological mechanisms that mediate health and performance during exercise in adverse environments (heat and altitude) and the adaptations that stem from chronic exposure. He has worked with both amateur and professional athletes from various disciplines, along with National (Australian Institute of Sport) and International Federations (FIFA, World Athletics and World Triathlon). His work also examines how regular exercise can build resilience against rising global temperatures. He has authored over 125 research papers and book chapters, including a textbook on Heat Stress in Sport and Exercise and an invited review in Physiol Rev (which we will be discussing today!). EXERCISE UNDER HEAT STRESS:THERMOREGULATION, HYDRATION,PERFORMANCE IMPLICATIONS, AND MITIGATION STRATEGIESHeat Acclimatization Strategies Podcast- Koopcast 97Additional resources:SUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

Coach AJW discuss all things Western States 100 including how to manage before and during race. This podcast is a must have for any athlete and crew preparing for the Western States 100. Crack a Brew with AJWHeat Acclimation Strategies with Julién PeriardAdditional resources:SUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

Doug Brown is the founder and CEO of Untapped. In this discussion we review how nutrition labels are created and what the quality control process looks like for a nutrition product that is derived from natural components. Additional resources:SUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

Our Research for Essentials for Ultrarunning team discuss the recent Spring Energy debacle. Access the Spring reportsStephanie Howe-https://trainright.com/coaches/stephanie-howe/Nick Tiller-https://skepticalinquirer.orgJim Rutberg-https://trainright.com/coaches/jim-rutberg/Join Coach Jason Koop, Stephanie Howe, Nick Tiller, and Jim Rutberg on this episode of the KoopCast as they discuss lab results that reveal significant nutritional discrepancies in Spring Energy products, the implications for consumers and retailers, and the company's widely criticized response. Covering detailed product assessments and broader ethical discussions in sports nutrition, this episode offers valuable insights into product development, crisis communication, and the importance of transparency and accurate nutrition labeling.Introduction to the Controversy The Nutrition Lab Analysis Initial Findings and Reactions Spring Energy's Statement Reactions from the Running Community Broader Implications and Discussion The Path ForwardAdditional resources:SUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

Coaches Anne Tisdell and Ryne Anderson discuss how to take the right advice from your friends and training partners through the lens of how we take our own training and racing and translate it to athletes. Additional resources:SUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

Jason Koop and Adam Pulford discuss training quality and how we can define and improve it.Study on training quality-https://journals.humankinetics.com/view/journals/ijspp/18/5/article-p557.xmlAdditional resources:SUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

View all show notes and timestamps on the KoopCast website.Episode overview:Gabe Baida is a 15 year anti-doping professional. He was previously at USADA, where he served as the director of UFC and Premiere Sport. He is now the Executive Director of InnoVero.Episode highlights:(25:52) No fault period: a period with no consequence, athletes need to have the opportunity to learn the rules, six months of no fault for education(37:25) Solving anti-doping in ultrarunning: putting aside businesses and funding, it’s not rocket science, ultrarunning is missing a unifying entity but mapping an anti-doping plan is not hard(1:07:27) When to get USADA involved: UFC and cycling examples, the sooner the better, stay ahead of the ball, crossover athletes and organizations help to spur action in ultra-trailAdditional resources:SUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

View all show notes and timestamps on the KoopCast website. Episode overview:Corrine Malcolm is a coach, podcaster, on-air personality, and the head of the Pro Trail Runners Association anti-doping working group. Episode highlights:(14:34) Anti-doping goals in ultra-trail: an internationally recognized governing body, WADA compliance, moving past guerilla education, clarity and common rules(39:50) Managing cost: a federation, race organization, or other relevant entity could serve as a signatory, a less official system could also partner with USADA, being part of WADA is more convenient, the PTRA cannot be a signatory, finding this entity is a challenge(1:01:09) Next steps: inventing the “UTI”, what happens after an entity like this exists, establishing a global testing pool, distance-agnostic testingAdditional resources:https://corrinemalcolm.com/PTRA-https://trailrunners.run/SUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

View all show notes and timestamps on the KoopCast website.Episode overview:Tammy Hanson currently serves as the Elite Education Director at the U.S. Anti-Doping Agency (USADA). In this position, she oversees the day-to-day operations of USADA’s education and engagement initiatives, drives strategic planning, and develops effective, data-driven programs that focus on clean sport education. Tammy is recognized for her commitment to supporting global anti-doping partners and ongoing international research.Since joining USADA in 2015, Tammy has overseen a nearly twelvefold increase in education reach, highlighted by a significant rise in coach education, and has contributed to the enhancement of audience-specific content and programs.Originally from Wisconsin, Tammy earned a Bachelor of Science in Criminal Justice from the University of Wisconsin–Eau Claire in 2006 and a Master of Science in Organizational Leadership from Colorado State University in 2019. Tammy is passionate about empowering athletes with the tools necessary to compete with integrity.Episode highlights:(24:01) Athlete responsibilities: testing, knowing your rights, what are you putting in your body, over 300 prohibited substances, many prohibit substances are common over the counter medications, check globaldro.com, dietary supplements, other considerations(53:21) Advice for athletes: Pikes Peak Marathon example, different anti-doping organizations, the landscape is fractured, read the rules of your race(1:09:54) Educational resources: links in the show notes, go to experts, don’t guess, rules changeAdditional resources:GlobalDROUSADA Athlete resources2024 WADA prohibited listUSADA Supplement ConnectKoopCast with USADAs Matthew FedorkPodcast on NSAIDS in UltrarunningSUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

View all show notes and timestamps on the KoopCast website.Episode overview: In this first of four episodes on drugs in ultramarathon running, Eve Pannone joins the podcast to discuss NSAIDs in endurance sport. The widespread use of NSAIDs like ibuprofen (Advil) and naproxen (Aleve) in ultramarathon running is alarming due to the health risks associated with kidney disease, electrolyte imbalance, and other factors. NSAIDs exacerbate some of the stresses of endurance sport to dangerous levels and have no proven performance benefit, yet changing public perception is a challenge. In this episode we break down why NSAIDs are harmful, what we can do as a community to protect athlete health, and viable alternatives to painkillers. If you enjoy this episode, be sure to check out the next three episodes in this mini-series.Episode highlights:(6:15) Defining NSAIDs: demystifying pain relievers, Non-Steroidal Anti-Inflammatory Drugs, pain relievers that work by reducing inflammation, ibuprofen (Advil), naproxen (Aleve), and others, controversy around Aspirin, Tylenol is not an NSAID(10:28) Why NSAIDs are harmful: NSAIDs do not improve performance, risks and side effects, acute kidney injury, electrolyte imbalances, no positive and all negative effects(40:48) Alternatives to NSAIDs: caffeine, paracetamol (Tylenol) is low risk but medical interventions to reduce pain are generally a bad idea, accept that ultrarunning is going to hurtAdditional resources:What is known about the health effects of non-steroidal anti-inflammatory drug (NSAID) use in marathon and ultra-endurance running: a scoping reviewKoop’s article on Ironman’s Partnership with AlleveSUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

View all show notes and timestamps on the KoopCast website.Episode overview:Lloyd completed a BA (hons) in Business Administration at Staffordshire University and an MSc in Marketing Management at Aston University. He then proceeded to work in the advertising industry for several years before embarking on a career change in 2016.Lloyd returned to academia after a thirteen-year break and completed a Postgraduate Diploma (conversion degree) in Psychology at Birkbeck, University of London. After completion of the postgraduate diploma, Lloyd studied for an MSc in Applied Sport Psychology at St Mary’s University and graduated in 2021.Lloyd has also held several committee and board member roles at the British Psychological Society (BPS), and he is currently Past Chair for the BPS London & Home Counties branch and an editorial board member for Sport & Exercise Psychology Review (SEPR) which is an international, peer-reviewed publication.Episode highlights:(25:17) What is “real” pain: associations between perceived pain and injury or tissue breakdown, societal portrayals and associations between pain and injury(40:33) Seeking longer distances: graduating from 50 to 100 miles, adapting to the challenges of longer distance, the distance gap between training and racing, attraction to the unknown, challenge through duration versus intensity, being content with your race distance(45:02) Athlete takeaways: capability through knowledge, discussing pain with peers and your coach, reflecting only our personal pain narrative, pain and prevention, managing pain is a learned skillAdditional resources:Papers discussed-‘Pushing through the pain cave’: Lived experiences of pain tolerance in male ultra-marathon runnersPortrayals of Pain in Children’s Popular Media: Mothers’ and Fathers’ Beliefs and AttitudesLLoyd on X: @nathan78Academic profile: https://www.stmarys.ac.uk/staff-directory/lloyd-emeka-staff-profileResearchGate profile: https://www.researchgate.net/profile/Lloyd-EmekaLinkedIn: https://www.linkedin.com/in/lloyd-emeka-msc-gmbpss-1262662https://www.frontiersin.org/articles/10.3389/fpain.2022.898855/fullSUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

​​View all show notes and timestamps on the KoopCast website.Episode overview:Dan Owens is an associate professor in cellular and molecular exercise physiology at Liverpool John Moores University, Liverpool (UK). His research sits at the crossroads between nutrition, muscle metabolism, and muscle adaptation. In parallel to his academic career, Dan brings his passion for sports science to practice and has provided nutrition and physiology support for amateur and elite athletes across sports, including rugby union and league, ski and snow sports, football (soccer), and motorsports (Formula 1) and triathletes.Episode highlights:(23:00) Omega 3s: EPA and DHA fatty acids, mediating inflammation and oxidative stress, dietary intake before supplementation, mixed research results, high cost, use case for athletes coming off of surgery(33:46) Vitamin D: claims, the big picture, a necessary vitamin rather than a performance aid, sources of Vitamin D, role in regulating calcium to the blood, the goal is to avoid deficiency(52:08) Supplements for EIMD: avoiding deficiencies with omega 3s and vitamin D, proactive nutritional health, considering protein and polyphenols, low risk optionsAdditional resources:Research enquiries – [email protected], physiology, and coaching inquiries – [email protected]’s handles-Twitter: @dan_owieLinkedIn: https://www.linkedin.com/in/daniel-owens-phd-9361373a/Instagram: @owens_performance_solutions Papers discussed-Exercise-induced muscle damage: What is it, what causes it and what are the nutritional solutions?The Effects of Omega-3 Fatty Acid Supplementation on the Lipid Profile and Cardiovascular Markers Following Downhill Running in Long-Distance RunnersWhat is known about the health effects of non-steroidal anti-inflammatory drug (NSAID) use in marathon and ultraendurance running: a scoping reviewVitamin D conversion for dietary/supplemental intake: 1 microgram = 40 IU (we suggest 1000-2000 IU per day vitamin D3 during winter) Vitamin D blood concentration conversion: 1 ng/mL = 2.5 nmol/L (we aim for around 75 nmol/L) Asker Jukendrup’s Vitamin D guideSUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

View all show notes and timestamps on the KoopCast website.Episode overview:Floris Wardenaar is an assistant professor at the College of Health Solutions since September 2017 with expertise in Performance Nutrition.Floris's education:PhD Dietary exposure assessment in athletes, Wageningen University 2017MS Nutritional Physiology, Wageningen University 2005Internship, the University of Texas at Austin, Department of Kinesiology, 2005BS Nutrition and Dietetics, Amsterdam University of Applied Sciences (Hogeschool van Amsterdam, HvA) 2001Episode highlights:(35:15) Sodium bicarbonate example: best for sprinting 30-90 seconds, lack of relevance to ultramarathon running, know what problem you are trying to solve(51:18) Single substances: caffeine example, controlling dosage, timing, and substance, coffee example(1:01:00) Personalized nutrition: potentially the future, testing for deficiencies, magnesium supplement exampleAdditional resources:How Sports Health Professionals Perceive and Prescribe Nutritional Supplements to Olympic and Non-Olympic AthletesAIS supplement frameworkBlood Biomarkers with Charlie Pedlar, PhD | KoopCast Episode #186SUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or AudibleInformation on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

View all show notes and timestamps on the KoopCast website.Episode overview:Frederic Sabater Pastor is a CTS ultrarunning coach with a PH.D. in Exercise Physiology and experiences coaching athletes for a variety of challenges. He is also a Postdoctoral researcher at the Inter-university Lab of Human Movement. His areas of focus are  running, trail, performance, physiology, and fatigue.Episode highlights:(32:02) Training differences: road runners 20 hrs/week, trail runners 10 hrs/week, road runners cross train and strength train more, overall road volume is double despite race duration being up to 10x less(37:11) Why are trail runners stronger: do runners self-select, is trail running innately better strength training, strength training is a broad term(51:38) Specificity of running economy: train for specificity, changing protocols from road training, strides over technical terrain, differences in strength trainingAdditional resources:Fred’s paperTrail Runner Magazine’s coverage of this paperFred’s CTS Coach BioFred’s Researchgate profileSUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or AudibleInformation on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

View all show notes and timestamps on the KoopCast website.Episode overview:Dr. Scott H. Frey is an internationally renowned neuroscientist, psychologist, accomplished endurance athlete, author, and teacher. Scott helps individuals and groups identify and realize their aspirations. He can be reached at: [email protected] highlights:(29:00) Data and compromising effort levels: example of readiness scores harming mental preparation pre-race(39:04) Feedback manipulation: training interventions, example of pacing for a closer finish line, interjecting uncertainty in cycling workouts, cycling racing example(1:06:25) Strength of mental training interventions: interval analogy, medical analogy, randomized double blinded studies, placebo meta-analysis example, half of treatment is mentalAdditional resources:Scott's websitehttps://www.cerebralperformance.com/SUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or AudibleInformation on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

View all show notes and timestamps on the KoopCast website.Episode overview:Dr. Nicolas Berger is a Senior Lecturer in Sport & Exercise at Teeside University’s Centre for Rehabilitation. In this episode, we discuss the emerging topic of durability in endurance sports and how it applies to ultrarunning. Topics discussed: 1- Why examining physiological variables matter and why determining what variables matter more is important for training design2- How physiological testing is limiting3- The concept of durability4- What affects durability and how to improve it5- How progression runs useful in some contexts and not in othersEpisode highlights:(17:26) Muscular fatigue: Gui Millet’s 2011 presentation, ultramarathon runners are more muscular than marathon runners, additional muscle mass may combat fatigue, strength demands of uphill and downhill running, sacrificing running economy for strength and durability(24:00) Strength gains from training: trail runners get strength gains naturally, there is a higher bar for strength training trail runners, strength for running economy in road runners(44:59) DIY-ing your own durability test: consistency of testing, track what you eat and how you feel, measure what you can, keep conditions similar, deciding what training to work onAdditional resources:Nic’s profiles-TU Research ProfileGoogle Scholar ProfileResearchGateTwitterEarlier podcast on Durability with Ed MaunderFatigue and Ultra-Endurance Performance by Guillaume MilletSUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or AudibleInformation on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

View all show notes and timestamps on the KoopCast website.Episode overview:CTS Coaches Sarah Scozzaro and Nicole Rasmussen go over how to set up a strength program for ultrarunners. We discuss strength training for injury resiliency, performance goals, and health, and discuss tools that you can use to set up your season. Episode highlights:(32:01) Programming for performance goals: experience in the gym, addressing weaknesses in strength and power, utilizing gym time while running volume is low, heavier lifts early in the season(41:59) Scheduling your week: strength training is not rest, hard days hard, easy days easy, stacking strength workouts with high-intensity runs, the most important focus comes first, protect what matters the most.(1:21:14) General exercises for running: consider the demands of trail and ultra, strengthening relevant muscles, the challenge of addressing this on a podcast, resources in the show notesAdditional resources:Sarah on InstagramSuccessful Physical Therapy for Ultrarunners with Nat Collins DPT CSCS | Koopcast Episode 101The American Academy of Orthopaedic Manual Physical TherapistsSUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or AudibleInformation on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

View all show notes and timestamps on the KoopCast website.Episode overview:Stephanie Howe, Ph.D. is a CTS Pro Coach and nutritionist. She has a Ph.D. in Nutrition & Exercise Science from Oregon State University and a Sports Nutrition Diploma from the International Olympic Committee. She is also the 2014 Western States Endurance run champion.Episode highlights:(25:43) Weight loss for performance: nutrition for performance and nutrition for weight loss are at odds, keep training volume low, start making changes well before your goal race, hormonal effects of undereating and sex differences(37:23) Macronutrient breakdown: dependant on goals, maintaining lean muscle mass, increasing protein relative to carbohydrates, using MyFitnessPal(55:34) Eating as a social activity: diets that limit certain food groups are generally unsustainable, some diets work in the short term due to practical caloric restriction, weight rebound after diets, food should be fun, sustainability of diet is the most importantAdditional resources:Dynamic Energy Balance Figure Example of factors that impact EI and EE (Full article)My Fitness Pal most user friendly to track intakeUSDA Food Data Central. Most accurate database for food compositionHarris-Benedict equationSUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-https://www.trainright.comKoop’s Social Media: Twitter/Instagram- @jasonkoop

View all show notes and timestamps on the KoopCast website.Episode overview:If you are not planning out your season by now you should be! CTS coaches Cliff Pittman and AJW discuss how to set up your season with the right anchor points, how to schedule a B race and how to keep the focus on the things that are the most important.Episode highlights:(9:02) Western States classic buildup: Way Too Cool 50k, American River 50, Miwok 100k, Memorial Day training camp(17:02) Koop’s framework: identifying key goal races, building an ideal long range plan before modifying it to incorporate supporting races, camps, and life circumstances, knowing where to make compromises(30:00) Recon the crux of the course: challenges with course recon, Western States example and trails blocked by snow, example from the first year of Cocodona, confidence boostAdditional resources:SUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-https://www.trainright.comKoop’s Social Media: Twitter/Instagram- @jasonkoop

View all show notes and timestamps on the KoopCast website.Episode overview:Neal Palles is a Licensed Clinical Social Worker, Mental Performance Coach, and CTS Ultrarunning coach based in Longmont, Colorado.Have you ever felt the weight of failure pressing down on you after a season of unmet athletic goals? Join Coach Jason Koop and CTS coach Neal Palles as we dissect the emotional journey of resilience in the face of athletic disappointment. In our heart-to-heart, Neil shares his eloquent insights from his latest article, guiding us through the storm of DNFs and injuries and charting a course toward using these setbacks as the building blocks for future triumphs.Episode highlights:(12:05) Moving past failure: practical example, find what failure means to you, breaking down standards and process goals, reframing failure into a growth mindset, personal Leadville example, taking failure as a challenge rather than a threat(33:55) Diffusing from stories: recognizing the personal stories we tell ourselves, examples, sources, write the story you want(42:45) Intentional catalysts: pacers, recognizing you can use help, getting help from friends and family, taking care of yourself, communicating with your tea,Additional resources:Neal’s article ‘The Freedom to Fail’-https://coloradopsychotherapyandsport.com/blog/2023/12/6/the-freedom-to-failSUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-https://www.trainright.comKoop’s Social Media: Twitter/Instagram- @jasonkoop

View all show notes and timestamps on the KoopCast website.Episode overview:CTS Coaches John Fitzgerald and Stephanie Howe discuss how to navigate winter training for Ultramarathon.Episode highlights:(14:39) Structuring the winter season around races: athletes who peak at different times of the year, longer recovery for athletes with longer race seasons, 4-8 weeks of fun or unstructured training, recognize when you need a break(37:58) Work on weakness at a time: athletes try to change too many things at once during the winter season, examples, pick one weakness to work on(59:36) Fitz on returning to running: shifting from non-weight bearing to weight bearing activities, strength foundation, working on running while snow piles up, keeping two runs per weekAdditional resources:SUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-https://www.trainright.comKoop’s Social Media: Twitter/Instagram- @jasonkoop

View all show notes and timestamps on the KoopCast website.Episode overview:Nidia Rodriguez-Sanchez, Ph.D., has spent her career in the field of sports nutrition and physiology. She earned her BSc in Dietetics / Clinical Nutrition and later pursued postgraduate studies in Anthropometry and Nutrition applied to Sports, which gave her a better understanding of the unique nutritional needs of athletes and physically active individuals.Dr Rodriguez-Sanchez has worked as a sports dietitian for a Mexican professional football team and as a nutrition advisor for the Gatorade Sports Science Institute Mexico. She also holds an IOC Diploma in Sports Nutrition, and she is an ISAK Level 3 Instructor.Dr Rodriguez-Sanchez holds a PhD in Hydration Physiology and has completed post-doctoral research in the field.She is a Physiology and Nutrition Lecturer at the University of Stirling, where she also serves as the MSc Sport Nutrition Programme Director.In addition, Nidia is a Fellow of the Higher Education Academy (FHEA), a Graduate member of the Sport and Exercise Nutrition Register (SENr), and a member of the Physiological Society (PhySoc).Episode highlights:(17:53) Theory on hormone cycles and hydration: estrogen and progesterone can impact nutrition needs, performance, brain function, investigating fluid and electrolyte balance (25:27) Practical considerations for females: no meaningful differences in hydration for female athletes versus males or across different phases of their cycle, no performance differences, avoiding overhydration, cross-cycle variations in core temperature are insignificant(36:23) Sweat testing: Precision Hydration sweat testing at CTS, sweat testing protocol, menstrual cycle phase does not impact resultsAdditional resources:Fluid and electrolyte balance considerations for female athletes-https://pubmed.ncbi.nlm.nih.gov/34121620/SUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-https://www.trainright.comKoop’s Social Media: Twitter/Instagram- @jasonkoop

View all show notes and timestamps on the KoopCast website.Episode overview:Nick Tiller, PhD is an exercise scientist at Harbor-UCLA. He is also the author of The Skeptics Guide to Sports Science, a columnist for Ultrarunning Magazine and the Skeptical Inquirer.Episode highlights:(9:09) Science communication: academics fighting back against media claims, Don't Be Such A Scientist, the importance of science communication, examples(44:48) Identifying bad science: 28% increase in VO2max is a red flag, sedentary versus trained individuals, training and EPO example, unsubstantiated citations, statistical errors, absolute versus relative VO2max, retracting the article(1:37:10) Inverse relationship between media presence and credentials: fitness influencers on Instagram, being a full-time influencer and capitalizing on sensationalization, science is incremental and rarely sensationalAdditional resources: You can find all of Nick’s work here, https://www.nbtiller.com/ Our combined Twitter list- Louise Burke- @LouiseMBurke Asker Jukendrup- @JeukendrupBrad Schoenfeld-@BradSchoenfeldGuillaume Millet- @kinesiologuiStuart Phillips- @mackinprofMichael Joyner @DrMJoyner Kristy Sale- @ElliottSaleTrent Stellingwerff- @TStellingwerffInigo San Milan-@doctorinigoMarco Altini- @altini_marcoSian Allen- @DrSianAllenStephen Seiler- @StephenSeilerSUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-https://www.trainright.comKoop’s Social Media: Twitter/Instagram- @jasonkoop

View all show notes and timestamps on the KoopCast website.Episode overview:Luc van Loon is a Professor of Physiology of Exercise and Nutrition and Head of the M3-research group at the Department of Human Biology at Maastricht University. Luc has an international research standing in the area of skeletal muscle metabolism and has published well over 475 peer-reviewed articles. Current research in his laboratory focuses on the skeletal muscle adaptive response to physical activity, and the impact of nutritional and pharmacological interventions to modulate metabolism in both health and disease.Episode highlights:(22:50) Results of collagen research: collagen stimulates neither connective nor contractile proteins in muscle, potential explanations, the benefits of collagen are not confirmed, areas for future research(42:35) Dietary protein intake: athletes who exercise more consume more food, thus their protein and amino acid intake per kg body mass is already high, recap(45:57) Sources of collagen: collagen from skin sources are superior, dangers of concentrating heavy metals in bone broth, example of athlete consuming arsenic from saltAdditional resources:SUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-https://www.trainright.comKoop’s Social Media: Twitter/Instagram- @jasonkoop

View all show notes and timestamps on the KoopCast website.Episode overview:Jeff Rothschild is a registered dietician, PhD, and research associate at Sports Performance Research Institute New Zealand.Ever been curious about the science behind fueling your athletic performance? Look no further, as we are joined by Jeff Rothschild, a registered dietitian and researcher, who is here to break down the complex concept of carbohydrate periodization for trail and ultra runners. We dissect the misunderstood principle of "fueling for the work required" and dive into how an athlete can manipulate their carbohydrate intake during periods of high intensity or high training loads. Jeff's innovative research on this topic unveils an index for quantifying carbohydrate periodization - a game-changer for athletes aiming to enhance their performance through optimized nutrition.Episode highlights:(17:32) Calculating periodization: any metric of training load, daily carbohydrate intake in g/kg, correlation coefficient, reasons for including range and monotony(36:24) How to track your carbohydrate periodization: track your diet, consistent measures of training load, TSS or CR100, TSS is best, use the spreadsheet in the description, help from Jeff’s app(43:38) Use cases for carb periodization: predicted TSS for your upcoming workout, adjusting carbohydrate intake based on each day, you can consume more after the workout if the true TSS was higher than expected, examplesAdditional resources:The quantification of daily carbohydrate periodization among endurance athletes during 12 weeks of self-selected training: presentation of a novel Carbohydrate Periodization IndexJeff’s app-https://rothschild.shinyapps.io/carb-index-app/SUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-https://www.trainright.comKoop’s Social Media: Twitter/Instagram- @jasonkoop

View all show notes and timestamps on the KoopCast website.Episode overview:Jim Rutberg is the Content Director for CTS. He has co-authored ten books on training and sports nutrition, including “The Time-Crunched Cyclist” and “Training Essentials for Ultrarunning,” and produced more than 20 full-length indoor cycling videos. He is also the primary author for the Research Essentials for Ultrarunning Newsletter. Episode highlights:(31:32) Finding coaching mentors: the best way to progress as a coach, personal example, collaboration and competition(51:24) Second phase of coaching: growth and expertise, creating a product to innovate in business or sport, variability of duration, personal examples from Rutty and Koop(1:23:55) Safeguarding you reputation: coaching is a small community, competitors may eventually be colleagues, be someone other coaches want to work withAdditional resources:FastTalk labs- How to Remain Relevant in 10 yearsPodcast with Lindsay GolichPodcast with Andy KirklandSUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-https://www.trainright.comKoop’s Social Media: Twitter/Instagram- @jasonkoop

View all show notes and timestamps on the KoopCast website.Episode overview:Coaching industry veteran and Training Peaks’ co-founder Dirk Friel takes over the KoopCast to discuss the business of ultramarathon coaching. The panel of coaches and coaching business owners includes Jason Koop, Heather Hart, owner/founder of Hart Strength and Endurance Coaching, and Jeff Browning, who owns his own coaching company.Episode highlights:(13:50) Jeff and Heather’s startup experience: technology and marketing background, taking baby steps, making the move to full-time coaching, transitioning from flexible gig jobs(57:44) Heather on recruiting assistant coaches: Heather’s experience, admitting assistant coaches, your reputation is on the line, UESCA certification, networking but not actively recruiting(1:50:23) Jason on coach-athlete ratios: athletes require roughly 1 hour per week, 40 athletes for a 40 hour work week, most CTS coaches are full time, Jason is able to take ~1 new athlete per yearAdditional resources:Heather’s coaching websiteJeff’s coaching websiteSUBSCRIBE to Research Essentials for UltrarunningBecome a certified ultramarathon coachBuy Training Essentials for Ultrarunning on Amazon and Audible.Information on coaching-https://www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

View all show notes and timestamps on the KoopCast website.Episode overview:Diego Jaén-Carrillo PhD is a postdoctoral researcher at Universität Innsbruck. Weighted vests are a common intervention used by both coaches and athletes, yet the existing research on weighted vests is virtually nonexistent. In this episode we discuss his pioneering study on weighted vests and their potential training applications for running and hiking. Episode highlights:(16:41) Research design: incremental speed and gradient test, 5-10% body weight vests represent in-race loads(21:26) Stride length and stride frequency: both increase with speed, both variables were unchanged with weighted vests, individual preferred stride frequency and stride length(29:08) Weighted vests for running economy: example ways to train leg stiffness, weighted vests training leg stiffness with greater specificity to running, ~5% bw is reasonable, application across a range of running velocitiesAdditional resources:Training Specificity in Trail Running: A Single-Arm Trial on the Influence of Weighted Vest on Power and Kinematics in Trained Trail RunnersSUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or AudibleInformation on coaching-https://www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

View all show notes and timestamps on the KoopCast website.Episode overview:Didn't we all, at some point, feel that prick of regret at a mistake made or a lesson learned the hard way? As your devoted trail and ultra running coaches, we've had our share of missteps over the past year. From seemingly minor issues like failing to thoroughly educate athletes about the World Anti-Doping Agency's rule on IV fluids to more significant ones, we've seen it all. And today, we're pulling back the curtain on our successes and missteps alike to help you avoid the same pitfalls.Episode highlights:(2:04) Nicole’s mistake: IV fluids are banned in and out of competition, reasoning, example where an athlete gave themselves IV before a race, the role of coaches as educators(18:41) Ryne’s mistake: considering weather and training, factoring in heat and humidity to long range plans, key training blocks happen May-July, examples, being proactive with scheduling, using cooling strategies in training(25:23) Sarah’s mistake: assuming athletes make good recovery decisions, example, forcing athletes to take recovery when they need it(41:43) Koop’s mistake: accounting for the stress of travel, time zone changes and long-range travel for athletes, examplesAdditional resources:Time Shifter appSUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-https://www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

View all show notes and timestamps on the KoopCast website.Episode overview:Dr. Nicolas Berger is a Senior Lecturer in Sport & Exercise at Teeside University’s Centre for Rehabilitation. In this episode we discuss Nic’s new study on the limits of ultramarathon performance, which brings together a who’s-who of researchers in the ultramarathon space to create a framework of performance that will be foundational for years to come. We focus on the myriad of factors that influence performance outside of pure fitness including GI distress, psychology, durability, and the integrative way in which these factors combine to affect performance.Episode highlights:(28:26) Stephen Seiler’s chart: physiological improvement plateaus with time in trained athletes but performance does not, performance is multifactorial, during longer duration events multifactorial factors matter more, examples, small changes with big impacts(43:40) Malleable strategies: recognizing that strategies must change based on environmental factors, example, gastric emptying, cycling example, taking advantage of features of the race(46:54) Durability: Andy Jones and physiological resilience, how we perceive fatigue matters more than the physiology itself, nerve blocking exampleAdditional resources:TU Research ProfileGoogle Scholar ProfileResearchGateTwitterLimits of Ultra: Towards an Interdisciplinary Understanding of Ultra-Endurance Running PerformanceSUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-https://www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

View all show notes and timestamps on the KoopCast website.Episode overview:CTS coaches Addison Smith and Adam Ferdinandson join the podcast for an insightful coach roundatble. We discuss subjectivity from coach participation in sport, the delicate balance of simultaneously supporting and challenging your athletes, and the importance of being there either in-person or virtually for your athletes before, during, and after events. We round out our discussion with takeaways from the UESCA conference and the developing professionalism of ultramarathon coaching.Episode highlights:(20:24) Addison’s takeaway: supporting your athlete while managing expectations and challenging them as athletes, being the cheerleader while also pushing challenge, fueling example(28:50) The athlete owns their training: a material coaching philosophy, taking the ego out of coaching, examples, your athlete’s training is not your training, changing vocabulary to reflect coaching philosophy(35:58) UTMB example: Addison on UTMB, feeling like you have a teammate, example of an athlete who lost all their gear on the way to UTMB, impromptu Billy Yang care package, athlete feedbackAdditional resources:SUBSCRIBE to Research Essentials for UltrarunningInformation on coaching-https://www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoopBuy Training Essentials for Ultrarunning on Amazon and Audible.

View all show notes and timestamps on the KoopCast website.Episode overview:Michael Rosenblat is a researcher and coach with expertise in kinesiology, physiotherapy, and exercise science. In this episode we discuss his three most recent meta-analyses on interval structure, including how to translate cycling intervals to protocols for runners, interval duration and macrostructure, and the relationship between VO2peak and time trial performance.Episode highlights:(14:24) Translating interval structure: it depends, direct translation usually works, tendon loading, injury prevention, recovery, metabolic load is probably 1:1(32:59) HIIT volume: example of 20x1min versus 4x5min, metabolic differences, total session volume does not correlate with improvement, duration of work bout does, maximizing versus optimizing time at intensity(51:14) VO2max vs. performance: %change in VO2peak does not correlate with %change in performance, Paula Radcliffe example, VO2max plateaus with years of training but performance keeps improving, CTS lab exampleAdditional resources:Papers discussed-The Additional Effect of Training Above the Maximal Metabolic Steady State on VO2peak, Wpeak and Time‑Trial Performance in Endurance‑Trained Athletes: A Systematic Review, Meta‑analysis, and Reality CheckEffect of Interval Training on the Factors Influencing Maximal Oxygen Consumption: A Systematic Review and Meta‑AnalysisProgramming Interval Training to Optimize Time‑Trial Performance: A Systematic Review and Meta‑AnalysisSUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-https://trainright.com/Koop’s Social MediaTwitter/Instagram- @jasonkoop

View all show notes and timestamps on the KoopCast website.Episode overview:Dr. Fedoruk is the Chief Science Officer for USADA. In this episode, we discuss the landscape of anti-doping solutions and what USADA does to combat doping within the sports they have jurisdiction over.Episode highlights:(32:48) Global anti-doping structure: USADA is one of over 100 signatories of the World Anti-Doping Agency, protecting the independence of the anti-doping framework, application to professional sport, examples(45:40) Therapeutic use exemptions (TUEs): why TUEs exist, medical prescriptions, ADHD example, independent specialists examine blinded samples to confirm diagnoses are legitimate(56:14) Contamination: supplements, increasingly precise tests pick up on contaminated medication, examples of contamination from pharmaceutical manufacturers and restaurants, solutions, minimal reporting limits, aligning technology and policy, examplesAdditional resources:https://www.globaldro.com/HomeUSADA Athlete Resources-https://www.usada.org/resources/USADA Reasoned Decision-https://www.usada.org/athletes/results/u-s-postal-service-pro-cycling-team-investigation/SUBSCRIBE to Research Essentials for Ultrarunning-https://www.jasonkoop.com/research-essentials-for-ultrarunningInformation on coaching-https://www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoopBuy Training Essentials for Ultrarunning on Amazon and Audible. 

View all show notes and timestamps on the KoopCast website.Episode overview:Guillaume Millet and Vincent Viet manage the Salomon High-performance program for their elite athletes.Episode highlights:(12:57) HPC coaching structure: team sports the U.S., the high performance coordinator, bringing in other experts(24:30) Building athlete confidence: the process takes time, not all athletes are interested, being careful with the framing of HPC, examples, injury prevention(44:08) Who should create HPC: example of athlete concerns about the HPC as a screening process within Salomon, recognizing bias, theorizing athlete-driven HPC, data confidentialityAdditional resources:SUBSCRIBE to Research Essentials for UltrarunningInformation on coachingKoop’s Social MediaTwitter/Instagram- @jasonkoopBuy Training Essentials for Ultrarunning on Amazon or Audible.