Episodes

Oct 8

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 everyone Sign up: https://www.koopai-endurance.com/app/

May 23

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: Scott@CerebralPerformance.com Want 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-ultrarunning Information on coaching- https://www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop Buy Training Essentials for Ultrarunning: Amazon- https://www.amazon.com/dp/B09MYVR8P6 Audible- https://www.amazon.com/dp/B09MYVR8P6 #ultrarunning #trailrunning #running #sports #sportsperformance #sportsscience

May 16

Baptiste Morel-Prieur is a author on a recent paper titled Submaximal force-velocity relationships during mountain ultramarathon: Data from the field Research 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 weaknesses Papers discussed- Decoding Ultramarathon: Muscle Damage as the Main Impediment to Performance Sign up for CTS Coaching- https://trainright.com/coaching/ultrarunning/ Subscribe to Research Essentials for Ultrarunning- https://www.jasonkoop.com/research-essentials-for-ultrarunning Information on coaching- https://www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop Buy Training Essentials for Ultrarunning: Amazon- https://www.amazon.com/dp/B09MYVR8P6 Audible- https://www.amazon.com/dp/B09MYVR8P6 #ultrarunning #trailrunning #running #sports #sportsperformance

May 9

Sophie Herzog is the Owner and Co-founder and primary performance analyst at the MRYA center for athlete development. MYRA institute: https://www.myracad.com/ Koopcast on HRV https://www.myracad.com/articles/the-athletes-career-insurance-implementation-of-monit oring-tools-to-prevent-underperformance-in-sports Sign up for CTS Coaching- https://trainright.com/coaching/ultrarunning/ Subscribe to Research Essentials for Ultrarunning- https://www.jasonkoop.com/research-essentials-for-ultrarunning Information on coaching- https://www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop Buy Training Essentials for Ultrarunning: Amazon- https://www.amazon.com/dp/B09MYVR8P6 Audible- https://www.amazon.com/dp/B09MYVR8P6 #ultrarunning #trailrunning #running #sports #sportsperformance

Apr 24

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 in Response to Endurance Exercise: A Systematic Literature Review https://pubmed.ncbi.nlm.nih.gov/37061651/ Development of a low-fructose carbohydrate gel for exercise application https://www.sciencedirect.com/science/article/pii/S2405844024095288 Additional 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-ultrarunning Information on coaching- https://www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop Buy Training Essentials for Ultrarunning: Amazon- https://www.amazon.com/dp/B09MYVR8P6 Audible- https://www.amazon.com/dp/B09MYVR8P6 #ultrarunning #trailrunning #running #sports #sportsperformance

Apr 17

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: Scott@CerebralPerformance.com Additional 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-ultrarunning Information on coaching- https://www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop Buy Training Essentials for Ultrarunning: Amazon- https://www.amazon.com/dp/B09MYVR8P6 Audible- https://www.amazon.com/dp/B09MYVR8P6 #ultrarunning #trailrunning #running #sports #sportsperformance

Apr 10

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 Runners Sign up for CTS Coaching- https://trainright.com/coaching/ultrarunning/ Subscribe to Research Essentials for Ultrarunning- https://www.jasonkoop.com/research-essentials-for-ultrarunning Information on coaching- https://www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop Buy Training Essentials for Ultrarunning: Amazon- https://www.amazon.com/dp/B09MYVR8P6 Audible- https://www.amazon.com/dp/B09MYVR8P6 #ultrarunning #trailrunning #running #sports #sportsperformance

Apr 4

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-ultrarunning Information on coaching- https://www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop Buy Training Essentials for Ultrarunning: Amazon- https://www.amazon.com/dp/B09MYVR8P6 Audible- https://www.amazon.com/dp/B09MYVR8P6 #ultrarunning #trailrunning #running #sports #sportsperformance

Oct 25, 2024

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.com Aitor’s X Account: https://x.com/mvaitor SUBSCRIBE to Research Essentials for Ultrarunning Additional resources: Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Sep 30, 2024

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 tips https://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 Ultrarunning Additional resources: Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Sep 21, 2024

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 Ultrarunning Additional resources: Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Sep 12, 2024

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 Ultrarunning Additional resources: Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Sep 7, 2024

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 Program Subscribe to Research Essentials for Ultrarunning Additional resources: SUBSCRIBE to Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Aug 26, 2024

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 Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Aug 19, 2024

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 app Additional resources: SUBSCRIBE to Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Aug 5, 2024

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 disciplines Previous podcast with Luca The use case for HRV in ultrarunning with Marco Altini Additional resources: SUBSCRIBE to Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Jun 24, 2024

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 STRATEGIES Heat Acclimatization Strategies Podcast- Koopcast 97 Additional resources: SUBSCRIBE to Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Jun 13, 2024

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 AJW Heat Acclimation Strategies with Julién Periard Additional resources: SUBSCRIBE to Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Jun 8, 2024

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 Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Jun 1, 2024

Our Research for Essentials for Ultrarunning team discuss the recent Spring Energy debacle. Access the Spring reports Stephanie Howe- https://trainright.com/coaches/stephanie-howe/ Nick Tiller- https://skepticalinquirer.org Jim 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 Forward Additional resources: SUBSCRIBE to Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

May 17, 2024

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 Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

May 6, 2024

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.xml Additional resources: SUBSCRIBE to Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Apr 4, 2024

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-trail Additional resources: SUBSCRIBE to Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Mar 28, 2024

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 testing Additional resources: https://corrinemalcolm.com/ PTRA- https://trailrunners.run/ SUBSCRIBE to Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Mar 21, 2024

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 change Additional resources: GlobalDRO USADA Athlete resources 2024 WADA prohibited list USADA Supplement Connect KoopCast with USADAs Matthew Fedork Podcast on NSAIDS in Ultrarunning SUBSCRIBE to Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Mar 14, 2024

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 hurt Additional resources: What is known about the health effects of non-steroidal anti-inflammatory drug (NSAID) use in marathon and ultra-endurance running: a scoping review Koop’s article on Ironman’s Partnership with Alleve SUBSCRIBE to Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Mar 7, 2024

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 skill Additional resources: Papers discussed- ‘Pushing through the pain cave’: Lived experiences of pain tolerance in male ultra-marathon runners Portrayals of Pain in Children’s Popular Media: Mothers’ and Fathers’ Beliefs and Attitudes LLoyd on X: @nathan78 Academic profile: https://www.stmarys.ac.uk/staff-directory/lloyd-emeka-staff-profile ResearchGate profile: https://www.researchgate.net/profile/Lloyd-Emeka LinkedIn: https://www.linkedin.com/in/lloyd-emeka-msc-gmbpss-1262662 https://www.frontiersin.org/articles/10.3389/fpain.2022.898855/full SUBSCRIBE to Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Feb 22, 2024

​​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 options Additional resources: Research enquiries – d.j.owens@ljmu.ac.uk Nutrition, physiology, and coaching inquiries – dan@owensperform.com Dan’s handles- Twitter: @dan_owie LinkedIn: 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 Runners What is known about the health effects of non-steroidal anti-inflammatory drug (NSAID) use in marathon and ultraendurance running: a scoping review Vitamin 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 guide SUBSCRIBE to Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Feb 16, 2024

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 2017 MS Nutritional Physiology, Wageningen University 2005 Internship, the University of Texas at Austin, Department of Kinesiology, 2005 BS Nutrition and Dietetics, Amsterdam University of Applied Sciences (Hogeschool van Amsterdam, HvA) 2001 Episode 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 example Additional resources: How Sports Health Professionals Perceive and Prescribe Nutritional Supplements to Olympic and Non-Olympic Athletes AIS supplement framework Blood Biomarkers with Charlie Pedlar, PhD | KoopCast Episode #186 SUBSCRIBE to Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Feb 8, 2024

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 training Additional resources: Fred’s paper Trail Runner Magazine’s coverage of this paper Fred’s CTS Coach Bio Fred’s Researchgate profile SUBSCRIBE to Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Feb 3, 2024

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: Scott@CerebralPerformance.com Episode 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 mental Additional resources: Scott's website https://www.cerebralperformance.com/ SUBSCRIBE to Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Jan 25, 2024

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 design 2- How physiological testing is limiting 3- The concept of durability 4- What affects durability and how to improve it 5- How progression runs useful in some contexts and not in others Episode 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 on Additional resources: Nic’s profiles- TU Research Profile Google Scholar Profile ResearchGate Twitter Earlier podcast on Durability with Ed Maunder Fatigue and Ultra-Endurance Performance by Guillaume Millet SUBSCRIBE to Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Jan 19, 2024

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 notes Additional resources: Sarah on Instagram Successful Physical Therapy for Ultrarunners with Nat Collins DPT CSCS | Koopcast Episode 101 The American Academy of Orthopaedic Manual Physical Therapists SUBSCRIBE to Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Jan 11, 2024

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 important Additional resources: Dynamic Energy Balance Figure Example of factors that impact EI and EE ( Full article ) My Fitness Pal most user friendly to track intake USDA Food Data Central . Most accurate database for food composition Harris-Benedict equation SUBSCRIBE to Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- https://www.trainright.com Koop’s Social Media: Twitter/Instagram- @jasonkoop

Jan 4, 2024

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 boost Additional resources: SUBSCRIBE to Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- https://www.trainright.com Koop’s Social Media: Twitter/Instagram- @jasonkoop

Dec 28, 2023

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-fail SUBSCRIBE to Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- https://www.trainright.com Koop’s Social Media: Twitter/Instagram- @jasonkoop

Dec 21, 2023

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 week Additional resources: SUBSCRIBE to Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- https://www.trainright.com Koop’s Social Media: Twitter/Instagram- @jasonkoop

Dec 14, 2023

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 results Additional resources: Fluid and electrolyte balance considerations for female athletes- https://pubmed.ncbi.nlm.nih.gov/34121620/ SUBSCRIBE to Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- https://www.trainright.com Koop’s Social Media: Twitter/Instagram- @jasonkoop

Dec 8, 2023

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 sensational Additional resources: You can find all of Nick’s work here, https://www.nbtiller.com/ Our combined Twitter list- Louise Burke- @LouiseMBurke Asker Jukendrup- @Jeukendrup Brad Schoenfeld- @BradSchoenfeld Guillaume Millet- @kinesiologui Stuart Phillips- @mackinprof Michael Joyner @DrMJoyner Kristy Sale- @ElliottSale Trent Stellingwerff- @TStellingwerff Inigo San Milan- @doctorinigo Marco Altini- @altini_marco Sian Allen- @DrSianAllen Stephen Seiler- @StephenSeiler SUBSCRIBE to Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- https://www.trainright.com Koop’s Social Media: Twitter/Instagram- @jasonkoop

Nov 30, 2023

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 salt Additional resources: SUBSCRIBE to Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- https://www.trainright.com Koop’s Social Media: Twitter/Instagram- @jasonkoop

Nov 24, 2023

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, examples Additional resources: The quantification of daily carbohydrate periodization among endurance athletes during 12 weeks of self-selected training: presentation of a novel Carbohydrate Periodization Index Jeff’s app- https://rothschild.shinyapps.io/carb-index-app/ SUBSCRIBE to Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- https://www.trainright.com Koop’s Social Media: Twitter/Instagram- @jasonkoop

Nov 18, 2023

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 with Additional resources: FastTalk labs- How to Remain Relevant in 10 years Podcast with Lindsay Golich Podcast with Andy Kirkland SUBSCRIBE to Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- https://www.trainright.com Koop’s Social Media: Twitter/Instagram- @jasonkoop

Nov 9, 2023

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 year Additional resources: Heather’s coaching website Jeff’s coaching website SUBSCRIBE to Research Essentials for Ultrarunning Become a certified ultramarathon coach Buy Training Essentials for Ultrarunning on Amazon and Audible . Information on coaching- https://www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Nov 2, 2023

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 velocities Additional resources: Training Specificity in Trail Running: A Single-Arm Trial on the Influence of Weighted Vest on Power and Kinematics in Trained Trail Runners SUBSCRIBE to Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible Information on coaching- https://www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Oct 26, 2023

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, examples Additional resources: Time Shifter app SUBSCRIBE to Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- https://www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Oct 19, 2023

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 example Additional resources: TU Research Profile Google Scholar Profile ResearchGate Twitter Limits of Ultra: Towards an Interdisciplinary Understanding of Ultra-Endurance Running Performance SUBSCRIBE to Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- https://www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Oct 12, 2023

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 feedback Additional resources: SUBSCRIBE to Research Essentials for Ultrarunning Information on coaching- https://www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop Buy Training Essentials for Ultrarunning on Amazon and Audible .

Oct 6, 2023

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 example Additional 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 Check Effect of Interval Training on the Factors Influencing Maximal Oxygen Consumption: A Systematic Review and Meta‑Analysis Programming Interval Training to Optimize Time‑Trial Performance: A Systematic Review and Meta‑Analysis SUBSCRIBE to Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- https://trainright.com/ Koop’s Social Media Twitter/Instagram- @jasonkoop

Sep 25, 2023

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, examples Additional resources: https://www.globaldro.com/Home USADA 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-ultrarunning Information on coaching- https://www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop Buy Training Essentials for Ultrarunning on Amazon and Audible .

Sep 8, 2023

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 confidentiality Additional resources: SUBSCRIBE to Research Essentials for Ultrarunning Information on coaching Koop’s Social Media Twitter/Instagram- @jasonkoop Buy Training Essentials for Ultrarunning on Amazon or Audible .

Sep 2, 2023

View all show notes and timestamps on the KoopCast website . Episode overview: Originally released on October 14, 2021. Nick Tiller Research is a fellow at the Lundquist Institute at Harbor-UCLA where he studies clinical respiratory and exercise physiology, and the physiology / pathophysiology of ultra-endurance exercise. He is also a columnist at Skeptical Inquirer Magazine, and the author of The Skeptic's Guide to Sports Science . Episode highlights: (20:01) Recap of potential cardiovascular health effects: athletes who train high volumes are not at risk, races and high intensity training are more likely to be problematic, the emergent state of ultramarathon research (27:20) Respiratory risks of racing ultras: chronically no different than other endurance sports, drops in acute lung function, most are not clinically significant, asthma or other conditions mean you start from a lower baseline and can experience clinically significant problems (35:23) The renal system: UTMB health policy, banning NSAIDs, duration, heat, altitude, dehydration, and hyponatremia all compound, NSAIDs make everything worse, acute kidney dysfunction in ultras is common and generally non harmful, chronic effects are unknown Additional resources: Potential Long-Term Health Problems Associated with Ultra-Endurance Running: A Narrative Review- https://www.researchgate.net/publication/354387155_Potential_Long-Term_Health_Problems_Associated_with_Ultra-Endurance_Running_A_Narrative_Review Nick’s Interview on Triathlete magazine- https://www.triathlete.com/culture/the-fight-against-pseudoscience-and-bad-training-advice-in-endurance-sports/ Nick’s Book: The Skeptic’s Guide to Sports Science- https://www.amazon.com/Skeptics-Guide-Sports-Science-Confronting/dp/1138333123 SUBSCRIBE to Research Essentials for Ultrarunning- https://www.jasonkoop.com/research-essentials-for-ultrarunning Information on coaching- https://www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop Buy Training Essentials for Ultrarunning on Amazon and Audible .

Aug 26, 2023

View all show notes and timestamps on the KoopCast website . Episode overview: Brendan is an Associate Professor of Sport and Exercise Physiology and Head of School for the School of Health and Human Performance at DCU. His current research investigates skeletal muscle function and adaptation across the life course, with special interest in the synergy between nutrition and exercise interventions ranging from athletes to older adults. His research group performs human trials involving both acute and chronic interventions for outcomes around performance (physical and cognitive), recovery, and adaptation. It has employed various experimental designs and has been complimented by molecular analysis tools, including transcriptomics, proteomics, and metabolomics. Nutrients recently and presently under investigation include caffeine, creatine, omega-3 fatty acids, resveratrol, leucine, protein hydrolysates, beetroot juice, and exogenous ketones. Brendan received his BSc in Sport and Exercise Science from the University of Limerick in 2003, MSc in Sport and Exercise Nutrition from Loughborough University in 2004, and Ph.D. from Dublin City University in 2008 before completing two years of post-doctoral training with Prof. Juleen Zierath’s Integrative Physiology group at the Karolinska Institute, Sweden. His doctoral studies focussed on skeletal muscle adaptation to exercise, and in particular, the continuity between acute molecular responses to individual bouts of exercise and adaptations induced by exercise training, whereas his post-doctoral training utilized animal models and in vitro cell systems to investigate the transcriptional regulation of skeletal muscle development and mechanisms of insulin resistance. He joined the faculty in the School of Public Health, Physiotherapy, and Sport Science at University College Dublin in 2011, where he spent five years before moving to DCU. He is also a Visiting Research Scientist at the Florida Institute for Human and Machine Cognition, Pensacola, FL, USA, and a Principal Investigator at the National Institute for Cellular Biotechnology at DCU. Outside of academia, through his sporting career as an inter-county Gaelic footballer with Sligo from 2003 to 2017, Brendan has had a lifelong association with sport, training, and performance at all levels of competition, from grassroots to elite level, and also practices in the field as a performance nutritionist with emphasis on field-based team sports, and endurance athletes. Episode highlights: (25:27) The “preferred energy source”: media sources, ketones become the dominant fuel in the brain during starvation, dominant does not mean preferred, ketogenesis is a survival mechanism, exogenous ketones can rescue heart failure (35:30) Ketones as glycogen sparing: Tour de France background, mechanistic basis, two existing relevant studies, one showed glycogen sparing and one showed no difference, differences in methods, the theory is solid but the proof is lacking (57:27) Ketones for protein generation study: design, downstream markers from mTOR increase with ketones, protein synthesis was not measured directly but is likely, once again the mechanistic theory is promising but the proof is pending, ketones for sleep Additional resources: Papers discussed- Exogenous Ketone Supplements in Athletic Contexts: Past Present and Future Ketone monoester ingestion increases postexercise serum erythropoietin concentrations

Aug 17, 2023

View all show notes and timestamps on the KoopCast website . Episode overview: Professor Bishop is a world leader in muscle exercise physiology, with over 250 scientific publications. He leads the Skeletal Muscle and Training research group at Victoria University in Australia. The focus of his research group is to examine how diet, exercise, and genes interact to regulate skeletal muscle adaptations. Throughout his career, Professor bishop has held many different and important leadership positions within the exercise science community in Australia. He was the youngest-ever president of Exercise & Sport Science Australia (ESSA). He has been named one of the top 25 influencers of exercise & sports sciences in Australia. He has twice been on the Excellence in Research Australia (ERA) panel. He was made a fellow of three different organizations, Exercise and Sports Science Australia (ESSA), the American College of Sports Medicine (ACSM), and the European College of Sports Science (ECSS). Professor Bishop is now a director of the Victorian Institute of Sport (VIS) and an assistant editor of Medicine and Science in Sports and Exercise. Episode highlights: (19:56) Physiological limits to mitochondrial mass: homeostasis and why athletes plateau, mitochondria can never be 100% muscle mass, car analogy and spatial limitations (43:29) Acute responses to training with low carb availability: cell signaling and mitochondrial benefits at lower intensities, no benefit at high intensities, train low can augment moderate intensity, recovering from low carb takes time (54:12) Mechanisms of sodium bicarbonate: lactate and hydrogen ions move down concentration gradients, sodium bicarbonate lowers blood acidity by pulling hydrogen ions out of the muscle, applications to anaerobic performance Additional resources: David’s Twitter Podcast with Renee Eastman on Physiological Testing Mighty Mitochondria with Iñigo San Millán Effects of Dietary Supplements on Adaptations to Endurance Training Principles of Exercise Prescription, and How They Influence Exercise-Induced Changes of Transcription Factors and Other Regulators of Mitochondrial Biogenesis Get my deep dive newsletter Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- https://www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Aug 12, 2023

View all show notes and timestamps on the KoopCast website . Episode overview: Alannah McKay completed a Bachelor of Science (Exercise, Health, and Sports Science) at the University of Western Australia in 2014. Subsequently, Alannah completed a post-graduate position within the Physiology department at the Australian Institute of Sport, where she was involved in preparing many Australian athletes before the 2016 Rio Olympic and Paralympic games. Since Alannah has submitted her Ph.D. titled “The Effect of Dietary Manipulation on Iron Metabolism and the Immune System in Elite Athletes,” which was undertaken in partnership with the Australian Institute of Sport, Western Australian Institute of Sport, and the University of Western Australia. Alannah joined Australian Catholic University as a Postdoctoral Research Fellow in 2020. Her research will continue to explore the impact of diet and exercise on a range of health outcomes in athletes, with a specific interest in iron metabolism. Episode highlights: (20:48) Iron metabolism and low-carb diets: 3 week ketogenic intervention followed by <24 hours of carbohydrate intake, low carb diets decrease hepcidin, the acute carb intervention did not restore hepcidin, low carb states are when you are at greater risk for iron deficiency (39:40) What iron supplements to use: ferrous sulfate, 100mg of elemental iron, maltofer, deficiency versus topping off, tailor frequency and dosing, avoid multivitamins (47:39) Frequency of supplementation: absolute and relative absorption, the more iron you consume the more you absorb, alternate day dosing is well supported, mechanistic reasoning Additional resources: Papers discussed- CONTEMPORARY APPROACHES TO THE IDENTIFICATION AND TREATMENT OF IRON DEFICIENCY IN ATHLETES Acute carbohydrate ingestion does not influence the post-exercise iron-regulatory response in elite keto-adapted race walkers Chronic Adherence to a Ketogenic Diet Modifies Iron Metabolism in Elite Athletes Six Days of Low Carbohydrate, Not Energy Availability, Alters the Iron and Immune Response to Exercise in Elite Athletes Acute carbohydrate ingestion does not influence the post-exercise iron-regulatory response in elite keto-adapted race walkers Sign up for Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- https://www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Aug 6, 2023

View all show notes and timestamps on the KoopCast website . Episode overview: Dr. Olivier Girard is an Associate Professor in Human Performance and Research Director of the Sports Science, Exercise, and Health Department at the University of Western Australia. He spent 20 years in the field of exercise physiology and biomechanics developing and facilitating performance outcome-based solutions for elite athletes (mainly team/racket sports), coaches, and their support teams. In Perth, Dr. Girard leads an environmental physiology special interest group. Olivier completed his Doctoral Degree (2006) in Human Movement Sciences at the University of Montpellier in France. For eight years, he worked as Research Scientist at Aspetar Orthopaedic and Sports Medicine Hospital, a FIFA and IOC-accredited medical center. He was employed at Lausanne University, Switzerland, and Murdoch University in Perth, Australia. Olivier has published over 200 articles in peer-reviewed journals and 25 book chapters and has presented his work at more than 180 national/international conferences. Episode highlights: (47:32) Timing altitude interventions: pre-race acclimation is high risk-high reward, using altitude to enable harder training requires a second step, Koop’s low risk to high reward process (56:35) Lesson 5: managing fatigue is key, altitude exposes your weaknesses exponentially, you need to nail the basics (1:18:29) Intermittent hypoxic training: intervals and resistance training in hypoxia, potential benefits to muscle strength, combining hematological and non-hematological training, live high-train low and high Additional resources: https://www.oliviergirard.com/ Subscribe to Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- https://www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Jul 30, 2023

View all show notes and timestamps on the KoopCast website . Episode overview: Amy-Lee Bowler is a Ph.D. candidate at the University of Bond in Australia. Her research seeks to understand the current practice pathways and subsequent dietary management used by sports dietitians when assessing and managing energy availability in athletes. Episode highlights: (25:45) Personalization of blood glucose: new study on standard glucose levels in athletes, “metabolic flexibility”, lipid oxidation, tighter glucose control in endurance athletes, intensity, duration, diet, and training level all change blood glucose (35:41) CGMs for identifying acute low energy availability: subjective assessments might be more valuable, examples (55:30) CGMs are not tools for athletes: it is difficult for athletes to determine anything useful from the data, examples, currently CGMs must be used with practitioners Additional resources: The Use of Continuous Glucose Monitors in Sport: Possible Applications and Considerations-https://journals.humankinetics.com/view/journals/ijsnem/33/2/article-p121.xml Low Energy Availability in Female Athletes: from the Lab to the Field- https://pubmed.ncbi.nlm.nih.gov/33832385/ Sports Dietitians Practices for Assessing and Managing Athletes at Risk for Low Energy Availability- https://www.jsams.org/article/S1440-2440(22)00036-6/fulltext Sign up for Research Essentials for Ultrarunning- https://www.jasonkoop.com/research-essentials-for-ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- https://www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Jul 21, 2023

View all timestamps and show notes on the KoopCast website . Episode overview: (2022 Re-Release) Dominic Guinto is the Director of Athlete Services for CTS. His role is dedicated to finding the right solution for endurance athletes across the world. Episode highlights: (28:00) The best athlete feedback: why do you want a coach, expectations (34:05) Long term athlete-coach relationships: finding a coach that the athlete believes in (1:00:40) Coach mentorship: the importance of collective experience in professional development Additional resources: Get Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- https://www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Jul 13, 2023

View all show notes and timestamps on the KoopCast website . Episode overview: Harlan Austin, Ph.D., is a licensed psychologist with national certifications in sport psychology and addiction psychology. With 20 years of experience working in the sport and clinical psychology field, Harlan has worked with individuals focused on high performance, return-to-performance, and leadership development. Harlan has served in many roles, including performance consultant, clinician, program developer, and clinical director. He has lectured and presented at national conventions on the topics of sport and performance psychology, clinical sport psychology, athlete psychological assessment, athlete rehabilitation, and athlete return to sport. Throughout his career, Harlan has had the opportunity to work with professional athletes (NBA, MLB, NFL, Boxing, LAX, Ski, and Snowboard), healthcare professionals, US Special Forces groups, and high-level executives. Episode highlights: (14:20) Why athletes are higher risk for addiction: no simple answer, appreciating social context, hard work and celebration, examples, adolescence and sport, letdown in sport (30:00) Changing behavior to aid performance: meet addicts where they have motivation to change, develop incongruence between addiction and performance (41:20) The process of recovery: removing the substance is step one, finding out what was going on under the surface is step two, parallels to the athlete mentality, transferable skillset Additional resources: Resources covered- CAGE Substance Abuse Screening Tool https://www.recoveryanswers.org/ https://www.samhsa.gov/ https://www.addicttoathlete.com/ ------------------------------------------------------ Get Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- https://www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Jul 7, 2023

View all timestamps and show notes on the KoopCast website . Episode overview: (2022 Re-Release) Meredith Terranova is a performance nutritionist to many of today’s top ultrarunners. She has been helping her clients reach their nutritional goals since 2004. Through Meredith’s guidance, her clients have reached goals ranging from losing weight, wellness nutrition, race nutrition, training and recovery nutrition, and others using a real world nutrition approach. During the course of this conversation we discuss Meredith’s approach to nutrition planning, how to find the right foods for you and her famous ‘gas station’ protocol. Episode highlights: (18:20) Compounding variables at altitude: increased need for carbs, intensity, hydration, temperature, processing fuel, pacing (26:39): Summary of nutrition advice: effort first, hydration second, the Nibble Principle third, practice your routine (38:28) Logistics and routine: plan your low-altitude training nutrition around your high altitude nutrition and race logistics Additional resources: Meredith’s Website: https://eatingandlivinghealthy.com Buy Training Essentials for Ultrarunning: Amazon- https://www.amazon.com/dp/B09MYVR8P6 Audible- https://www.audible.com/pd/Training-Essentials-for-Ultrarunning-Second-Edition-Audiobook/B09P38S2PR?source_code=AUDFPWS0223189MWT-BK-ACX0-290525&ref=acx_bty_BK_ACX0_290525_rh_us Information on coaching- https://www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Jun 30, 2023

View all show notes and timestamps on the KoopCast website . Episode overview: Charlie Pedlar, Ph.D. is a researcher at St. Mary’s University in Twickenham, London. He started out as a research assistant for the British Olympic Association based at Northwick Park Hospital. He has since held positions as London Region Lead Physiologist at the English Institute of Sport (primary sport: British Athletics) and Chief Science Officer at Orreco. Charlie was the Director of the Centre for Health, Applied Sport and Exercise Science at St Mary’s between 2009 and 2015. Whilst embedded in high-performance sport, Charlie completed his Ph.D. at Brunel University in 2007 entitled 'Sleep and Exercise during Acclimation and Acclimatization to Moderate Altitude in Elite Athletes, which involved a combination of field data collected during moderate altitude training camps and laboratory data, investigating responses to altitude in the GB national squads for Speed skating, Biathlon, Rowing, Kayaking, and Athletics. Episode highlights: (19:19) Necessary biomarkers to track: full blood count (FBC) aka complete blood count (CBC), ferritin, Vitamin D, nutrition-related markers (25:30) Standardizing blood tests: timing tests around training and menstrual cycles (continued at 39:41), fasted and rested conditions, guidelines for getting good test data, practicality of standardized blood testing (54:30) Blood testing and performance: companies don’t know if you are performing well, they can’t tell you what is optimal, retrospective data analysis, health and performance are complementary, athlete intake example Additional resources: https://www.orreco.com/ Papers discussed- A case study of an iron-deficient female Olympic 1500m runner. Blood biomarker testing for high-performance physiology and nutrition: current perspectives, limitations, and recommendations. Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Jun 22, 2023

View all timestamps and show notes on the KoopCast website . Episode overview: (2022 Re-Release) The weekend training camp is an essential element of most ultrarunner’s training programs. Coaches Ryne Anderson, Cliff Pittman and host Jason Koop discuss how to set up the most effective training camp possible inclusive of goals, volume and the right timing relative to your race. Ryne Anderson is a CTS Expert coach located in Knoxville, TN. He has been coaching ultrarunners since 2018 and joined CTS in 2021. Ryne has run and coached numerous athletes with limited access to mountains that had successful races at Bighorn 100, Leadville 100, CCC 100k, and San Juan Solstice 50. Integrating strength and mobility work is vital to an athlete’s overall development, and incorporates running-specific strength work with each athlete he coaches. Cliff Pittman began pursuing his passion for endurance sports at the age of 11 when his parents signed him up for a community track club. He competed on a national level in both track and cross country through high school, but opted to enlist in the military shortly after 9/11, and delayed college until later in life. After a decade in the military, he transitioned into a corporate career, but continued to train several military athletes preparing for special operations. Cliff continued his passion for endurance sports by training for triathlons and marathons. In 2017, he launched a Life Coaching Practice that enabled me to leave my corporate career. But as he made efforts to grow that business, more and more athletes were seeking his help with their running goals and events. Cliff took this as a sign to align his purpose and efforts with what he is really passionate about – coaching athletes. In 2019, he transitioned to full-time run coaching with a specialty in helping ultra/trail athletes. Episode highlights: (45:06) Ideal scheduling for training camps: scheduling around training blocks, scheduling camps based on convenience (48:38) Boundaries on training camp volume changes: using midweek runs as a benchmark, duration and frequency of runs, using races (1:03:26) Summary: duration, scheduling, physiological versus psychological benefits, practicing race strategy and nutrition, specificity of mode, volume increases, have goals Additional resources: https://trainright.com/coaches/ryne-anderson/ Ryne on Instagram https://trainright.com/coaches/cliff-pittman/ Cliff on Instagram Buy Koop’s new book on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Jun 16, 2023

View all show notes and timestamps on the KoopCast website . Episode overview: Carla Meijen comes back on the podcast to discuss her newest book Empowered Birth which takes lessons learned during training and racing and translates and reframes them to empower the pregnancy and birthing process. Episode highlights: (9:20) Stephanie’s athlete-pregnancy journey: mental and physical pain, the unknown, adapting plans, personal anecdote, pushing through pain (44:27) Conflicting athletic and maternal identities: athletic journeys evolve over decades, maternal journeys evolve over months, unfair expectations for shifting identity, identity takes experience and time (50:00) The post-pregnancy athletic journey: bumps in the road, sick toddlers, avoiding expectations of linear progress, tapping into support, the post-baby PB, process goals Additional resources: You can find her book on her website or Amazon . Papers discussed- Pregnancy and Motherhood in elite sport Buy Training Essentials for Ultrarunning on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Jun 8, 2023

View all show notes and timestamps on the KoopCast website . Episode overview: Coaches Jason Koop, AJW, and Neal Palles discuss the takeaways from last week’s podcast with Dr. Scott Frey . Episode highlights: (6:36) Adjusting training for life stress: methodologies, acceptance and awareness, using RPE, experiential training and pain, “taper” your cognitive load (23:46) Koop’s takeaway: your relationship with workout-related pain is malleable, athletes see short-term improvement from intensity workouts that physiology cannot explain, examples, individual variation (42:53) DNF spiral: the DNF prediction machine, team sports example, hard interventions to break the cycle, examples Additional resources: Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- https://trainright.com/ Koop’s Social Media Twitter/Instagram- @jasonkoop

Jun 1, 2023

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: Scott@CerebralPerformance.com Episode highlights: (33:42) Factors that reduce pain tolerance: sleep deprivation, anxiety and stress, limited mental bandwidth, maximizing cognitive reserve, automate your race strategy (44:49) Time-course for adaptation to pain: physical analogy, relatively acute increased ability to recruit motor units over the short term, chronic adaptations to training, psychology follows a similar trend (55:48) How to practice mental skills: mental skills for intervals are different from mental skills for long runs, simulate the race environment mentally as well as physically, CerebralPerformance.com Additional resources: Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- https://trainright.com/ Koop’s Social Media Twitter/Instagram- @jasonkoop

May 26, 2023

View all show notes and timestamps on the KoopCast website . Episode overview: Dr. Antonio is the chief executive officer and co-founder of the International Society of Sports Nutrition, an academic nonprofit dedicated to the science and application of sports nutrition and supplementation. In addition, he is the co-founder and vice president of the Society for Neurosports, an academic nonprofit with a focus on sports neuroscience. Dr. Antonio earned his Ph.D. and completed a post-doctoral research fellowship at the University of Texas Southwestern Medical Center in Dallas. He has published over 100 peer-reviewed papers as well as over a dozen books. His current areas of research include: dietary supplements (e.g., creatine, protein, etc.), sports neuroscience, and human performance. He is currently a professor at Nova Southeastern University in Davie, Florida. Episode highlights: (32:10) Maximize caloric intake during races: 27 hour paddle example, eat whatever you can eat, focus on protein for recovery during training (44:58) How much protein to intake: training camp example, race-day nutrition prioritizes carbs, spread your protein intake across the day, examples, individuality (50:29) Increased protein during hard training: 2g/kg of protein for normal training, 1.2g/kg is common but 2g/kg is better but hard to ingest, ISSN recommends 1.6-2.5g/kg Additional resources: The ISSN International Society of Sports Nutrition Position Stand: nutritional considerations for single-stage ultra-marathon training and racing KoopCast on ISSN positon stand on nutrition for ultramarathon Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- www.trainright.com

May 18, 2023

View all show notes and timestamps on the KoopCast website . Episode overview: Chiel Poffe is a Postdoctoral researcher at KU Leven. His areas of focus are energy metabolism and ketones. Episode highlights: (32:56) Practical ketone use: best during high-intensity training, 25g after exercise and before sleep, individual variance, potential improved sleep, muscle recovery, cognitive benefits, cost (39:38) Ultramarathon study results: complications with investigating performance, reaction time test, no cognitive decline in ketone groups, ketone increase dopamine levels, mechanistic speculation (45:19) Ketones aid cognition in extreme circumstances: revisiting study design, parallels to the overtraining study, ketones inhibit cognitive decline rather than improving cognition, support from initial ketone research Additional resources: Chiel on Twitter Ketone ester supplementation blunts overreaching symptoms during endurance training overload Exogenous ketosis increases circulating dopamine concentration and maintains mental alertness in ultra-endurance exercise Outside Online’s dumb headline that ketones cure overtraining Research Essentials for Ultrarunning: https://www.jasonkoop.com/research-essentials-for-ultrarunning Koop’s Social Media- Twitter/Instagram @jasonkoop Information on coaching- https://trainright.com/ Buy Training Essentials for Ultrarunning on Amazon or Audible .

May 11, 2023

View all show notes and timestamps on the KoopCast website . Episode overview: This conversation is about how we, as coaches, practically implement heat training strategies for our athletes. You can find previous podcasts on this subject here: https://www.jasonkoop.com/podcast/heat-acclimation-strategies-with-julien-periard-phd AJW is a coach for CTS and an eminent ultrarunning statesman. AJW’s bio: https://trainright.com/coaches/andy-jones-wilkins/ Episode highlights: (13:24) Two phase protocols: concentrated heat training 6-8 weeks before an event, maintenance phase, second phase of concentrated heat training pre-race, the traditional heat training model, learning from the first phase, compounding effects, fear of error (38:40) Athlete experiences: initial shock, ideal temperature ranges, rapid adaptation, test your heat fitness outside, warm-climate athletes (44:55) Ideal sauna temperature and duration: 180-200 degrees, 25-30 minutes, err on the side of less, more is not better, thermostat anecdote, minimum effective dose of 140 degrees and 15 minutes Additional resources: Research Essentials for Ultrarunning: https://www.jasonkoop.com/research-essentials-for-ultrarunning Koop’s Social Media- Twitter/Instagram @jasonkoop Information on coaching- https://trainright.com/ Buy Training Essentials for Ultrarunning: Amazon- https://www.amazon.com/dp/B09MYVR8P6 Audible- https://www.audible.com/pd/Training-Essentials-for-Ultrarunning-Second-Edition-Audiobook/B09P38S2PR?source_code=AUDFPWS0223189MWT-BK-ACX0-290525&ref=acx_bty_BK_ACX0_290525_rh_us

May 4, 2023

View all show notes and timestamps on the KoopCast website . Episode overview: Lindsay is an exercise physiologist at the Olympic and Paralympic Training Center’s Athlete Performance Lab, and the High Altitude & Environmental Training Center (HATC). She works with USA Triathlon, USA Cycling and other Team USA Athletes in Sport Sciences and Data Analytics towards Olympic success. This episode of the podcast is all about how to train in the heat and at altitude. Episode highlights: (24:00) Impact of cooling interventions: 6% delay in critical core temperature, athletes make better decisions when cool, changing strategy rather than training, recap of interventions, simple is best (44:00) How to prepare for altitude: one of the most common questions, fitness and hydration, come to altitude right before your event or 2-3 weeks prior, Pikes Peak example (52:50) Pacing at altitude: prepare your biomechanics, practice hiking, be comfortable slowing down, Pikes Peak Marathon example, be prepared Additional resources: KoopCast #31 with Stavros Kavouras- Hydration KoopCast #29 with Shawn Arent- Performance Testing Research Essentials for Ultrarunning: https://www.jasonkoop.com/research-essentials-for-ultrarunning Koop’s Social Media- Twitter/Instagram @jasonkoop Information on coaching- https://trainright.com/ Buy Training Essentials for Ultrarunning on Amazon and Audible .

Apr 27, 2023

View all show notes and timestamps on the KoopCast website . Episode overview: Andy Kirkland started out as a sports scientist at the Scottish Institute of Sport and now is a Lecturer in Sports Coaching at the University of Stirling. Episode highlights: (36:30) The limiting factor of coaching is time: time spent communicating with athletes, time is monetized so this is a challenging factor, allocate time to get to know your athletes (48:44) Model your coaching process: what do you do as a coach, programming, sports science support, media, admin, see if you have gaps in your process that you can modify to improve retention, AI, coffee shop example (1:10:03) Multi-sport coaching: curling example, adventure racing example, different perceptions of performance across different sporting cultures, rugby example, see outside your cultural bubble Additional resources: An exploration of context and learning in endurance sports coaching- https://www.frontiersin.org/articles/10.3389/fspor.2023.1147475/full Research Essentials for Ultrarunning: https://www.jasonkoop.com/research-essentials-for-ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- https://trainright.com/ Koop’s Social Media Twitter/Instagram- @jasonkoop

Apr 20, 2023

View all show notes and timestamps on the KoopCast website . Episode overview: Dr. Scott Forbes is an associate professor in the department of Physical Education Studies at Brandon University and an adjunct professor in the faculty of Kinesiology and Health Studies at the University of Regina in Canada. Dr. Forbes is a certified sport nutritionist through the International Society of Sports Nutrition (ISSN), and a clinical exercise physiologist and high-performance specialist through the Canadian Society for Exercise Physiology (CSEP). Dr. Forbes has published over 110 peer-reviewed manuscripts and 5 book chapters. His research examines various nutritional (e.g., creatine and protein) and exercise interventions to enhance muscle, bone, and brain function in a variety of populations, including athletes and aging adults. Episode highlights: (15:33) What is creatine: your body creates creatine, creatine in meat and diet, phospho-creatine rapidly makes ATP, metabolic benefits during high intensity exercise, amino acids (39:07) Timing creatine throughout the year: creatine could aid adaptation during high volume and low intensity training, improving strength training and bone strength to potentially avoid stress injuries (48:18) When and how to use creatine: sleep, diet, and consistency of training come first, use creatine monohydrate, loading phase and timeframe of creatine benefits Additional resources: Dr. Forbes on Instagram- https://www.instagram.com/scott_forbes_phd/ International Society of Sports Nutrition position stand: creatine supplementation and exercise Research Essentials for Ultrarunning: https://www.jasonkoop.com/research-essentials-for-ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- https://trainright.com/ Koop’s Social Media Twitter/Instagram- @jasonkoop

Apr 15, 2023

View all show notes and timestamps on the KoopCast website . Episode overview: Brady earned his bachelor’s degree with honors from Northern Kentucky University and is currently a PhD candidate at the University of Florida, where he’s researching the effects of exercise and sleep deprivation on cardiovascular health. His other research interests include low-carb/keto diets, intermittent fasting, and how lifestyle can be used to optimize performance, health, and longevity. He is a former Division I collegiate runner and is still an “endurance junkie” who loves to rack up miles on a run or bicycle. Brady spends his free time working on his podcast (Science & Chill) or hanging out with his wife and dog at breweries, where he often plays Scrabble. He also loves reading, but the “unread” section of his bookshelf grows faster than the “read” section. His comfort foods are a spoonful of peanut butter, chili (no beans!), ribeye steak, and dark chocolate (especially when dipped in peanut butter). Episode highlights: (46:48) How to choose good supplements: recognize your individual needs, the goal is to treat a deficiency, get nutrients from your diet, supplements are more expensive than real food (54:20) Individuality and supplements: ergogenic aids versus deficiencies, nitrates and creatine example, not all exercise is the same, not all populations are the same, beet juice example, trained and untrained individuals have different limiting factors, sport specificity, males versus female (1:08:02) Blended supplements: single supplementation is best, co-supplementation is not well researched, proprietary blends are unknown mixtures Additional resources: Examine.com Buy Training Essentials for Ultrarunning on Amazon or Audible . Research Essentials for Ultrarunning: https://www.jasonkoop.com/research-essentials-for-ultrarunning Information on coaching- https://trainright.com/ Koop’s Social Media Twitter/Instagram- @jasonkoop

Apr 6, 2023

View all show notes and timestamps on the KoopCast website . Episode overview: Maddy is a 5th year doctoral candidate in clinical psychology at the University of South Florida, where she is working with Dr. Diana Rancourt within the DEPTH lab. Her dedication to understanding disordered eating behaviors among athletes began while completing a joint BS/MS degree at Drexel University. Maddy will be transitioning to complete her clinical internship year this July at the UCSD Eating Disorders Center. Currently her research interests include: 1) examining identity as a risk factor for maladaptive exercise behaviors and 2) understanding the role peer exercise norms on the development of maladaptive exercise. Her long-term interests include furthering eating disorder research and treatment by developing identity-focused interventions for use with both athletes and individuals with maladaptive exercise. Episode highlights: (15:09) Over-identification: clinical flags, how your athletic identity manifests in your life, maladaptive behaviors to reinforce identity, athletic identity is less likely to cause issues than exercise identity (24:04) Manipulating diet to improve performance: a slippery slope, attitude towards eating behaviors is more significant than the behaviors themselves, investigating the rigidity, stress, and duration of behaviors (29:15) Advice for athletes with unsustainable exercise habits: examples of maladaptive behaviors, taking a small step back, building a healthier relationship with exercise, progressive de-loading Additional resources: Twitter: @maddy_palermo Lab Website: https://sites.google.com/view/depthlabusf/home Academy for Eating Disorders: https://www.aedweb.org/expert-directory Female Athlete Conference: https://www.femaleathleteconference.com/ Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- https://trainright.com/ Koop’s Social Media Twitter/Instagram- @jasonkoop

Mar 30, 2023

View all show notes and timestamps on the KoopCast website . Episode overview: Nicola is an athlete and professor of motor sciences at the University of Udine. His research has recently focused in the areas of steep train running and how poles can improve performance. Episode highlights: (44:42) Metabolic results of maximal testing: no energetic differences with or without poles, at maximal effort energetic cost is always going to be maximal and thus the same (54:41) Results of submaximal testing: the hypothesis that poles decrease effort, in reality all physiological parameters were the same, no clear advisory for athletes, perhaps results would be different if athletes were fatigued (1:02:30) Saving your legs: investigating if poles reduce lower limb force, utilizing similar maximal and treadmill tests as the previous study, using poles does reduce force required from the lower limbs, additional durability study Additional resources: Nicola’s Website: https://nicolagiovanelli.com/ Pole Walking is Faster but not Cheaper During Uphill Walking Research Essentials for Ultrarunning- https://www.jasonkoop.com/research-essentials-for-ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible . Information on coaching- https://trainright.com/ Koop’s Social Media Twitter/Instagram- @jasonkoop

Mar 23, 2023

View all show notes and timestamps on the KoopCast website . Episode overview: CTS coaches Jason Koop, Andy-Jones Wilkins, Adam Ferdinandson and Ryne Anderson discuss how to avoid a pre race crisis of confidence. Episode highlights: (8:30) Viewing training holistically: highlighting the totality of training to build athlete confidence, recency bias (33:40) Readjusting race goals: setting expectations, creating process-oriented goals, timing the discussion on preparedness (51:13) Difficulty is nonlinear: athletes transitioning from 50k to 50 miles, you might feel better at mile 70 than mile 50, using training camps to improve confidence in volume jumps Additional resources: Sign up for Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Mar 17, 2023

View all show notes and timestamps on the KoopCast website . Episode overview: Carla is a chartered sport and exercise physiologist and senior lecturer in applied sports psychology at St. Mary’s University, UK She has a keen interest in endurance performance inspired by her work providing mental support at running events. She researches and teaches in sport psychology and also works as a sport psychology practitioner. Episode highlights: (23:38) Psychology and nutrition: setting if-then plans, avoiding situations that trigger negative thoughts, plan ahead, putting good intentions into action (43:25) Switching foci: recapping techniques, understanding attentional foci, realizing which foci are relevant to your situation, examples, avoiding rumination (1:04:50) Process goals for training: mental strategies, running technique, nutrition, growth occurs during reflection, valuing positive experiences, instilling confidence, quality of motivation Additional resources: Carla’s website Carla’s book How Training for Ultras Can Empower Your Pregnancy Journey with Carla Meijen PhD and Stephanie Howe PhD | KoopCast Episode #184 Research Essentials for Ultrarunning newsletter Buy Training Essentials for Ultrarunning on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Mar 9, 2023

View all timestamps and show notes on the KoopCast website . Episode overview: Dr. Robbie McIntyre graduated from the University of Stirling with a BSc (Hons) degree in Sport and Exercise Science before going on to do his MSc in Exercise Physiology at Loughborough University. He then completed his PhD at Bangor University, where he specialized in preparatory strategies for exercise in hot environments. Dr. Sam Oliver Reader (Assoc Prof) in Sport & Exercise Science, and Director of the Institute for Applied Human Physiology (IAHP) at Bangor University, Wales, UK. Much of his work focuses on developing strategies to improve the health and performance of those people required to operate in challenging environments, this includes athletes, but also armed and emergency services. Episode highlights: (20:12) Mean body temperature: a useful non-localized metric for investigating heat training, ice slushies as an example of localized temperature reduction, challenges of the ice slushie intervention, previous podcast discussing heat training protocols with Lindsay Golich (24:15) Comfort in hot environments: hot water immersion improved perceptual comfort and RPE, emphasizing that reducing RPE in the heat is key, athletes should feel more prepared (41:40) Hot water immersion protocol: immersing in 40° C water post-run, increasing duration from 20min, safety, 3-6 days of immersion Additional resources: A comparison of medium-term heat acclimation by post-exercise hot water immersion or exercise in the heat: adaptations, overreaching, and thyroid hormones Podcast with Lindsay Golich Podcast with Julien Periard Buy Training Essentials for Ultrarunning on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Mar 2, 2023

View all timestamps and show notes on the KoopCast website . Episode overview: Jolan Kegelars is psychology professor and a lifelong athlete with a strong interest in the combination of Sport and Clinical psychology. This interest is situated both in research and applied practice. His topics of interest include: existential therapy, behavioral therapy, biofeedback, personality testing, performance enhancement, eating disorders in sports and talent development. Episode highlights: (40:33) Ultramarathon example: missing nutrition or crew, blinding nutrition during long runs, giving the athlete effective nutrition but poor flavors (45:43) Pressure training as a mental skills test: developing mental skills between pressure training tests, examples, previous two episodes on mental skills (55:24) How to use pressure training: identify situations that might challenge you, brainstorm potential solutions, simulate specific aspects, training can be less pressure than the race, incorporate mental skills training, implement pressure progressively, reflection Additional resources: Pressure makes diamonds? A narrative review on the application of pressure training in high-performance sports Jolan on Twitter Buy Training Essentials for Ultrarunning on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Feb 23, 2023

View all timestamps and show notes on the KoopCast website . Episode overview: Neal is a Licensed Clinical Social Worker and Mental Performance Consultant based in Longmont, Colorado. He provides individual psychotherapy and mental skills training/consultations/coaching to athletes at all levels through out the state. He has been a clinical social worker since 1998 working in various settings including residential treatment centers, schools, hospitals and private practice, providing psychotherapy for a range of different issues. After years working as a clinical social worker Neal received a second masters degree in applied sport psychology and continue to receive mentorship from a sport psychologist working towards certification as a mental performance consultant (CMPC) through the Association for Applied Sport Psychology. When Neal is not working with athletes he is dad, husband, endurance and mountain athlete and endurance coach, have qualified and run the Boston Marathon, a number of 100 mile ultra endurance runs as well as plenty of other adventures. Episode highlights: (8:06) The mental skills pyramid: images on the website and the YouTube recording, building up motivation, mindfulness, emotional regulation, self-talk and imagery, focus (36:39) Self-talk and imagery: recap of the pyramid, self-talk before imagery, find what works for you, avoiding negative self-talk, using the “you” voice, mantras, instructional self-talk (51:19) Where to employ imagery: imagine the crux of the race, examples for Leadville, imagine what you want to look like, how you want to respond to challenges Additional resources: Neal’s website Buy Training Essentials for Ultrarunning on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Feb 16, 2023

View all timestamps and show notes on the KoopCast website . Episode overview: Dr Justin Ross is a clinical psychologist in Denver, CO specializing in athlete mental health and performance psychology. He is a recreational amateur athlete himself, completing 11 marathons, 6 Boston Marathon qualifiers, and is a recent finisher of the Leadville 100 MTB. He's also completed 2 Ironman 70.3 distance triathlons, and too many shorter running, cycling, and triathlon distance races to count. Episode highlights: (41:46) Dealing with unexpected challenge: should coaches deliberately create challenges to test mental toughness, Michael Phleps example, additional interval example (47:11) Executing when it counts: having a mental training plan, shifting from external and broad skills to internal and narrow, psychological flexibility (59:16) Mental TrainingPeaks plan: application, accessibility for athletes, Justin’s twelve-week plan, overview of skills, caveats, post-race reflection, how to adapt the program to your training Additional resources: Justin’s website Pressure makes diamonds? A narrative review on the application of pressure training in high-performance sports Performance Mindset training plan in training peaks Article Justin discussed on mental toughness - Mental toughness in sport: testing the goal-expectancy-self-control (GES) model among runners and cyclists using cross-sectional and experimental designs Buy Training Essentials for Ultrarunning on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Feb 9, 2023

View all timestamps and show notes on the KoopCast website . Episode overview: Manuel is an experienced cyclist and coach at TrainingPeaks.com with a degree in Sports Nutrition. His new book, La naturaleza del entrenamiento (The Nature of Training), discusses the nonlinear and complex nature of training. Episode highlights: (24:59) Manuel on RPE: RPE is an effective way of weighting and combining training stressors, RPE as a high capacity processor, RPE includes physical effort, motivation, and mentality, fatigue and RPE are related, external metrics are not more effective than RPE for training (32:59) Measuring improvement: using RPE, wholistic tests are better than measuring variables like VO2max in isolation, nonmeasurable parameters are just as important as measurable ones, examples, painkillers and caffeine (41:49) Performance variability: probability distribution explanation, deriving worth from performances, lots of data is needed to accurately determine a performance range Additional resources: Manuel’s book Buy Training Essentials for Ultrarunning on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Feb 2, 2023

View all timestamps and show notes on the KoopCast website . Episode overview: The coaches review the process they go through with their athletes when planning out their seasons. Episode highlights: (12:15) Koop on weaknesses and strengths: anchor points, assessing weaknesses and strengths, when were you at your best, when were you at your worst, Abby Hall example, recap (33:08) Emphasizing anchor points: making the most important training events known to the athlete so they are less concerned when non-essential training is changed to accommodate life, be 100% consistent 80% of the time, be flexible (48:32) Life cost of racing: too much racing complicates family, employment, cost, travel, these make recovery from long races more difficult, muscle damage, emotional recovery Additional resources: Buy Training Essentials for Ultrarunning on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Jan 26, 2023

View all timestamps and show notes on the KoopCast website . Episode overview: Frederic Sabater Pastor is a CTS ultrarunning coach with a PH.D. in Exercise Physiology and experience coaching athletes for a variety of challenges. He is also a Postdoctoral researcher at the Inter-university Lab of Human Movement. His area 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 training Additional resources: Frederick’s paper Trail Runner Magazine’s coverage of this paper Fred’s CTS Coach Bio Fred’s Researchgate profile Buy Training Essentials for Ultrarunning on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Jan 19, 2023

View all timestamps and show notes on the KoopCast website . Episode overview: Renee Eastman is a Premiere coach at CTS as well as the head of CTS’s physiology lab. She has been coaching since 1996. Episode highlights: (8:59) Koop’s takeaways from testing: assessing existing physiological and genetic traits, using your strengths and building your weaknesses, ensuring training is effective (38:46) Interpreting test data: peak VO2, lactate threshold (LT2), heart rate and pace, looking at metabolism over lower intensities, explaining why lactate is at steady-state sub-threshold, lactate is an indicator (1:17:58) Values of physiological testing: long-term training direction is the main benefit, not zone construction, zones are can be established from training but metabolic breakdown and lactate curve shape requires lab testing, value for elite and beginner athletes Additional resources: Buy Training Essentials for Ultrarunning on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Jan 12, 2023

View all timestamps and show notes on the KoopCast website . Episode overview: Adam Pulford is a Pro Level Coach at CTS and is one of the most sought after mountain bike coaches in the world. He also has served ass the team director for TeamShoAir UCI Professional Factory MTB Team the Twenty16/Twenty20 UCI Professional Women’s Race Team and the Orange Seal Off-Road Team Episode highlights: (23:45) Zones are descriptive not prescriptive: avoiding overeager zone prescriptions, instantaneous tests, athlete adaptability (36:19) Is physiological testing worth it: marginal gains, correlating time to exhaustion between the field and lab tests, physiological testing is best for gauging improvement (1:07:39) Durability at intensity: making sure zone paces are sustainable to increase volume at intensity, the importance of durability and sustainability in training Additional resources: Buy Training Essentials for Ultrarunning on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Jan 6, 2023

Episode overview: Coach Jason Koop monologues on what 2023 will bring for the podcast. Episode highlights: (2:16) Scientific and coaching content: Dylan Bowman’s Freetrail is great for media coverage and commentary, the niche of the KoopCast is research and coaching (5:11) What to expect: research deep-dives and coaching roundtables, timing relevant content around the running season, longer format episodes (12:55) What you can expect from Research Essentials: Koop, Stephanie Howe, and Nick Tiller review research papers and have a roundtable that is written by Jim Rutberg and illustrated My conversation: (0:00) Introduction: the new year and upcoming changes to the KoopCast, expressing gratitude, reaching one million downloads, the commitment to no sponsors (2:16) Scientific and coaching content: Dylan Bowman’s Freetrail is great for media coverage and commentary, the niche of the KoopCast is research and coaching (5:11) What to expect: research deep-dives and coaching roundtables, timing relevant content around the running season, longer format episodes (6:11) Commitment to no sponsorship: recognizing that the KoopCast loses money for being free, importance of integrity, putting athletes before sponsors, the role of the KoopCast (8:05) Research Essentials in Ultrarunning: new research newsletter, most training advice online is superficial clickbait, the collapse of Outside Magazine (12:55) What you can expect from Research Essentials: Koop, Stephanie Howe, and Nick Tiller review research papers and have a roundtable that is written by Jim Rutberg and illustrated (14:34) First Research Essentials topics: Vitamin D Supplementation, sleep and nutrition profiles, Vitamin C and E on muscle damage; downhill running, iron metabolism, and artificial sweeteners, stay tuned for more information (16:00) Outro: gratitude, excitement for the future of the KoopCast, giving thanks Additional resources: Buy Training Essentials for Ultrarunning on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Dec 29, 2022

View all timestamps and show notes on the KoopCast website . Episode overview: Ed Maunder PhD is an exercise physiologist with expertise in metabolic responses to endurance exercise, and metabolic adaptations to endurance training. Ed is a Lecturer in the School of Sport and Recreation and part of the Sport Physiology and Nutrition Research Group at SPRINZ. His research is focused on understanding the physiological drivers of mitochondrial adaptation to endurance exercise, and the physiological profiling of endurance athletes. Episode highlights: (13:42) Lactate threshold durability: before and after 2.5 hours of cycling, average decrease of 10%, athletes saw reduced efficiency and reduced energy expenditure, decreasing efficiency is likely even more of a factor in running (35:37) Training durability: speculation, training specificity to durability, creating stress early during long runs (44:44) Takeaways: interpreting research on training interventions, arranging training structure intensity-first versus intensity-last, specificity of durability training Additional resources: The Importance of ‘Durability’ in the Physiological Profiling of Endurance Athletes Buy Training Essentials for Ultrarunning on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Dec 22, 2022

View all timestamps and show notes on the KoopCast website . Episode overview: Dr. Alan McCubbin lectures and conducts research in sports nutrition at Monash University, consults to Triathlon Australia's High Performance Program, and writes for Cycling Tips. He has worked as the dietitian for the Attaque-Gusto cycling team, adventure runner Richard Bowles, several triathlon squads, the Coburg Tigers VFL football club and the Tour de Cure cycling charity amongst others. He has written for Outer Edge Magazine, Trail Run magazine and lectured for Cycling Australia coaches. He has worked with summer and winter Olympians, A-League soccer players, national Taekwondo champions, triathletes, ultra-marathon runners, road cyclists & mountain bikers, boxers and windsurfers. Alan has competed at an international level in sailing, and in endurance mountain biking. Alan recently completed a PhD in sports nutrition at Monash University, looking at the effects of sodium in endurance athletes. He is also the co-host of The Long Munch Podcast, a podcast that answers common nutrition questions asked by runners, cyclists and triathletes. Alan founded Next Level Nutrition, Australia's first ever online sports nutrition consultancy back in 2010. What was once an unheard of service model is fast becoming the norm in the sports nutrition industry, better servicing the sporting community of Australia with access to state-of-the-art sports nutrition counseling and education, delivered to clients anywhere in Australia via the web. Episode highlights: Part one — interview: (15:14) When to supplement sodium: large sweat losses, high fluid intake, high sweat sodium concentration, example (45:55) Decision chart for sodium replacement: check out Alan’s flow chart in the show notes, when to use sodium supplementation in training, season to taste Part two — coach roundtable: (1:35:28) Lower access to fluids during training: differences in resupplying, loop training, using your vehicle as an aid station (2:06:00) Duncan’s takeaways: more 4+ hours runs, emphasizing that sodium is per unit fluid, train in varied environmental conditions Additional resources: Next Level Nutrition Paper discussed The Long Munch Podcast Buy Training Essentials for Ultrarunning on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Dec 15, 2022

View all timestamps and show notes on the KoopCast website . Episode overview: Coaches Darcie Murphy and AJW sit down with Jason Koop to discuss what they are doing differently with their athletes next year. Episode highlights: (2:06) Darcie’s takeaway: perfectionism inhibiting training, factors outside of running (28:22) AJW’s takeaway: multi-day training camps, creating your own race simulation, camps are a must-have (54:50) Subjective data before objective data: getting useful feedback, creating a practical system, preventing bias Additional resources: The CTS blog Previous podcast on training camps Buy Training Essentials for Ultrarunning on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Dec 8, 2022

View all timestamps and show notes on the KoopCast website . Episode overview: Herman is a professor of evolutionary anthropology at Duke University, where he focuses on the evolution of human energy expenditure and metabolism. He is also the co-founder of the Human Evolutionary Ecology Lab, where he and his team study the effects of diet, physical activity, and modern environments on human health and disease. Herman’s latest book, "Burn: The Misunderstood Science of Metabolism," explores the latest research on metabolism and challenges long-held beliefs about weight loss and metabolism. His work has been featured in numerous publications and media outlets, including The New York Times, The Wall Street Journal, and NPR Andrew Best is a biological anthropologist and Assistant Professor of Biology at the Massachusetts College of Liberal Arts; he is also a respectable endurance athlete in his own right. Ancdrew is currently conducting a research project on ultramarathon and ultra endurance athletes that further tests the limits of the human metabolic scope. Episode highlights: (15:23) The hypothesis: when you exercise you expend less energy to inflammation, stress, hormone regulation (25:18) Reevaluating performance: energy expenditure may be the limiting factor in ultramarathons, if so training can be structured to target metabolic scope (51:37) Training applications: strategically exceeding your metabolic ceiling during important moments in training and repaying metabolic debt when it matters least Additional resources: Contact for Andrew- Website: www.therunningprimate.com Instagram: @therunningprimate Twitter: @RunningPrimate Strava: The Shreddy Professor Buy Training Essentials for Ultrarunning on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Dec 1, 2022

View all timestamps and show notes on the KoopCast website . Episode overview: Øyvind is the director of the Centre for Elite Sports Research at the Norwegian University of Science and Technology His research aims to improve the understanding of sport performance, by investigating integrative physiology and biomechanics, the effects of strength and endurance training, as well as the utilization of new technology to gain further understanding of these aspects in real-life environments. He also teaches these topics in Bachelor, Master and PhD courses, as well as the top coach education program. Episode highlights: (31:46) Quality over concentration: an argument against block periodization, examples (41:02) Koop on targeting athlete weaknesses: takeaways for elite and non-elite athletes (54:12) Øyvind’s takeaways for athletes: caveats, learning how to optimize key sessions Additional resources: Paper discussed Buy Koop’s new book on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Nov 24, 2022

View all timestamps and show notes on the KoopCast website . Episode overview: Coach Koop discusses how athletes are Complex Adaptive Systems and how subjective feedback can be integrated into training. Episode highlights: (14:23) Athletes as complex adaptive systems: humans have nonlinear responses, context is key (20:32) Physical context: comparing the context of training camps with daily life (43:37) Long-term skills: improving subjective feedback, contextualizing feedback in the long term, examples Additional resources: Paper discussed Buy Koop’s new book on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Nov 17, 2022

View all timestamps and show notes on the KoopCast website . Episode overview: Luca Filipas a PhD researcher and coach out of Milan, Italy. Re-Release of episode 113 from January 2022. Episode highlights: (27:17) Why pyramidal to polarized athletes were most successful: peaking for races, adaptations from high intensity (33:57) Koop on peaking for longer distance events: least specific to most specific training architecture (41:34) Takeaways: race specificity, modulating intensity Additional resources: You can find Luca’s work here- https://www.lucafilipas.com/ Luca on Instagram- https://www.instagram.com/lucafilipas Luca on Twitter- https://twitter.com/LucaFilipas Paper discussed- Effects of 16 weeks of pyramidal and polarized training intensity distributions in well-trained endurance runners Buy Koop’s new book on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Nov 10, 2022

View all timestamps and show notes on the KoopCast website . Episode overview: In this episode, AJW speaks with three legends of ultrarunning, John Medinger, David Horton, and Scott Mills, to discuss the current state of the sport and their thoughts about what the future holds for the next generation of Ultrarunners. Episode highlights: (26:57) Scott on Western States in 1982: waist belts, running with Aunt Jemima bottles, power bars, aid stations, how access to runner support leads to faster race times (35:46) The Barkley Marathons: “impossible” pre-1995 Barkley format, learning the Barkleys year after year, difficulty in comparison to Hardrock, David’s role in the final lap directional rule (58:07) Small races in America: run your local races, differences between the U.S. and Europe Additional resources: John: Facebook @johnmedinger David Facebook @davidhorton Scott Facebook @scottmills Information on coaching- https://trainright.com/ Koop’s Social Media Twitter/Instagram- @jasonkoop Buy Koop’s new book on Amazon- https://www.amazon.com/dp/B09MYVR8P6 Audible- https://www.audible.com/pd/Training-Essentials-for-Ultrarunning-Second-Edition-Audiobook/B09P38S2PR?source_code=AUDFPWS0223189MWT-BK-ACX0-290525&ref=acx_bty_BK_ACX0_290525_rh_us

Nov 4, 2022

View all timestamps and show notes on the KoopCast website . Episode overview: Stephanie Case is a well-known figure in trail/ultra running, not just for her success in crazy, tough races (Tor de Glaciers, Hardrock, The Barkley Marathons), but for her outspokenness about women’s rights. Stephanie spearheads tough conversations concerning inclusivity for women in our sport- pregnancy deferrals, quotas for women in races/lotteries, and more. If she couldn’t be any more admirable, Steph also works in conflict zones as a Human Rights Advocate. Episode highlights: (26:39) Free to Run: creating female leaders in areas of conflict through visibility in the outdoors space, creating societal change in patriarchal societies (31:56) Gender inequality in ultras: microaggressions, reasons for including the top 10 women at UTMB, providing for women’s health at races, there are more barriers for women (59:05) How race directors can promote inclusivity: offering women’s products and childcare stations as symbols of an inclusive space Additional resources: Free to Run: https://freetorun.org/ IG: https://www.instagram.com/theultrarunnergirl/?hl=en Stephanie Case Trail Runner Article: https://www.trailrunnermag.com/people/stephanie-cases-secret-weapon/ https://www.outsideonline.com/health/running/why-cant-pregnant-women-defer-race-entries/ https://www.outsideonline.com/health/running/western-states-transgender-athletes-policy/ Information on coaching- https://trainright.com/ Koop’s Social Media Twitter/Instagram- @jasonkoop Buy Koop’s new book on Amazon- https://www.amazon.com/dp/B09MYVR8P6 Audible- https://www.audible.com/pd/Training-Essentials-for-Ultrarunning-Second-Edition-Audiobook/B09P38S2PR?source_code=AUDFPWS0223189MWT-BK-ACX0-290525&ref=acx_bty_BK_ACX0_290525_rh_us

Oct 28, 2022

View all timestamps and show notes on the KoopCast website . Episode overview: In this episode, AJW speaks with two of America's most popular Race Directors, Candice Burt and Jason Green, to discuss the current state of the sport and their thoughts about what they hope ultrarunning will look like in the next decade. Episode highlights: (24:14) Community over competition: sharing inspirational stories, celebrating the final finishers (32:17) Jason on planning for the future of ultras: the commercialization of ultramarathons, appreciating the personal connection (46:56) Candice on environmental responsibility and inclusivity: runner and crew education, leave no trace, dealing with human waste on the trail, performing double sweeps on trails Additional resources: Jason: https://yetitrailrunners.com/ Twitter @yeti_runners IG @yetitrailrunners Candice: https://www.destinationtrailrun.com/ Twitter: @runcandice IG @runcandicerun Information on coaching- https://trainright.com/ Koop’s Social Media Twitter/Instagram- @jasonkoop Buy Koop’s new book on Amazon- https://www.amazon.com/dp/B09MYVR8P6 Audible- https://www.audible.com/pd/Training-Essentials-for-Ultrarunning-Second-Edition-Audiobook/B09P38S2PR?source_code=AUDFPWS0223189MWT-BK-ACX0-290525&ref=acx_bty_BK_ACX0_290525_rh_us

Oct 21, 2022

View all timestamps and show notes on the KoopCast website . Episode overview: Still in his 30s, Dylan Bowman has enjoyed a remarkable ultra-running career. During the past 10 years, Dylan has had ample experience being coached by Koop. In this episode, he shares some of the ups and downs of the past decade and looks ahead to a promising future in the sport. Episode highlights: (18:06) Deconstructing the DNF: satisfaction and goal setting, motivation, health, respecting the race (29:08) Koop’s guidance for DBo: international racing, gaining experience, testing yourself (40:35) Feedback in athlete-coach relationships: listening to your body, Ultra Trail Mount Fuji anecdote, communicating with your coach Additional resources: Instagram: @dylanbo Twitter: @dylanbo Website: https://freetrail.com/ Information on coaching- https://trainright.com/ Koop’s Social Media Twitter/Instagram- @jasonkoop Buy Koop’s new book on Amazon- https://www.amazon.com/dp/B09MYVR8P6 Audible- https://www.audible.com/pd/Training-Essentials-for-Ultrarunning-Second-Edition-Audiobook/B09P38S2PR?source_code=AUDFPWS0223189MWT-BK-ACX0-290525&ref=acx_bty_BK_ACX0_290525_rh_us

Oct 13, 2022

View all timestamps and show notes on the KoopCast website . Episode overview: Kaci Lickteig, known to many as the Pixie Ninja, is one of the most popular personalities in Ultrarunning. Her incredibly positive spirit is infectious. In this episode, you will learn all about her 8 Western States finishes, her challenges with injuries over the years, and her incredible relationship with her coach, Jason Koop. Episode highlights: (18:08) Western States 2017: challenges, stress, deciding not to quit, “get in the boat” (24:56) Kaci’s experience with injury: running with a torn hamstring, getting surgery, crutches to 100 miles in six months (40:05) Kaci’s relationship with Western States: personal experiences, why the race is so special Additional resources: Instagram: @ultrarunnerkc Twitter: @runner_kc Facebook Kaci Lickteig Information on coaching- https://trainright.com/ Koop’s Social Media Twitter/Instagram- @jasonkoop Buy Koop’s new book on Amazon-https://www.amazon.com/dp/B09MYVR8P6 Audible-https://www.audible.com/pd/Training-Essentials-for-Ultrarunning-Second-Edition-Audiobook/B09P38S2PR?source_code=AUDFPWS0223189MWT-BK-ACX0-290525&ref=acx_bty_BK_ACX0_290525_rh_us

Oct 6, 2022

View all timestamps and show notes on the KoopCast website . Episode overview: Jessie discusses her rise in cross country skiing to become the most decorated US cross country skier in the history of the sport, what her training is like, why she loves being a professional athlete, and how the US women have shattered the glass ceiling in cross country skiing. We also talk about her eating disorder and how it changed her life path when she sought out help. Lastly, Jessie talks about being a winter athlete in a changing climate and the importance of her work with Protect Our Winters, an organization focused on climate legislation for the Outdoor State. Episode highlights: (20:44) Building a strong women’s team: camaraderie, mutual support, sportsmanship (38:56) Nutrition and injury: micronutrient deficiency often leads to injury, food is good, toxic diet culture, you need more calories than you think (50:11) Protect Our Winters: informed advocacy, using your voice, avoiding placing blame on individuals, making change Additional resources: Buy Koop’s new book on Amazon or Audible . Information on coaching- https://www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Sep 29, 2022

View all timestamps and show notes on the KoopCast website . Episode overview: Stephanie Howe, Corrine Malcom & Sarah Scozzaro take you through their personal experiences with injuries. Learn how they navigated through the injury process and their time away from running. They share what they did well and what they did not so well, along with what they learned going through this process. As coaches, they discuss how their personal experience makes them better coaches and can help athletes navigate this difficult time. Episode highlights: (7:08) Diagnosing stress fractures: you may not have pain, listening to your body (37:56) Fear of fitness loss: detraining happens over 4-6 weeks, recognizing sources of anxiety (52:35) Eating during recovery: eat well on off days, you need extra nutrients to heal, what food to cut out Additional resources: Buy Koop’s new book on Amazon or Audible . Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Sep 22, 2022

View all timestamps and show notes on the KoopCast website . Episode overview: Claire Bernard Miller, DPT on common issues amongst runners, how our feet are more important to preventing injuries than we know and why we should all seek pelvic floor physical therapy. Episode highlights: (21:15) Common injuries: proper pronation and supination, forefoot injuries from narrow toe boxes, Achilles tendinitis, kinetic chain (24:25) Good foot health: foot intrinsics, strength, exercises (49:20) Recovery from pregnancy: recognizing the challenge, taking care of your body, getting back to running Additional resources: Activate Physical Therapy & Wellness: https://activateptw.com/ Gait happens: https://www.gaithappens.com/ Claire Bernard Miller IG: https://www.instagram.com/activatephysicaltherapy/ Information on coaching- https://trainright.com/ Koop’s Social Media Twitter/Instagram- @jasonkoop Buy Koop’s new book on Amazon or Audible.

Sep 15, 2022

View all timestamps and show notes on the KoopCast website . Episode overview: Dominic Guinto is the Director of Athlete Services for CTS. His role is dedicated to finding the right solution for endurance athletes across the world. Episode highlights: (28:00) The best athlete feedback: why do you want a coach, expectations (34:05) Long term athlete-coach relationships: finding a coach that the athlete believes in (1:00:40) Coach mentorship: the importance of collective experience in professional development Additional resources: Buy Koop’s new book on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Sep 8, 2022

View all timestamps and show notes on the KoopCast website . Episode overview: Coach Jason Koop speaks with Dr. Justin Ross on mental skills for ultrarunners. How can ultrarunners use awareness, focus, and concentration to improve their performance? How does optimism play a role in training and on race day? Does the meaning we attach to numbers like pace and vertical have an impact on how we view performance? We talk about what ultrarunners can do TODAY to improve their mental skills. I found this conversation fascinating and immediately actionable. Episode highlights: (8:54) Why develop mental skills: your mind is integral to your training, parallels to coaching (20:25) Anxiety: watches, be aware of the meaning you derive from data, managing cognitive load (31:37) Avoiding the DNF: developing your whys, don’t quit sitting down, waypoints Additional resources: Buy Koop’s new book on Amazon or Audible Information on coaching-www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Sep 1, 2022

View all timestamps and show notes on the KoopCast website . Episode overview: Coach Koop sits down with coaches Stephanie Howe PhD, AJW, Darcie Murphy and Ryne Anderson to discuss what they are doing with their athletes’ transition phase. Episode highlights: ( 10:03) Unstructured training: psychological recovery, fear of detraining, quantifying maintenance (33:36) Working your weaknesses: physical therapy, use geography to your advantage (45:33) Incorporating SkiMo: racing year-round, the importance of recovery, impact and cross-training traps Additional resources: Koop’s blog on off season- https://trainright.com/off-season-for-ultrarunners-setting-up-your-transition-phase/ Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Aug 25, 2022

View all timestamps and show notes on the KoopCast website . Episode overview: Coaches Sarah Scozzaro and Nicole Rasmussen discuss why and how to start an off season strength training program with practical examples. Episode highlights: (13:55) Workload bandwidth: train your strengths closer to your race and your weaknesses further away (49:32) Maintaining strength: cost-benefits, sleep, recovery, benefits of 5-10 minutes in the gym (57:52) Health benefits: lifestyle, bone density, strength for aging athletes, benefits for women Additional resources: Sarah’s article on home setups Sarah’s IG Previous podcasts with Sarah and Nicole Buy Koop’s new book on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Aug 18, 2022

View all timestamps and show notes on the KoopCast website . Episode overview: Jason Koop sits down with CTS coaches Chantelle Robitalle and Ryne Anderson to discuss what they learned through the year. We discuss how to deal with a crisis of confidence, crewing and pacing and how to set up the right amount of volume for your next training camp. Episode highlights: (3:12) Chantelle’s lesson: stresses from missing training, focus on what you achieved (20:38) Ryne’s lesson: planning with your crew, designate a crew chief, don’t be a hero (31:17) Jason’s lesson: use training camps to their fullest, athletes can handle high workload Additional resources: Buy Koop’s new book on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Aug 11, 2022

View all timestamps and show notes on the KoopCast website . Episode overview: Paul Burgum is a social entrepreneur, Motivational Speaker, Youth Worker and more recently a PhD researcher at Durham University. Paul has developed a successful strategy for achievement that begins from simply taking on his own lifelong demons. Episode highlights: (31:52) Results: anger and depression during taper exceed race day morning, psychological taper (42:48) Ultrarunning as a team sport: crew-athlete interactions, counterbalancing athlete emotions, realistic optimism (57:40) Knowledge as power: understanding and course-correcting mood swings, taking action Additional resources: Paper discussed- How Mood Variability is associated with enhanced performance during ultrarunning Buy Koop’s new book on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Aug 4, 2022

View all timestamps and show notes on the KoopCast website . Episode overview: Sian spent over 10 years providing sport science support to athletes and coaches in Olympic, Paralympic and professional sports across high performance environments in Great Britain and New Zealand. She began her career working as a Physiologist with British Swimming in the lead up to the London 2012 Olympics, before obtaining an applied PhD in statistical modelling of sport performance from AUT University while working with Swimming New Zealand. Sian then took up a strategic role as Performance Intelligence Manager with Paralympics New Zealand into the Rio 2016 Games, managing innovation projects and data analysis systems across all Paralympic sports in New Zealand. She now combines her data analytics and exercise physiology backgrounds with the latest in technology and scientific research, working as a Research Manager in the Product Innovation team at lululemon athletica on the West Coast of Canada. Episode highlights: (23:42) Three ways to inform training: training architecture, using past athlete data, physiology (32:53) Raw data: how to make use of data for training (43:55) data as confidence: you are more than your watch score, performing well with low wearable scores, getting psyched out before your race Additional resources: Sian on Twitter Buy Koop’s new book on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Jul 28, 2022

View all timestamps and show notes on the KoopCast website . Episode overview: Arash Khassetarash is a postdoctoral associate at the University of Calgary with an expertise in biomechanics. Episode highlights: (24:37) Advice for athletes: cost of running increases dramatically downhill, one bout improves your biomechanics significantly (31:31) Additional takeaways for athletes: one bout three weeks before the race, utilizing training camps (42:11) Volume may be a safer tool than intensity: quantifying adaptation in terms of muscle damage, lengthening strides increases muscle damage Additional resources: The paper that was discussed can be found here . You can find the uphill and downhill running webinars here. Buy Koop’s new book on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Jul 21, 2022

View all timestamps and show notes on the KoopCast website . Episode overview: John Fitzgerald is a CTS Senior level coach. During this episode we discuss our very different training strategies leading up to the 2022 Hardrock 100. Episode highlights: (59:06) Sports psychologist Dr. Justin Ross: accept reality and work back toward optimism, it never always gets worse (1:10:52) Train for your run-walk distribution: Hardrock is approximately two thirds hiking (1:21:50) Training outside running: using biomechanics to determine mode specificity Additional resources: Buy Koop’s new book on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Jul 14, 2022

View all timestamps and show notes on the KoopCast website . Episode overview: Meredith Terranova is a performance nutritionist to many of today’s top ultrarunners. She has been helping her clients reach their nutritional goals since 2004. Through Meredith’s guidance, her clients have reached goals ranging from losing weight, wellness nutrition, race nutrition, training and recovery nutrition, and others using a real world nutrition approach. During the course of this conversation we discuss Meredith’s approach to nutrition planning, how to find the right foods for you and her famous ‘gas station’ protocol. Episode highlights: (18:20) Compounding variables at altitude: increased need for carbs, intensity, hydration, temperature, processing fuel, pacing (26:39): Summary of nutrition advice: effort first, hydration second, the Nibble Principle third, practice your routine (38:28) Logistics and routine: plan your low-altitude training nutrition around your high altitude nutrition and race logistics Additional resources: Meredith’s Website https://sportsscientists.com/2016/04/low-carbohydrate-diets-plea-balance-scientific-rigour-death-dogma/ Peter Reid- https://www.active.com/triathlon/articles/peter-reid-s-triathlon-training-tips Buy Koop’s new book on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Jul 7, 2022

View all timestamps and show notes on the KoopCast website . Episode overview: Do ultramarathons affects males and females differently? How does this impact performance and training. This episode of the KoopCast explores that question with Nick Tiller PhD and coach Corrine Malcolm. We use Nick’s recent paper ‘Sex specific physiologic responses to ultramarathon.’ Episode highlights: (22:16) Sex-specific deterioration post-race: lung diffusion capacity and pulmonary edema, clinical significance and performative significance (31:03) The physiology behind sex-specific differences: women are more fatigue resistant to muscle damage, research required to understand cardiopulmonary differences (43:09) Implications for athletes and coaches: respiratory issues in athletes during long duration race events and caution against racing frequently Additional resources: Nick on Twitter Nick’s website Corrine on Twitter Corrine on Instagram Buy Koop’s new book on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Jul 1, 2022

View all timestamps and show notes on the KoopCast website . Episode overview: The weekend training camp is an essential element of most ultrarunner’s training programs. Coaches Ryne Anderson, Cliff Pittman and host Jason Koop discuss how to set up the most effective training camp possible inclusive of goals, volume and the right timing relative to your race. Ryne Anderson is a CTS Expert coach located in Knoxville, TN. He has been coaching ultrarunners since 2018 and joined CTS in 2021. Ryne has run and coached numerous athletes with limited access to mountains that had successful races at Bighorn 100, Leadville 100, CCC 100k, and San Juan Solstice 50. Integrating strength and mobility work is vital to an athlete’s overall development, and incorporates running-specific strength work with each athlete he coaches. Cliff Pittman began pursuing his passion for endurance sports at the age of 11 when his parents signed him up for a community track club. He competed on a national level in both track and cross country through high school, but opted to enlist in the military shortly after 9/11, and delayed college until later in life. After a decade in the military, he transitioned into a corporate career, but continued to train several military athletes preparing for special operations. Cliff continued his passion for endurance sports by training for triathlons and marathons. In 2017, he launched a Life Coaching Practice that enabled me to leave my corporate career. But as he made efforts to grow that business, more and more athletes were seeking his help with their running goals and events. Cliff took this as a sign to align his purpose and efforts with what he is really passionate about – coaching athletes. In 2019, he transitioned to full-time run coaching with a specialty in helping ultra/trail athletes. Episode highlights: (45:06) Ideal scheduling for training camps: scheduling around training blocks, scheduling camps based on convenience (48:38) Boundaries on training camp volume changes: using midweek runs as a benchmark, duration and frequency of runs, using races (1:03:26) Summary: duration, scheduling, physiological versus psychological benefits, practicing race strategy and nutrition, specificity of mode, volume increases, have goals Additional resources: https://trainright.com/coaches/ryne-anderson/ Ryne on Instagram https://trainright.com/coaches/cliff-pittman/ Cliff on Instagram Buy Koop’s new book on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Jun 23, 2022

View all timestamps and show notes on the KoopCast website . Episode overview: Borja Martinez Gonzalez is a Research fellow and Adjunct professor at the University of Bologna. After graduating in Sport Science and Physical Education at the University of Leon (Spain) in 2013. He subsequently completed an MSc in Sport Science for Optimal Performance from the University of Kent (UK) in 2015. He successfully passed his PhD Viva in 2022 at the same institution. He joined the University of Bologna as Research fellow (2021) and Adjunct professor (2022). His main research interest is to explore strategies to improve endurance performance, with a focus on fatigue, psychobiology, and sleep. He has also provided sport science support not only for various athletes competing at international endurance events including Ironman World Championships and Marathon Des Sables, but also teams such as Drone Hopper - Androni Giocattoli Professional Cycling Team, Gillingham Football Club, Honda Team Rally Dakar, and Team England Touch Rugby. He has done some consultancy work for companies, such as ASICS and Scarpa. Episode highlights: (33:05) When to use caffeine: boosting caffeine at night, avoiding intake 2-4 hours before sleep (52:47) Advice to avoid sleep deprivation: caveats on sleep deprivation training, sleep banking, caffeine, and race strategy (58:51) Just run fast: the impacts of sleep deprivation training on training fitness, experiential benefits, and is it worth it? Additional resources: Borja’s Curriculum vitae Buy Koop’s new book on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Jun 17, 2022

View all timestamps and show notes on the KoopCast website . Episode overview: Ben Rosario is the Executive director of the Hoka Northern Arizona Elite team. In this episode we discuss what makes a great elite training team and how culture can help drive performance. Episode highlights: (12:58) The advantages of training with a team: support systems, training with like-minded individuals, motivation (32:04) Making elite athletes more accessible: highlighting athlete personalities (46:16) People-first training models: athlete support, confidence, and the evolution of trail running communities Additional resources: NAZ Elite Buy Koop’s new book on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Jun 2, 2022

Chiara Gattoni ​​is a researcher and strength and conditioning coach. She holds aa BSc in Exercise and Sport Sciences (University of Verona, Italy), a MSc in Sport Sciences and Training Methodologies (University of Verona, Italy) and a MSc in Sport and Health Sciences (University of Exeter, UK). She completed her PhD program at the School of Sports and Exercise Sciences (University of Kent, UK), under the supervision of Professor Samuele Marcora. She currently works at the University of Kent as a Research Assistant and Research Associate. We obtained two research grants and worked on a project funded by the Ministry of Defence UK. Sleep Deprivation Training to Reduce the Negative Effects of Sleep Loss on Endurance Performance: A Single Case Study Buy Koop’s new book on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

May 26, 2022

Frederic Sabater Pastor is a Postdoctoral Researcher at the Inter-university Lab of Human Movement. His area of focus is running, trail, performance, physiology, and fatigue. Paper on physiological variables related to ultramarathon performance. Previous papers on the subject- Physiological Determinants of Ultramarathon Trail-Running Performance Predicting Trail-Running Performance With Laboratory Exercise Tests and Field-Based Results Frederic on Twitter Buy Koop’s new book on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

May 20, 2022

This episode of the podcast is a coaching roundtable with CTS coaches AJW , Corrine Malcolm , and Michelle Foster . We go over our experiences training athletes during the last 6-10 weeks leading into a race. Buy Koop’s new book on Amazon or Audible . Information on coaching- www.trainright.com

May 12, 2022

Dr. Philip Skiba received his medical degree in June of 2003, and trained in Physical Medicine and Rehabilitation at Georgetown University / National Rehabilitation Hospital, in Washington DC. He then completed residency training in Family Medicine and a fellowship in Sports Medicine. He is board-certified in both Family Medicine and Sports Medicine, and his practice focuses on the non-surgical management of sports injuries, as well as athlete training, health, rehabilitation, and wellness. He completed his Ph.D. (exercise physiology) in the Jones Laboratory at the University of Exeter (UK), where his research studies focused on oxygen kinetics, the determinants of athlete power production, athlete performance, and their relationship to training. Dr. Skiba is the Program Director of sports medicine fellowship at Advocate Lutheran General Hospital, in Chicagoland, and is the Regional Director of Sports Medicine for the AdvocateAurora Medical Group, one of the largest in the United States. He is also a team physician for the University of Illinois (Chicago). Dr. Skiba has been working in sports training and performance for more than 2 decades. As a sports physician, he works clinically, on the sidelines, and in the training room with high school, NCAA Division 1, and professional athletes. He has trained a number of Olympian and World Champion endurance athletes and is a regular face in broadcast journalism. Most recently, Dr. Skiba was a consultant on the Nike Breaking 2 project, where he traveled 3 continents training the best marathon runners in the world, appearing in the Cannes Film Festival award-winning documentary Breaking 2 . Phil’s Book Dietary Supplements as Source of Unintentional Doping Buy Koop’s new book on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

May 5, 2022

Peter Defty is the General Manager of VESPA Power products and coaches athletes using an optimized fat metabolism protocol. Information on VESPA FASTER Study Abe paper Buy Koop’s new book on Amazon or Audible . Information on coaching- www.trainright.com Koop’s Social Media---- Twitter/Instagram- @jasonkoop

Apr 28, 2022

Kristin Keim is a sports psychologist out of Newberry, South Carolina. She has one of the more renown practices sports psychology practices in the country today that consists of all types of endurance athletes, cyclists, triathletes, and MMA fighters. In particular, she works with many of the country’s best cyclists, many of whom we mention throughout the course of this podcast. In this podcast, we discuss the origins of and how to manage one of the most common psychological pitfalls athletes face, performance anxiety. Kristin’s Website : http://www.keimperformanceconsulting.com/ Buy Koop’s new book on Amazon or Audible . Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Apr 21, 2022

This conversation is about how we, as coaches, practically implement heat training strategies for our athletes. You can find previous podcasts on this subject here: https://www.jasonkoop.com/podcast/heat-acclimation-strategies-with-julien-periard-phd AJW is a coach for CTS and an eminent ultrarunning statesman. AJW’s bio: https://trainright.com/coaches/andy-jones-wilkins/ Buy Koop’s new book on Amazon- https://www.amazon.com/dp/B09MYVR8P6 Audible- https://www.audible.com/pd/Training-Essentials-for-Ultrarunning-Second-Edition-Audiobook/B09P38S2PR?source_code=AUDFPWS0223189MWT-BK-ACX0-290525&ref=acx_bty_BK_ACX0_290525_rh_us Information on coaching- https://www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Apr 14, 2022

Julien Périard is a Research Professor at the University of Canberra Research Institute for Sport and Exercise (UCRISE), where he leads the Environmental Physiology Research Group. Julien’s research examines the physiological mechanisms that impact health and performance in adverse environments (heat and altitude), along with strategies to mitigate their influence and harness their adaptive potential. He has worked with both amateur and professional athletes from various disciplines, along with National and International Federations (FIFA, UCI, World Athletics, and World Triathlon). He has authored over 85 research publications in international journals, including an invited review in Physiological Reviews on exercise under heat stress. Julien has also edited a textbook on Heat Stress in Sport and Exercise. He currently serves as Associate Editor for Frontiers in Physiology and has served as Guest Editor for the British Journal of Sports Medicine and Scandinavian Journal of Science and Medicine in Sport. Exercise under heat stress: thermoregulation, hydration, performance implications, and mitigation strategies Julien’s book- Heat Stress in Sport and Exercise Buy Koop’s new book on Amazon- https://www.amazon.com/dp/B09MYVR8P6 Audible- https://www.audible.com/pd/Training-Essentials-for-Ultrarunning-Second-Edition-Audiobook/B09P38S2PR?source_code=AUDFPWS0223189MWT-BK-ACX0-290525&ref=acx_bty_BK_ACX0_290525_rh_us Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Apr 7, 2022

Dominic Guinto is the Director of Athlete Services for CTS. He is dedicated to finding the right solution for endurance athletes across the world. Buy Koop’s new book on Amazon- https://www.amazon.com/dp/B09MYVR8P6 Audible- https://www.audible.com/pd/Training-Essentials-for-Ultrarunning-Second-Edition-Audiobook/B09P38S2PR?source_code=AUDFPWS0223189MWT-BK-ACX0-290525&ref=acx_bty_BK_ACX0_290525_rh_us Information on coaching- https://www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Mar 31, 2022

Michelle Foster has a BS in Biology and is a CTS Expert coach, a UESCA certified running coach, and an RRCA Level 1 certified running coach. In this episode, we explore how training groups can help or hurt your training and how to leverage them the most effectively. Information on coaching- https://www.trainright.com Buy Koop’s new book on Amazon- https://www.amazon.com/dp/B09MYVR8P6 Audible- https://www.audible.com/pd/Training-Essentials-for-Ultrarunning-Second-Edition-Audiobook/B09P38S2PR?source_code=AUDFPWS0223189MWT-BK-ACX0-290525&ref=acx_bty_BK_ACX0_290525_rh_us Koop’s Social Media Twitter/Instagram- @jasonkoop

Mar 24, 2022

Ida Heikura is a postdoc at Canadian Sport Institute Pacific Info on Sports Science Canada REDs working group . Paper discussed Previous podcast with Jose Areta PhD on Low Energy Availability. Buy Koop’s new book on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Mar 17, 2022

Adam Pulford is a CTS coach and one of the most sought-after mountain bike coaches in the world. Adam’s Bio Trainright podcast Nix Biosensors podcast Buy Koop’s new book on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Mar 10, 2022

Chris Rauch graduated in Nutrition and Dietetics at Monash University in 2015 following a previous career in Engineering. He is experienced in helping people to manage dietary changes for a broad array of chronic conditions such as diabetes, heart disease, high blood pressure, high cholesterol, and liver disease. A special interest of his is the management of digestive issues such as irritable bowel syndrome and inflammatory bowel disease. Paper discussed Buy Koop’s new book on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Mar 3, 2022

Meredith Terranova is a performance nutritionist to many of today’s top ultrarunners. She has been helping her clients reach their nutritional goals since 2004. Through Meredith’s guidance, her clients have reached goals ranging from losing weight, wellness nutrition, race nutrition, training and recovery nutrition, and others using a real-world nutrition approach. During the course of this conversation, we discuss Meredith’s approach to nutrition planning, how to find the right foods for you, and her famous ‘gas station’ protocol. Meredith’s Website: https://eatingandlivinghealthy.com Articles discussed: https://sportsscientists.com/2016/04/low-carbohydrate-diets-plea-balance-scientific-rigour-death-dogma/ Peter Reid- https://www.active.com/triathlon/articles/peter-reid-s-triathlon-training-tips Buy Koop’s new book on Amazon- https://tinyurl.com/koopbook Audible- https://tinyurl.com/koopaudiobook Information on coaching- https://www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Feb 24, 2022

Nicole Rasmussen is a CTS Expert coach, holds a MS in Exercise Physiology, ACE certified, and UESCA certified. In this episode we discuss common strength training mistakes and how to fix them including- When there is too much specificity Weight vests Core work Nicole's Bio: https://trainright.com/coaches/nicole-rasmussen/ Buy Koop’s new book on Amazon- https://tinyurl.com/koopbook Audible- https://tinyurl.com/koopaudiobook Information on coaching- https://www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Feb 17, 2022

Neal Palles is a CTS, a coach Licensed Clinical Social Worker, and Sports Performance Specialist based in Longmont, Colorado. He provides psychotherapy and mental skills training/consulting to athletes of all levels throughout the state. Neal holds a dual Masters degrees in Social Work and Applied Sport Psychology as well as holds a license as a clinical social worker. He works towards certification as a mental performance consultant (CMPC) from the Association for Applied Sport Psychology. He has worked for twenty-three years in the mental health field as a clinical social worker and psychotherapist in both private practices, as a consultant, care manager, and supervisor for employee assistance programs, and as a therapist for a residential treatment center. www.ColoradoPsychotherapyandSport.com Twitter: @nealpalles Instagram: @nealpalles Bigger Than the Trail-https://www.bttt.run/ Psychology Today-https://www.psychologytoday.com/us/therapists Buy Koop’s new book on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Feb 10, 2022

Ryne Anderson is a CTS ultrarunning coach. You can see coach Ryne’s bio here . Buy Koop’s new book on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Feb 3, 2022

Coach Sarah Scozzaro is a CTS coach who specializes in ultrarunning, strength training, and corrective exercise training. Information on coaching-www.trainright.com Buy Koop’s new book on Amazon-https://tinyurl.com/koopbook Audible-https://tinyurl.com/koopaudiobook Koop’s Social Media Twitter/Instagram- @jasonkoop

Jan 27, 2022

Luca Filipas a PhD researcher and coach out of Milan, Italy. You can find Luca’s work here- https://www.lucafilipas.com/ Luca on Instagram- https://www.instagram.com/lucafilipas Luca on Twitter- https://twitter.com/LucaFilipas Paper discussed- Effects of 16 weeks of pyramidal and polarized training intensity distributions in well-trained endurance runners Buy Koop’s new book on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Jan 20, 2022

Meredith Cass is the CEO of Nix Biosensors You can preorder the biosensors here . KoopCast #36 with Andy Blow Buy Koop’s new book on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Jan 13, 2022

Nick Tiller is a fellow at the Lundquist Institute at Harbor-UCLA where he studies clinical respiratory and exercise physiology, and the physiology/pathophysiology of ultra-endurance exercise. He is also a columnist at Skeptical Inquirer Magazine, and the author of 'The Skeptic's Guide to Sports Science' Skeptical Inquirer Magazine Nick’s book Buy Koop’s new book on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Jan 7, 2022

Alicja Partyka is a 5th year medicine student at Poznan University of Medical Sciences. She is the lead author of a recent narrative review- The Consequences of Training and Competition to the Musculoskeletal System in Ultramarathon Runners: A Narrative Review Alicja’s instagram and ResearchGate . Zibi on ResearchGate and Runner’s world article on motivation . Zibi's academy- https://awf.katowice.pl Buy Koop’s new book on Amazon or Audible Information on coaching- www.trainright.com Koop’s Social Media Twitter / Instagram - @jasonkoop

Dec 30, 2021

Find the book here- https://www.jasonkoop.com/book https://www.amazon.com/dp/B09MYVR8P6 Information on coaching- https://www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Dec 23, 2021

Information on coaching- https://www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Dec 16, 2021

Training Essentials for Ultrarunning 2nd is now released. We have a conversation with the authors on what to expect from the book. Find the book here- www.jasonkoop.com/book Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Dec 9, 2021

Marco’s app- HRV4Training Marco on Twitter Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Dec 2, 2021

Want to ask a question on a future episode? Use the SpeakPipe link below or DM on Instagram. SpeakPipe link Information on coaching- www.trainright.com Koop’s Social Media- Twitter/Instagram- @jasonkoop

Nov 25, 2021

Jamie Burr is an Associate Professor in Human Health and Nutritional Science and the director of the Human Performance and Health Research lab at the University of Guelph. His work considers integrated systems-level exercise physiology, with a focus on novel techniques and training practices to optimize performance. His laboratory works with elite athletes across a range of sports who compete at the national, international, and professional levels. They also share a focus on understanding the role of exercise and physical activity in promoting good health. Jamie’s Lab website: https://hplguelph.weebly.com/ A condensed version of review for Gatorade Sports Science XP https://www.gssiweb.org/en/sports-science-exchange/Article/cannabis-and-exercise-performance-current-evidence Articles discussed- Cannabis and Athletic Performance Habitual cannabis use is associated with altered cardiac mechanics and arterial stiffness, but not endothelial function in young healthy smokers Information on coaching- www.trainright.com Koop’s Social Media- Twitter/Instagram- @jasonkoop

Nov 18, 2021

Kate’s website Kate’s Book- Treating Athletes With Eating Disorders Information on coaching- www.trainright.com Koop’s Social Media- Twitter/Instagram- @jasonkoop

Nov 11, 2021

This podcast is a coaching roundtable inspired by listener questions. It is about if the Oura 3 is worth it and what the use cases are. Oura 3 validation study: https://mdpi-res.com/d_attachment/sensors/sensors-21-04302/article_deploy/sensors-21-04302-v2.pdf Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Nov 4, 2021

Nat Collins is a DPT and CSCS practicing in Colorado Springs, CO https://www.linkedin.com/in/nat-collins-dpt-ocs-cscs-a9310a4/ Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Oct 28, 2021

Matrix Physical Therapy Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Oct 21, 2021

Physical therapist, Jessica Cozine-Lehman, earned her undergraduate degree from Northern Arizona University in Flagstaff, AZ and her Doctor of Physical Therapy (DPT) from Regis University in Denver, CO in 2004. She joined the team at Great Moves in 2005, and became a partner in 2009. She has continued her education in many areas, including manual therapy, women’s health and sport-specific rehabilitation (cycling, running, and triathlon). Jessica had the honor of going to the Paralympic Games in Athens, Greece in 2004 as a therapist for the Cycling Team. Jessica has been a member of the American Physical Therapy Association (APTA) since 2001. She has enjoyed volunteering for the Colorado Chapter of the APTA since 2002, and currently serves on the Colorado APTA Board. She is also the Co-Chair of the Professional Development Committee and serves on the Colorado delegation at the National House of Delegates. She is honored to have received the Bob Doctor Service Award in 2008 and was named the Outstanding Physical Therapist of the Year in 2014 by the Colorado APTA. Information on coaching- www.trainright.com Koop’s Social Media- Twitter/Instagram- @jasonkoop

Oct 14, 2021

Potential Long Term Health Problems Associated with Ultra-Endurance Running: A Narrative Review Nick’s interview on triathlete magazine Nick’s book- The Skeptic’s Guide to Sports Science Information on coaching- www.trainright.com Koop’s Social Media- Twitter/Instagram- @jasonkoop

Oct 7, 2021

Julien Périard is a Research Professor at the University of Canberra Research Institute for Sport and Exercise (UCRISE), where he leads the Environmental Physiology Research Group. Julien’s research examines the physiological mechanisms that impact on health and performance in adverse environments (heat and altitude), along with strategies to mitigate their influence and harness their adaptive potential. He has worked with both amateur and professional athletes from various disciplines, along with National and International Federations (FIFA, UCI, World Athletics and World Triathlon). He has authored over 85 research publications in international journals, including an invited review in Physiological Reviews on exercise under heat stress. Julien has also edited a textbook on Heat Stress in Sport and Exercise. He currently serves as Associate Editor for Frontiers in Physiology and has served as Guest Editor for the British Journal of Sports Medicine and Scandinavian Journal of Science and Medicine in Sport. Exercise under heat stress: thermoregulation, hydration, performance implications, and mitigation strategies Julien’s book- Heat Stress in Sport and Exercise Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Sep 30, 2021

Brent Ruby is an exercise physiologist at the University of Montana You can find out more about his lab here- https://www.researchgate.net/lab/Brent-C-Ruby-Lab See the mobile lab in action in this video Papers discussed- Substrate use and biochemical response to a 3,211-km bicycle tour in trained cyclists Effects of 21 days of intensified training on markers of overtraining Postexercise Glycogen Recovery and Exercise Performance is Not Significantly Different Between Fast Food and Sport Supplements Brent’s children’s book- www.wrangoandbanjo.com Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Sep 16, 2021

Coach Koop sits down with coaches Stephanie Howe PhD, AJW, Darcie Murphy, and Ryne Anderson to discuss what they are doing with their athletes’ transition phase. Koop’s blog on offseason- https://trainright.com/off-season-for-ultrarunners-setting-up-your-transition-phase/ Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Sep 9, 2021

In this podcast, Coach Koop takes on listener questions. The first question was about training for adversity and toughness. How often should you do this and what does it look like? The second question is should you consume your calories and hydration in the same drink. Podcasts referenced- KoopCast #2 with Roxanne Vogel from Gu- https://www.jasonkoop.com/podcast/nutrition-r-and-d-with-roxanne-vogel-from-gukoopcast-episode-2 Koop Cast #93 with Karim Ramadan- https://www.jasonkoop.com/podcast/self-talk-for-enhanced-ultramarathon-performance-with-karim-ramadan The sweat test- https://trainright.com/nutritional-challenges-ultrarunning-overcome/#:~:text=The%20Sweat%20Test,weight%20from%20your%20beginning%20weight. Information on coaching- www.trainright.com

Sep 4, 2021

Karim’s Instagram- @myperformancepsychologist The previous episode with Karim: https://www.jasonkoop.com/podcast/mental-skills-and-self-talk-for-ultrarunning-with-karim-ramadan Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Aug 26, 2021

Kyle Smith is a researcher and Ph.D. candidate at the University of Arizona. He is the lead author of this paper which was discussed during the podcast. Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Aug 19, 2021

Jamie Pugh is a researcher, coach, and athlete with a specialty in GI issues in endurance sports. He is the co-author on the recent paper- Gastrointestinal pathophysiology during endurance exercise: endocrine, microbiome, and nutritional influences. Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Aug 12, 2021

Rick Prince is the Founder and CEO of UESCA. https://coachendurancesports.com/ Discount for KoopCast Listeners- Get $100 off the UESCA Ultramarathon Coaching Certification with promo code koopcast100 Information on coaching- Podcast with Dominic Gunito- https://podcasts.apple.com/us/podcast/how-to-choose-right-coach-dominic-guinto-cts-athlete/id1489494447?i=1000483791922 www.trainright.com Koop’s Social Media: Twitter/Instagram- @jasonkoop

Aug 5, 2021

In this podcast, we discuss what strategies we use for sleep, nutrition, and pacing with athletes doing 200-mile ultramarathon races. Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop Information on jobs at CTS- https://trainright.com/about/careers/

Jul 15, 2021

Patrick McGlade is a PTA at Next Level Sports Performance and an ultramarathon Coach with CTS. Information on coaching- www.trainright.com Information on jobs at CTS- https://trainright.com/about/careers/ Koop’s Social MediaTwitter/Instagram- @jasonkoop

Jul 8, 2021

Wouter Hoogkamer is a PhD professor and researcher at the University of Massachusetts, Amherst. He has contributed immensely to our understanding of running mechanics on the road and trails. Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Jul 1, 2021

Iñigo Mujika is one of the most foremost experts in the world in sports performance and tapering. He has made seminal contributions to our understanding of how all different types of athletes should taper. http://www.inigomujika.com/en/about-me/#.YJLpJmZKg-w https://twitter.com/inigomujika_en?lang=hu Information on coaching- www.trainright.com Koop’s Social Media- Twitter/Instagram- @jasonkoop

Jun 24, 2021

This podcast is the final in a five-part series about anti-doping policy in the sport of trail and ultrarunning. https://www.globaldro.com/Home USADA Athlete resources- https://www.usada.org/resources/ Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Jun 17, 2021

Charlie Ware is a runner and instigator of one of the original pieces for a framework for an anti-doping solution in ultrarunning. Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Jun 10, 2021

Lisa Roberts is a former professional triathlete entering the sport of trail and ultrarunning. https://www.globaldro.com/Home Western States Endurance Run Anti-doping policy- https://www.wser.org/drug-testing-policy-and-protocols/ Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Jun 3, 2021

Paul Dimeo is a professor of policy in sport at the university of Serling. Paul’s Book- https://www.amazon.com/Anti-Doping-Crisis-Sport-Paul-Dimeo/dp/1138681679 Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

May 27, 2021

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. https://www.globaldro.com/Home USADA Athlete resources- https://www.usada.org/resources/ USADA Reasoned Decision- https://www.usada.org/athletes/results/u-s-postal-service-pro-cycling-team-investigation/ Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

May 20, 2021

Dr. Emily Kraus specializes in Physical Medicine and Rehabilitation (PM&R) sports medicine and takes a unique approach to the diagnosis, treatment, and prevention of sports injuries in athletes of all ages. She is currently a clinical assistant professor at Stanford Children’s Orthopedic and Sports Medicine Center. She is involved in multiple Stanford IRB-approved research projects, including The Healthy Runner Project, a multicenter prospective interventional study focused on bone stress injury prevention in collegiate middle and long-distance runners. Dr. Kraus also spends time performing gait analysis at the Stanford RunSafe Injury Prevention Program and serves as a medical advisor for the Adaptive Sports Injury Prevention Program at the Palo Alto VA. She has research and clinical interests in endurance sports medicine, injury prevention, running biomechanics, the prevention of bone stress injuries in collegiate athletes, and the promotion of health and wellness at any age of life. She has completed nine marathons including Boston Marathon twice and one 50k ultramarathon. With running and staying physically active as one of her personal passions, she recognizes the importance of fitness for overall wellbeing and the prevention of chronic medical conditions. Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

May 13, 2021

Guillaume Millet is a researcher and athlete. He has contributed immensely to our understanding of ultramarathon performance. Gui’s Twitter account : @kinesiologui Gui’s website: www.kinesiologui.com Gui’s lab: Inter-university Laboratory of Human Movement Biology www.libm.fr/en and www.actifs.org The names of the people who have worked with Gui on ultra studies: John Temesi, Vincent Martin, Léonard Féasson, Gianluca Vernillo, Thibault Besson, Jean-Benoit Morin, Laurent Gergelé, Grégoire Millet, Marlene Giandolini, Thomas Rupp, Pierrick Arnal, Nicolas Place, Jérémy Rossi, Pierre Samozino, Francis Degache, Samuel Vergès, Philippe Gimenez, Thomas Lapole, Paul Robach, Katja Tomazin, Pascal Edouard, Frederic, Sabater Pastor, Giorgio Varesco, Jerôme Koral, Audrey Parent, Diana Rimaud, Djahid Kennouche, Nicolas Royer, Callum Brownstin, Loic Espeit, Clément Foschia, Laurent Messonnier The presentation referenced at the beginning of the podcast Information on coaching- www.trainright.com Koop’s Social Media- Twitter/Instagram- @jasonkoop

May 6, 2021

Dr. Glen Davison is Reader and Director of Research in the School of Sport and Exercise Sciences at the University of Kent, where he also co-ordinates the Endurance Research Group. He attained his first degree in Sport and Exercise Sciences (Sheffield Hallam) in 2001, MSc in Exercise Physiology (Sheffield Hallam) in 2002, and Ph.D. in Nutrition and Exercise Immunology (Loughborough University) in 2006. He spent five years at Aberystwyth University in Wales before joining the University of Kent in 2011. Glen is a BASESAccredited sport and exercise scientist (Physiology) and a Chartered Scientist (CSci). He has worked with amateur and professional athletes from a range of sports, including football (soccer), rugby, hockey, athletics, triathlon, and cycling. Glen’s research interests include: Nutrition and exercise immunology; interval training; and strategies to maintain optimal health and performance in athletes. He is currently conducting a study on variability in responses to caffeine (and the role of genetic variations). Paper referenced- https://pubmed.ncbi.nlm.nih.gov/31977634/ Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Apr 29, 2021

John Fitzgerald is a Pro Coach at CTS. During this conversation, we go over what athletes should be doing right now as racing returns, if FKTs are here to stay and how to pull yourself out of a rut if you are in one. Information on coaching- www.trainright.com John on Instagram- @ackfitz Koop’s Social Media Twitter/Instagram- @jasonkoop

Apr 22, 2021

Heat stress challenges are the difference for ultramarathon events vs marathon events. But how different are they exactly? That’s the question Nicholas Bouscaren and Sebastien Racinas tried to answer in their recent paper Heat Stress Challenges in Marathon vs. Ultra-Marathon Endurance Running. You can find their recent paper here- https://pubmed.ncbi.nlm.nih.gov/33344982/ Information on coaching - www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Apr 15, 2021

Simon Marshall is an internationally renowned expert in the psychology of health, exercise, and performance. He works with elite and recreational athletes to improve cognition and emotion management, increase pain tolerance, manage stress and anxiety under pressure, increase and sustain motivation, and optimize attentional skills. Simon is also the founder of Braveheart health and fItness and the co-host of the Xterra podcast Simon’s Google Scholar link- https://goo.gl/H4fdYw. Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Apr 8, 2021

Kate Bennett is a clinical psychologist with a specialty in treating endurance athletes with eating disorders . Dr. Bennett’s website - http://www.livetrainthrive.com/athleteinsightkatebennett Information on coaching - www.trainright.com Koop’s Social Media - Twitter/Instagram- @jasonkoop

Apr 1, 2021

Iñigo San Millan is a professor at the University of Colorado School of Medicine where he does clinical and research work in cellular metabolism, especially in diabetes, cardiometabolic disease, and cancer. He is also the coach for the 2020 Tour de France Champion Tadej Pogačar. He is also the head trainer for the UAE cycling team. Iñigo on Twitter- @doctorinigo Iñigo San Millán’s TED talk Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Mar 25, 2021

Kristen Dieffenbach is a professor at West Virginia University and an expert in coach development. She has spent over two decades developing coaches and coaching policy for the likes of the USOPC, USA Cycling, USA Triathlon, and USA Hockey. She has published research articles in scientific journals, authored and co-authored numerous book chapters, and has written for applied publications such as Olympic Coach, VeloNews, and Dirt Rag. She has also served as an expert panelist or consultant for features in publications such as Performance Conditioning for Cycling, Runner’s World, Backpacker, Bicycling, Adventure Sports Magazine, and on the Outdoor Life Network. https://appliedcoaching.wvu.edu/faculty/kristen-dieffenbach Kristen on Twitter- @DrDCoachScience Information on coaching- www.trainright.com Koop’s Social Media- Twitter/Instagram- @jasonkoop

Mar 18, 2021

Dr. Nanci Guest is a registered dietitian (sports focus), personal trainer, strength and conditioning coach, and she has been working in private practice for over two decades. She completed two Bachelor of Science degrees and a Master of Science degree at the University of British Columbia, in the areas of agricultural science, dietetics, kinesiology, and nutritional sciences. Her doctoral research focused on nutrigenomics and athletic performance, at the University of Toronto, where she also received the 2019 Dr. Michael C. Archer Award for Research Excellence. She continues to do research in this area, as well as her focus on plant-based nutrition, in her post-doctoral fellowship also at the University of Toronto. She has published her research in top journals and given dozens of invited talks in Canada, the USA and Europe. She teaches sports nutrition and nutrigenomics courses at the college level and she is a global consultant to professional and amateur athletes and teams. She served as the head dietitian at the Vancouver 2010 Olympics and Toronto 2015 PanAm games and prepared several athletes for the last four London, Sochi, Rio, and Pyeong Chang Olympics. Follow Nanci on Twitter- @NanciGuestRDPhD Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Mar 11, 2021

Lesley Paterson is a professional endurance athlete, coach, and author. Her book “The Brave Athlete: Calm the F*uck Down and rise to the occasion can be found on Amazon here: The Brave Athlete Follow Lesley on social media- https://www.instagram.com/lesleydoestri/ Instagram- @lesleydoestri Twitter- @lesleydoestri Information on coaching: www.trainright.com Koop’s Social Media: Twitter/Instagram- @jasonkoop

Mar 4, 2021

Rodger Kram PhD is a professor emeritus at the University of Colorado, Boulder. He is one of the most sought-after biomechanists of our generation having published nearly 200 peers. He is also a consultant to Nike and contributed greatly towards the Breaking2 project. Rodgers academic interests are in the biomechanics of human and terrestrial locomotion, including steep running, the effect of cushioning and carbon plated shoes, and human performance. Some of Rodgers recent work: How Biomechanical Improvements in Running Economy Could Break the 2-hour Marathon Barrier. https://pubmed.ncbi.nlm.nih.gov/28255937/ A Comparison of the Energetic Cost of Running in Marathon Racing Shoes. https://pubmed.ncbi.nlm.nih.gov/29143929/ The Biomechanics of Competitive Male Runners in Three Marathon Racing Shoes: A Randomized Crossover Study https://pubmed.ncbi.nlm.nih.gov/30460454/ Uphill Treadmill: https://www.youtube.com/watch?v=N8DdJaXnZGg Follow Rodger on Twitter- @RodgerKram Information on coaching- www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Feb 25, 2021

Emma Hilton PhD is a developmental biologist at the University of Manchester in the UK. She has advised various governing bodies on transgender policy in sport including World Rugby. Emma’s paper in Sports Medicine Emma on Twitter Jason Koop- @jasonkoop on Twitter and Instagram

Feb 18, 2021

Dr. Vass and Khoshal are medical doctors practicing regenerative medicine therapies out of the Rocky Mountain Regenerative Medicine Center in Boulder, Colorado. The WADA prohibited list Information on coaching: www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Feb 11, 2021

Dr. Ben Levine is a renowned cardiologist practicing medicine at the UT Southwestern Medical center in Dallas, Texas. His distinguished career covers broad areas in both medicine and physiology. He has the high honor of seminal contributions towards our understanding of how exercise can affect the aging athlete as well as how exercise can affect astronauts. In the endurance world, his landmark research in 1997 on ‘Live High, Train Low’ has served as the benchmark for athletes and coaches wanting to undertake altitude interventions. JAMA Statement on COVID return to play guidelines Information on coaching: www.trainright.com Koop’s Social Media: Twitter/Instagram- @jasonkoop

Feb 4, 2021

Robert Mazzeo PhD is a world-renowned physiologist with a particular specialty in studying the effects of altitude on performance. His work has been influential in our understanding of how altitude affects endurance physiology and concepts such as live high, train low. Dr. Mazzeo’s free course: https://www.coursera.org/learn/science-exercise Information on coaching: www.trainright.com Koop’s Social Media Twitter/Instagram- @jasonkoop

Jan 28, 2021

Karim Ramadan is a PhD candidate at the University of Thessaly specializing in sports psychology and self-talk. He is also a mountain sports athlete and an avid ultramarathon runner. Karim on Facebook Karim on Instagram Information on Karim’s work in Thessaly Lab of Exercise Psychology & Quality of Life, University of Thessaly Information on Coaching: www.trainright.com Koop’s Social Media: Twitter/Instagram- @jasonkoop

Jan 21, 2021

If you have ever heard of the term ‘Polarized Training’ or ‘80/20’, you have Stephen Seiler to thank. Stephen is sought after by elite athletes and recreational athletes alike for his council on training design and structure. He fostered the concept of polarized training through his research as well as practice with elite athletes and is one of the foremost thought leaders in training research today. Stephen on Twitter- @StephenSeiler Stephen’s TED talk- https://www.ted.com/talks/stephen_seiler_how_normal_people_can_train_like_the_worlds_best_edurance_athletes Information on coaching: www.trainright.com Koop’s Social Media: Twitter/Instagram- @jasonkoop

Jan 14, 2021

Roger Enoka, PhD is a Professor in the Integrative Physiology Department at the University of Colorado, Boulder. His research interests include the neuromuscular determinants of motor function in health and disease. https://www.colorado.edu/iphy/people/professors/roger-enoka Information on CTS coaching packages- www.trainright.com

Jan 7, 2021

In this episode, host Jason Koop speaks Nicola Giovanelli about when and how to use trekking pole to improve your ultramarathon performance. Papers referenced- Do Poles Save Energy in Uphill Walking? Nicola’s website Information on CTS coaching packages- www.trainright.com

Dec 31, 2020

In this episode, host Jason Koop speaks with Sebastien Pavailer Ph.D. and Marlene Giandolini Ph.D. of the Salomon Sports Science Laboratory about footwear innovation. They discuss how science ends up on your feet, what the process looks like, and how runners benefit from the research done out of the Salomon lab. There are no conflicts of interest with the KoopCast and Salomon or the Salomon performance laboratory. www.salomon.com Papers referenced: Biomechanics and Physiology of Uphill and Downhill Running Fatigue Associated with Prolonged Graded Running

Dec 24, 2020

Branden is a CTS athlete that recently completed Montana’s 50 highest peaks. In this episode, we discuss his training and preparation leading up to the event. Branden’s FKT Interested in coaching? Go visit www.trainright.com

Dec 17, 2020

Alena is a PhD in Integrative physiology at the University of Colorado, Boulder. She specializes in biomechanics and specifically prosthetics and other mechanical assistive devices. You can see Alena’s TedTalk ‘Put Yourself in Someone Else's Legs’ here . Information on CTS coaching packages: https://www.trainright.com

Dec 10, 2020

In this episode of the podcast, we talk to CTS coach Chantelle Robitaille about a recent systematic review and meta-analysis on how oral contraceptive affects exercise. Paper Referenced: The Effects of Oral Contraceptives on Exercise Performance in Women: A Systematic Review and Meta-analysis Interested in coaching? Go visit www.trainright.com

Dec 3, 2020

In this episode, we talk with Michael Koppy and his coach Stephanie Howe about his attempt and FKT on the Superior Hiking Trail. At the perfect age of 69, Michael decided to take on the 310-mile trail in a supported FKT style fashion and raise some money for the trail foundation along the way. We discuss what went into his training, how he handled sleep deprivation, and what he would do differently. Donate to the Superior Hiking Trail Current FKT on the Superior Hiking Trail Coaching - www.trainright.com

Nov 26, 2020

This episode of the podcast is with Biomechanist and Coach Max Paquette, PdH. Max is an associate professor a the University of Memphis and in this episode we discuss some recent research and commentary on training load. Max’s Bio Papers discussed: Moving Beyond Weekly "Distance": Optimizing Quantification of Training Load in Runners Session Rating of Perceived Exertion Combined With Training Volume for Estimating Training Responses in Runners Age and training volume influence joint kinetics during running Interested in coaching? Go visit www.trainright.com Max on Instagram Max on Twitter

Nov 19, 2020

In this episode of the KoopCast we put the spotlight on CTS Athlete Kevin Mays. Like many athletes during the COVID-19 pandemic, Kevin had to pivot his goals and new ways to stay motivated and improve. Kevin worked with his coach, CTS coach AJW to capture a personal goal of setting a 'new to him' FKT on the Mammoth Cave trail. CTS Coaching

Nov 12, 2020

Coach Stephanie Howe and Jason Koop review the latest research on Low Carbohydrate and Ketogenic diets for endurance athletes Referenced papers: Crisis of confidence averted: Impairment of exercise economy and performance in elite race walkers by ketogenic low carbohydrate, high fat (LCHF) diet is reproducible Re-Examining High-Fat Diets for Sports Performance: Did We Call the 'Nail in the Coffin' Too Soon? Ketogenic low‐CHO, high‐fat diet: the future of elite endurance sport? "Fat adaptation" for athletic performance: the nail in the coffin? CTS Coaching - www.trainright.com

Nov 5, 2020

Amy Clark is the Editor of Ultrarunning Magazine. We discuss the state of ultrarunning as well as what the future might hold. Ultrarunning Magzine

Oct 29, 2020

Adharanand Finn is the author of three critically acclaimed books, Running with the Kenyans , The Way of the Runner , and The Rise of the Ultra Runners . Adharanand’s first title was named Sunday Times Sports Book of the Year, he won Best New Writer at the British Sports Book awards and he has twice been shortlisted for the biggest prize in sports writing: the William Hill Sports Book of the Year. He writes regular feature articles for the Guardian, the Financial Times, the Telegraph, Runner’s World magazine and many other publications. He has run 10 ultra marathons, and has a best marathon time of 2 hours 50 mins. He lives in south-west England with his wife and three children. Rise of the Ultarunners Way of the Runner Running with the Kenyans Adharand’s Podcast

Oct 22, 2020

In this episode Coach Corrine Malcolm and Coach Jason Koop break down two scientific papers and discuss how to get your interval training right. Referenced papers The Influence of Interval training Frequency on Time Trial Performance in Elite Athletes Block periodization of high-intensity aerobic intervals provides superior training effects in trained cyclists https://trainright.com/coaching/ultrarunning/

Oct 15, 2020

Dave Beeche is a Senior Vice President & Managing Director for Oceania for the Ironman Group . Dave and the host discuss Ironman’s entry into the trail and ultra space, what it means for trail runners, and Ironman’s future plans.

Oct 8, 2020

Abby Langer is a Registered Dietician and founder of Abby Langer Nutrition in Toronto, Canada. Abby’s nutritional philosophy is both about the food and our why surrounding what we eat. Her first book ‘Good Food, Bad Diet’ is scheduled for release in January 2021. Abby Langer’s Website Good Food, Bad Diet Abby on Twitter Abby on Facebook Abby on Instagram

Oct 1, 2020

Rebecca Rusch, otherwise known as the Queen of Pain, is an illustrious endurance athlete. Among her many accomplishments is begin a 7-time world champion on the mountain bike, cross country skis and gravel bike, 4 X Leadville Trail 100 MTB champion, 2019 mountain bike hall of fame inductee, and has won the Dirty Kanza 6 times, including the 305-mile DKXL. Rebecca is known as the ‘Queen of Pain’ and in this podcast, we discuss how she lives up to that moniker. SOCIAL MEDIA- @RebeccaRusch ● Instagram ● Facebook ● Twitter ● YouTube

Sep 24, 2020

Jay T. Kearney PhD is a performance physiologist and leadership consultant. He was an olympian in canoe and kayak in the ill fated 1980 Olympics. He was a personal mentor to many coaches, including the host. This episode covers leadership, mentorship and why coaches and athletes need these people in their lives.

Sep 17, 2020

In this episode of the KoopCast, Coach Jason Koop speaks with Coree Woltering. Coree Woltering is an athlete for the North Face. he is the current record holder for the Ice Age Trail FKT and was a member of Team Onyx, the first all black team to compete in the notorious EcoChallenge . Coree Twitter Coree Instagram

Sep 10, 2020

In this episode of the KoopCast, Coach Jason Koop speaks with Brad Wilkins PhD. Brad Wilkins was the founder of the Nike+ Sports performance laboratory and spearheaded Nike’s Breaking2 project. In this conversation, we discuss what is relatable from that project to everyday athletes.

Sep 3, 2020

In this episode of the KoopCast, Coach Jason Koop speaks with Nick Tiller. In this episode of the podcast, I speak with previous guest Nick Tiller PhD from KoopCast Episode 27. We discuss how to be skeptical in today’s sports science world that is littered with examples of bad science, disingenuous claims and influencers peddling products where it’s hard to discern fact from fiction. Resources- https://bjsm.bmj.com/content/52/7/439 Nick’s Book Nick’s website

Aug 27, 2020

In this episode of the KoopCast, Coach Jason Koop speaks with Lindsay Golich. Lindsay is an exercise physiologist at the Olympic Training Center’s Athlete Performance Lab, and the High Altitude & Environmental Training Center (HATC). She works with USA Triathlon, USA Cycling and other Team USA Athletes in Sport Sciences and Data Analytics towards Olympic success. This episode of the podcast is all about how to train in the heat and at altitude. References: KoopCast #31 with Stavros Kavouras - Hydration KoopCast #29 with Shawn Arent - Performance Testing

Aug 20, 2020

In this episode of the KoopCast, Jason Koop speaks with Blake Wood. This conversation is all about the Nolan’s 14 line in the Sawatch range of Colorado. The Nolan’s 14 line runs over 14 14,000 foot peaks over the course of about 90 miles. Many elite and non-elite runners alike have recently attempted the line. As the line is shrouded in a bit of mystery, on the podcast today is one of the original conceivers and finishers of the line, Blake Wood to discuss how the line came to be. Resources: https://fastestknowntime.com/route/nolans-14-co http://mattmahoney.net/nolans14/

Aug 13, 2020

In this episode of the KoopCast Coach Jason Koop speaks with José Areta. José L Areta currently works as a lecturer in Sports Nutrition and Metabolism at the School of Sport and Exercise Sciences at Liverpool John Moors University. José’s primary interest is in the area of training-nutrient interactions in humans. In other words, he investigates how to manipulate ingestion of carbohydrates, fat and protein around training to optimise physical performance and health. His scientific work has been published in influential journals such as The Journal of Physiology, The American Journal of Physiology, Endocrinology and Metabolism, The Journal of Applied Physiology and Sports Medicine, among others. The outputs of his research have not only expanded the knowledge of the field but had significant impact and influence on determining current dietary recommendations and practices world-wide. His work has provided novel insights in relation to the amount, timing, quantity and distribution of carbohydrates, fat and protein and dietary supplements around training. Over the last few years José has been developing his research in the area of the endocrinological, metabolic and physiological effects of energy restriction, in which he is currently growing his research team and capability. José is also a coach for elite cyclists and triathletes and he brings his research into practice when working with those athletes. José on Twitte: jlAreta José university website

Aug 6, 2020

In this episode of the KoopCast Coach Jason Koop speaks with Meghan Hicks and Bryon Powell of iRunFar . This episode of the KoopCast is with two of the linchpins of the ultrarunning community, Meghan Hicks and Bryon Powell of iRunFar. What started as a personal blog now turned into the quintessential reference about all things ultrarunning. They serve as valued stewards of the community and selflessly bring ultrarunning information, inspiration and race coverage, although the latter has been void as of late. I have always admired Bryon and Meghan’s passion for the community and the care that they take with how they approach covering ultrarunning is apparent in this discussion. Resources www.irunfar.com Operation inspiration iRunFar.com Patreon

Jul 30, 2020

In this episode of the KoopCast Coach Jason Koop speaks with Karl Meltzer (Speedgoat Karl ). In this episode of the podcast we speak with the incomparable Speedgao Karl Meltzer. Karl is the winningest 100 mile runner on the face of the planet and has won a 100 mile race in each of the last 18 years. He is an icon in the sport and the race director of the Speedogoat 50k. I caught up with Karl at his home in Sandy, UT just after the Speedgoat 50k and we have a wide raging discussion on races in the COVID-19 era, Karl’s legacy and and new book that might come out! Resources: https://karlmeltzer.com/

Jul 23, 2020

In this episode of the KoopCast Coach Jason Koop speaks with Kristin Keim. Kristin Keim is a sports psychologist out of Newberry, South Carolina. She has one of the more renown practices sports psychology practices in the country today that consists of all types of endurance athletes, cyclists, triathletes, MMA fighters. Her modus operandi, ‘Happy Racers Go Faster’ reflects her own innate positivity, and also her relentless pursuit to get the most out of the athletes she works with by centering on a philosophy that puts the person first not the athlete first. Kristin’s practice blends her academic background in clinical psychology with her personal background as a national-caliber cyclist and you will definitely feel that theme of an athlete who has been there and done that fused with a practitioner that wants to do the same. I caught Kristin right after she presented to our coaching group, and we bring some of those lessons into this conversation on how to athletes should focus internally, how they can go about building a village and how happiness and fiery competitiveness can coexist. We also spend some time going over how ultrarunning is a fantastic case study in mental fortitude and strategies on how to prevent the dreaded DNF. I think regardless of what kind of endurance athlete you are, ultrarunner or cyclist, you will gain valuable insight into how to step up your mental game. Kristin’s outgoing, pull no punches and insightful demeanor is infectious down to her very laugh that’s punctuated by her subtle beautiful southern drawl. I must warn you, there is a sprinkle of salty language interspersed in this podcast. Consider yourself forewarned. \ Resources Website- http://www.keimperformanceconsulting.com/ Twitter- https://twitter.com/thek2 Instagram- https://www.instagram.com/thek2/

Jul 16, 2020

In this episode of the KoopCast Coach Jason Koop speaks with Andy Blow. Andy is the founder of Precision Hydration, a company that performs sweat sodium testing on athletes and provides customized hydration solutions. Precision Hydration- https://www.precisionhydration.com/ What the sweat test looks like with Lucy Bartholomew 15% off discount code for listeners - KOOPCAST *** to be clear there is no financial entanglement between Jason Koop, the KoopCast and Precision Hydration and Jason Koop receives no compensation or product for this discount. It is just a value for the listeners.*** Podcasts Referenced- Stavros Kavouras Alan Mcubbin Conversation Outline Athletic background and how that translated into your current business Background with working with drivers. We have a common connection with Mark Weber where we tested him in our physiology lab Why is sweat sodium testing so important? I am going to set this up with the presentation you did at training peaks Your system and other systems. Is there REALLY a range of sweat sodium concentrations with athletes. How you customize solutions based on use case, results of the test and other factors. Overview of different types of sweat tests. patches, sweat rate testing, etc Who are good candidates for sweat sodium tests? What can affect the results of the test in any individual athlete? Training, heat acclimation, diet? How the body can regulate sodium concentration. This will lead to a discussion on ranges vs precise targets Practical recommendations for athletes

Jul 9, 2020

Dominic Guinto is the Athlete Services Director for CTS. He is an expert in matching athletes and coaches in order to maximize the athlete experience. He regularly assigns between 50-100 athletes each month and manages feedback from the coach/athlete relationship along the way. We ask Dominic what is critical for the coach/athlete relationship, when it thrives and when it goes awry. Regardless of if you are coached, uncoached or thinking about hiring a coach, this episode will enlighten you about how these relationships work. Resources: www.trainright.com Dylan Bowman Podcast- https://podcasts.apple.com/us/podcast/jason-koop-on-coaching-being-coached/id1492327668?i=1000477712246

Jul 2, 2020

In this episode of the KoopCast Coach Jason Koop speaks with Alan McCubbin, PhD. Today’s episode of the podcast is with sports scientist Alan McCubbin out of Melbourne Australia. Alan is a PhD as well as an accredited Sports Dietitian with a speciality in nutrition for endurance and ultra-endurance sports. He has worked as a practitioner for 15 years, founding his online business Next Level Nutrition in 2010 to consult to athletes via videoconference. His clients have included everyone from first time marathon runners to summer and winter Olympians and he also consults to Triathlon Australia's High Performance Program. He has also published a number of different research articles including a case study on the 2016 Marathon des Sables a recent position stand for sports dietician australia on nutrition for exercise in hot environments which we reference in this podcast. He is also a lecturer and researcher in sports nutrition at Monash University, where he completed a PhD studying the effect of dietary salt intake on sweat composition. You can find Alan and his work here- Twitter/Facebook ·@nextlvlnut ·@MonashNutrExer www.nextlevelnutrition.com.au

Jun 25, 2020

In this episode of the KoopCast Coach Jason Koop speaks with Stacy Sims and Stephanie Howe. Today’s episode of the podcast is with none other than Dr. Stacy Sims. For the last 20 years, Stacy has been relentlessly informing the sports science community that women are not small men, and this has been no easy task. Her latest pursuit in this endeavour includes a new on-line class all about women’s physiology that both my athletes and our coaches have taken. Her bestselling book ROAR has been a roadmap that women, coaches and athletes alkie can use to tailor exercise programming and nutrition specifically to the female physiology. Stacy is sought out lecturer, sports scientist as well as a kick ass endurance athlete. She is also a personal friend of mine and personally enlightened me on how I need to tailor my coaching principles for women. She has helped me tailor heat adaptation protocols for athletes and I will wholeheartedly admit that the rice ball recipe in Training Essentials for Ultrarunning was stolen from her. In this podcast we do a little bit of personal reflection, including some of her experiences in the sport of ultrarunning, as well as training and nutrition do’s and don’ts for female ultrarunners. And, to make sure I’m not just some dude opining on how women should train, I also brought on one of our coaches Stephane Howe to help illuminate the subject further with her experience as an athlete as well as a coach. We discuss the big differences between men and women in terms of training and nutrition for ultrarunning. We also discuss what training and nutrition strategies women should avoid. Links: Stacy’s Ted Talk Stacy’s Book Stacy Sims Website

Jun 18, 2020

In this episode of the KoopCast Coach Jason Koop speaks with Josue Stephens. Josue is the director of Product Management at Spartan and he is responsible for the trail running branch of Spartan’s business. He is also a trail and ultrarunner himself and is the former race director of the Copper Canyons ultramarthon and Fuego y Aqua. Relevant stories on Josue- https://trailrunnermag.com/people/news/confusion-in-copper-canyon.html https://trailrunnermag.com/people/news/double-murder-and-drug-violence-lead-to-ultramarathon-cancellation.html https://www.nytimes.com/2015/03/07/sports/caballo-blanco-ultramarathon-is-canceled-over-threat-of-drug-violence.html Spartan Trail Spartantrail.com

Jun 11, 2020

In this episode of the KoopCast Coach Jason Koop speaks with Stavros Kavouras. Dr. Stavros Kavouras is Assistant Dean and Professor of Nutrition at Arizona State University. He is the Director of the Hydration Science Lab where he is studying the mechanisms by which water intake impacts health and performance. Dr. Kavouras is the author of more than 130 peer review articles and he has given lectures in 29 countries. He is a section-Editor of the European Journal of Nutrition and Frontiers in Nutrition. Dr Kavouras is a Fellow of the American College of Sports Medicine & the European College of Sports Science and elected member of the American Physiological Society and the American Society of Nutrition.

Jun 6, 2020

Joe Gray is one of the most accomplished trail runners in the world today. But his world was recently impacted by the tragic events of George Floyd’s death and the ensuing dialogue around race currently engulfing the country. Joe comes on the podcast to discuss his personal encounters with racism, what about the recent events has impacted him so deeply and what trail runners and non-trail runners alike can do. Joe’s Article on Trailrunner Magazine - https://trailrunnermag.com/people/no-change-in-silence.html Google Docs Link Referenced - https://docs.google.com/document/u/1/d/1BRlF2_zhNe86SGgHa6-VlBO-QgirITwCTugSfKie5Fs/mobilebasic?fbclid=IwAR29fpxyG1AhASfCsJNCrmI-8aqhC4W_TJv5TY5ZHHNK4IklOJEQGbR8oPI&usp=gmail Joe’s Website - https://joegeezi.blogspot.com/

May 28, 2020

In this episode of the KoopCast Coach Jason Koop speaks with Shawn Arent. Performance tests are abundant now a days and can range from blood monitoring services like Inside Tracker to FatMax testing and VO2max testing. But how do you make sense of it all and which tests are valuable for athletes? Shawn M. Arent, PhD, CSCS*D, FISSN, FACSM is Professor and Chair of the Department of Exercise Science at the University of South Carolina, which is currently the top-ranked program in the United States. He is also the Director of the UofSC Sport Science Lab. Prior to this, he was the Director of the Rutgers Center for Health & Human Performance. His research focuses on the relationship between physical activity and stress and the implications for health, performance, and recovery. Dr. Arent’s recent work has primarily focused on physiological responses to training-related stressors and their contribution to optimal performance and recovery. He was named the 2017 William J. Kraemer Outstanding Sports Scientist of the Year by NSCA. He is a fellow in ACSM and ISSN and is the current President of ISSN. Additionally, he has worked with teams in the NHL, MLB, the US Soccer Federation, and a number of teams at the youth, high school, and collegiate levels. @ShawnArent Papers Referenced: https://pubmed.ncbi.nlm.nih.gov/28919842/?from_term=Shawn+arent&from_pos=2 https://journals.lww.com/nsca-jscr/Fulltext/2019/10000/Biomarker_Response_to_a_Competitive_Season_in.5.aspx David Clark's website- https://www.wearesuperman.com https://www.gofundme.com/f/in-memory-of-david-clark https://www.amazon.com/EAT-SH-DIE-Radical-Junkies/dp/1513662155

May 21, 2020

In this episode of the KoopCast Coach Jason Koop speaks with Craig Sale. Professor Sale is a member of the Musculoskeletal Physiology Research Group, within the Sport, Health and Performance Enhancement (SHAPE) Research Centre. He has spent over 20 years investigating the impact of exercise and nutrition on health and performance in humans, with a particular focus on the triggers for adaptations in bone and muscle. His publication record, including over 50 publications within the current REF period (since January 2014), provides evidence of a varied research background and wide-ranging expertise. He has worked and published in the areas of bone metabolism and health, muscle metabolism and performance, genetics, sports nutrition, broader human nutrition, biomechanics, cognitive function and environmental physiology. He is committed to delivering real world impact of significance and reach through his research, having experience of conducting research on a range of human participants, including elite level and recreational level athletes, military personnel and members of the general population. Professor Sale is a Fellow of the American College of Sports Medicine (ACSM), Chair of the ACSM BONE Interest Group, Editor in Chief of Nutrition and Health, a Section Editor for the European Journal of Sports Sciences and a nutrition editor for the BASES Sport and Exercise Scientist.

May 14, 2020

In this episode of the KoopCast Coach Jason Koop speaks with Nick Tiller. Nick was the lead author on the recent International Society of Sports Nutrition position stand- 'Nutritional considerations for single-stage ultra-marathon training and racing'. Nick Tiller is a researcher in exercise physiology and respiratory medicine at UCLA. He was born in London, England. Tiller holds Master’s and doctoral degrees in Human Applied Physiology, and is accredited as a physiologist with the British Association of Sport and Exercise Sciences (BASES). He writes on science, health, exercise, critical-thinking, philosophy, and ultra-marathon.​ Website: www.nbtiller.com Twitter: @NBTiller Papers referenced: https://jissn.biomedcentral.com/articles/10.1186/s12970-019-0312-9 https://journals.humankinetics.com/view/journals/ijsnem/28/5/article-p480.xml https://pubmed.ncbi.nlm.nih.gov/23011657/ https://trainright.com/ultrarunning-international-society-sports-nutrition-position-stand/ https://trainright.com/ultrarunning-international-society-sports-nutrition-position-stand-part2/

May 7, 2020

In this episode of the KoopCast Coach Jason Koop speaks with new ITRA president Bob Crowley. They discuss ITRA's role in trail running, the fact that ITRA is not well known in North American and what they are going to do to fix it. Also, some forecasting on what the future of trail running is with Spartan and Ironman coming into the sport. ITRAs website- https://itra.run/ Spartan Trail Running- https://www.spartan.com/en/trail Ironman's acquisition of Ultra Trail Australia- https://endurancebusiness.com/2018/industry-news/ultra-trail-australia-acquired-by-ironman/

Apr 30, 2020

In this episode of the KoopCast Coach Jason Koop speaks with Dr. Glen Davison on all things relating to exercise immunology. We discuss how nutrition exercise and working out hard impact immune function. Dr. Glen Davison is Reader and Director of Research in the School of Sport and Exercise Sciences at the University of Kent, where he also co-ordinates the Endurance Research Group. He attained his first degree in Sport and Exercise Sciences (Sheffield Hallam) in 2001, MSc in Exercise Physiology (Sheffield Hallam) in 2002, and PhD in Nutrition and Exercise Immunology (Loughborough University) in 2006. He spent five years at Aberystwyth University in Wales before joining the University of Kent in 2011. Glen is a BASESAccredited sport and exercise scientist (Physiology) and a Chartered Scientist (CSci). He has worked with amateur and professional athletes from a range of sports, including football (soccer), rugby, hockey, athletics, triathlon and cycling. Glen’s research interests include: Nutrition and exercise immunology; interval training; and strategies to maintain optimal health and performance in athletes. He is currently conducting a studies on variability in responses to caffeine (and the role of genetic variations). Glen at the University of Kent https://www.kent.ac.uk/sport-sciences/people/331/www.kent.ac.uk/sport-sciences/people/331/davison-glen Papers referenced- https://www.nrcresearchpress.com/doi/10.1139/h11-033#.XqdFkpNKiXE https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3734536/ https://journals.physiology.org/doi/full/10.1152/japplphysiol.00622.2016

Apr 22, 2020

Coach Jason Koop speaks with Salomon runner Jackson Brill on when runners should hike or run based on some recent findings in the University of Colorado Locomotion Laboratory. Find Jackson here- https://www.instagram.com/jackson.brill/ https://scholar.colorado.edu/concern/parent/hq37vp540/file_sets/0k225b90r

Apr 15, 2020

Coach Jason Koop answers audience questions on how much to climb, how to find the right coach, how to market coaching during the pandemic and trail advocacy. Links referenced- Personal Peak coaching- https://personalpeak.ca/quarantinebackyard/ OFM blog- https://ofm.io/covid-19-what-you-should-know/ FTC- https://www.ftc.gov/news-events/press-releases/2020/03/ftc-fda-send-warning-letters-seven-companies-about-unsupported If you want to ask a question, you can call 719-357-6394

Apr 8, 2020

Coach Jason Koop discusses about how to create resilient athletes with CTS Coach Adam Pulford. They also discuss edge finding and when to incorporate time trial types of workouts. You can find Adam on Instagram as @adam.pulford

Apr 3, 2020

Coach Jason Koop brings Dylan Bowman, Courtney Dauwalter and Kaci Lickteig on the podcast to discuss how their training and racing plans have changed with the COVID-19 pandemic. He also plugs the crap out of some small businesses. Go buy their stuff! Harmony's CBD company https://www.thisisbluewillow.com/pages/about-blue-willow Colorado Springs candy shop https://patsyscandies.com/ Dr. Hal Rosenberg https://www.mttamsportspine.com/

Mar 25, 2020

Coach Jason Koop takes some of the most asked questions from listeners as well as unabashedly and shamelessly promotes some small businesses. Go support these small businesses! MH Bread and Butter https://www.mhbreadandbutter.com/ Colorado Running Company http://corunco.com/ Austin Trail Running Company https://austintrailrunning.com/ Mad Moose Events https://www.madmooseevents.com/ King Chef Diner http://www.cosdiner.com/

Mar 19, 2020

Races are getting cancelled left and right and the summer calendar is extremely uncertain. This episode is a dive into this wild world from a race director's point of view. Before you get pissed about your non-refundable race fee, give this a listen. Jamil Coury is the CEO of Aravaipa Running. They manage 40 events servicing 13,000 athletes annually. Jamil discusses in depth what his company has had to go through over the last several days and what to expect for the future. https://www.aravaiparunning.com/

Mar 17, 2020

The COVID-19 pandemic is affecting everyone. Races are begin cancelled, people are told to 'shelter in place' and others are self quarantining. This podcast outlines how you should approach your training during this time. If you want more information on COIVD-19, please see Coach Corrine Malcom's article here- https://www.irunfar.com/2020/03/covid-19-a-trail-running-and-ultrarunning-community-guide.html More links https://www.cdc.gov/coronavirus/2019-ncov/index.html

Mar 11, 2020

Patrick Wilson is an assistant professor of exercise science and directs the Human Performance Laboratory at Old Dominion University. He earned a PhD in exercise physiology from the University of Minnesota and completed post-doctoral training in sports nutrition at the University of Nebraska–Lincoln. Wilson has authored over 45 scientific articles that span the disciplines of exercise science, sports nutrition, and health. He has spent hundreds of hours studying how dietary and psychological factors impact gut function and symptomology in exercisers and athletes, and his work has been featured in numerous national media outlets. Wilson is also a credentialed registered dietitian through the Commission on Dietetic Registration. The Athletes Gut can be purchased from VeloPress- https://www.velopress.com/books/the-athletes-gut/

Mar 4, 2020

In this episode, Coach Sarah and Jason Koop discuss specific strength training programming for ultrarunners. What should you do 9, 6 and 3 months out for an event and what to do when reality strikes and you don't have must time to train.

Feb 26, 2020

Part 1 of a two part series on strength training for ultrarunning with CTS Coach Sarah Scozzaro. We discuss if you are a good candidate for strength training and the two primary reasons you might want to take up a strength training routine.

Feb 19, 2020

Coach Jason Koop speaks with Dr. Justin Ross on mental skills for ultrarunners. How can ultrarunners use awareness, focus and concentration to improve your performance? How does optimism play a role on training and on race day? Does the meaning we attach to numbers like pace and vertical have an impact on how we view performance? We talk about what ultrarunners can do TODAY to improve their mental skills. I found this conversation fascinating and immediately actionable.

Feb 12, 2020

Host Jason Koop talks with CTS coaches Chantelle Robitaille and Duncan Callahan about training for 100 miles. We go over 2 case studies with real athletes training for the Umstead 100 and Leadville Trail 100. Apple Podcasts- http://bit.ly/KoopCastApple Spotify- http://bit.ly/KoopCastSpotify Stitcher- http://bit.ly/KoopCastStitcher Google Podcasts- http://bit.ly/KoopCastGoogle SoundCloud- http://bit.ly/KoopCastSoundCloud Tune In- http://bit.ly/KoopCastTuneIn I Heart Radio- http://bit.ly/KoopCastiHeart

Feb 5, 2020

CTS Coaches Jason Koop, Stephanie Howe and Adam St. Pierre discuss the dumbest and most embarrassing nutrition mistakes they have ever seen (or done). Don't make these mistakes!

Jan 30, 2020

Coach Jason Koop speaks with Joanna Zeiger, CEO of Canna Research Group and CTS Coach Corrine Malcolm about all things cannabis for endurance athletes. Canna Research Group can be found here- http://cannaresearchgroup.net/ Joanna 's research https://jcannabisresearch.biomedcentral.com/track/pdf/10.1186/s42238-019-0006-9 https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0218998

Jan 22, 2020

Coach Jason Koop discusses and debates Optimized Fat Metabolism with Jef Browning. Does OFM work for ultrarunners? What are the advantages and pitfalls?

Jan 15, 2020

Coach Jason Koop talks about the environment, trail advocacy and if trail runners really are lazy parasites. Patagonia athlete Clare Gallagher and North Face athlete Mike Foote discuss what trail runners should be doing, how they view their carbon footprint as elite athletes, why we should care about climate change and how you can get more involved. POW- https://protectourwinters.org/our-network/ Clare- https://clare.run/ Mike- https://www.thenorthface.com/about-us/athletes/mike-foote.html

Jan 8, 2020

Coach Jason Koop speaks with Dr. Kaci Lickteig and Dr. Hal Rosenberg on running injuries and how to prevent them. We discuss what the most frustrating types of injuries are and what they wish runners would do to stay healthy. Also, why does racing magically fix injuries?

Jan 1, 2020

Coach Jason Koop discusses the Ultrarunner of the Year and Performance of the Year with irunfar.com's Meghan Hicks and Topher Gaylord. Apple Podcasts- http://bit.ly/KoopCastApple Spotify- http://bit.ly/KoopCastSpotify Stitcher- http://bit.ly/KoopCastStitcher Google Podcasts- http://bit.ly/KoopCastGoogle SoundCloud- http://bit.ly/KoopCastSoundCloud Tune In- http://bit.ly/KoopCastTuneIn

Dec 26, 2019

Coach Jason Koop discusses Overtraining Syndrome (OTS) with CTS Coach and Adidas athlete Corrine Malcolm. What are the symptoms of OTS and how do you avoid it? Can you really overtrain? Subscribe here- Apple Podcasts- h http://bit.ly/KoopCastApple Spotify- http://bit.ly/KoopCastSpotify Stitcher- http://bit.ly/KoopCastStitcher Google Podcasts- http://bit.ly/KoopCastGoogle SoundCloud- http://bit.ly/KoopCastSoundCloud Tune In- http://bit.ly/KoopCastTuneIn

Dec 18, 2019

Coach Jason Koop speaks with TrainingPeaks co-founder Dirk Friel on training technology and how it has evolved. What is the best way to track your training and how do you find value out of tracking training? What about all of those coaches using spreadsheets and seemingly inferior tools?

Dec 16, 2019

Coach Jason Koop is joined by CTS coach Adam St. Pierre and they discuss what do do if you didn't get into Western States and how to plan your season. Should you go get a qualifier? Should you just say 'screw it all'? Coach Koop and Adam give you a guide and some advice on how to navigate it all.

Dec 13, 2019

Coach Jason Koop discusses the results of the 2020 Western States lottery with Race Director Craig Thornley and Board Member Tim Twietmeyer. Is the Western States lottery fair? What types of runners does it reward? How does the board think about Western Staes's position as a leader in the space?

Dec 12, 2019

Coach Jason Koop speaks with Roxanne Vogel from Gu energy labs about their research and development process. How supplements go in and out of favor and the fine balance between staying on the cutting edge and producing efficacious products.

Dec 5, 2019

Host Jason Koop speaks with Stephanie Howe, PhD and David Clark about plant based diets and if they are right for ultrarunners.

Nov 27, 2019

Jason Koop talks with director and fellow Podcaster Billy Yang about what the KoopCast is about and what listeners can expect.