KoopCast

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

Dr. Scott Frey, a leading neuroscientist and psychologist, specializes in brain endurance training for elite athletes. He discusses the critical role of mental fatigue in endurance sports and presents strategies for cognitive recovery. Scott shares his transformation from skeptic to advocate of brain endurance training, highlighting its impact on performance. He also delves into combining cognitive tasks with physical training to enhance athletic engagement and neuroplasticity, emphasizing the importance of balancing mental and physical conditioning.

Baptiste Morale, author of groundbreaking research on ultramarathon performance, dives into the nuances of pacing strategies for trail runners. He reveals insights from analyzing Strava data of the 2023 UTMB, showcasing how uphill ability and flat ground speed differ and require targeted training. The discussion includes a fascinating case study on Jim Walmsley’s climb performance improvements, the importance of durability in training, and innovative sled training techniques. Baptiste also shares practical tips for identifying individual performance weaknesses based on gradient-specific tests.

Sophie Herzog, a performance analyst and co-founder of MRYAcenter, and Ryan Anderson, a CTS coach, share insights on preventing overtraining syndrome in athletes. They discuss the dual challenges of balancing sports and academic pressures, the vital role of honest communication between athletes and coaches, and the importance of tailored training programs. The podcast also highlights the psychological impacts of performance metrics and the necessity of using data responsibly, like heart rate variability, to optimize training while ensuring mental well-being.

Isabel Martinez, a Research Sports Dietitian at Monash University, shares her expertise on gut training for ultramarathon athletes. She discusses the importance of nutrition in endurance events, addressing common gastrointestinal issues runners face. Isabel highlights strategies for enhancing nutrient absorption and customizing energy gels tailored for individual needs. She emphasizes the role of gut adaptations in improving performance and advocates for a structured approach to training the gut, ensuring athletes can tackle challenges on race day with confidence.

Dr. Scott Frey, an internationally renowned neuroscientist and endurance athlete, delves into the brain's pivotal role in ultrarunning. He discusses how understanding fatigue encompasses both mental and physiological factors, urging athletes to recognize misjudgments in their perceived limits. Innovative training techniques for mastering uncertainty in races are highlighted, along with strategies to enhance mental resilience. Additionally, Frey critiques traditional studies on mental fatigue, advocating for a holistic approach to training that balances cognitive and physical endurance.

Michele Zanini, a PhD candidate at Loughborough University and head of Strength and Conditioning for the Italian Triathlon Federation, explores the crucial role of durability in ultrarunning. He delves into how strength training can improve running economy and delay fatigue, revealing insights from his research on over 50 runners. The conversation also covers practical training strategies for building resilience and performance, emphasizing the balance between intensity and volume to enhance endurance while minimizing injury risks.

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

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

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