KoopCast

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

Rune Talsnes, a researcher at the Norwegian University of Science and Technology and consultant for the Norwegian Olympic Federation, dives into double threshold workouts for ultrarunners. He discusses the rise of these workouts and their benefits, especially for endurance athletes. Rune highlights the cultural nuances of endurance training in Scandinavia, sharing insights on the success of athletes like the Ingebrigtsen brothers. The conversation explores optimizing training to enhance performance while reducing injury risk, emphasizing tailored approaches for individual needs.

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

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

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

Luca Filipas, a Milan-based coach and exercise physiologist, shares groundbreaking insights on micro-periodization in endurance sports. He explains how this innovative approach tailors training regimens based on individual metrics, moving away from traditional models. Filipas emphasizes the importance of using technology to track athlete adaptation and stress, allowing for real-time adjustments. He also discusses the unique training data challenges faced by ultra runners compared to cyclists, advocating for a personalized, data-driven approach to optimize performance.

Julien Périard, a Research Professor at the University of Canberra, specializes in environmental physiology and works with athletes globally. In this discussion, he reveals innovative heat mitigation strategies like ice baths, menthol gels, and slurries tailored for extreme conditions. He shares insights on heat acclimation techniques, emphasizing practical cooling interventions that athletes can implement during training. With rising temperatures affecting performance, Julien stresses the importance of personalized safety measures to maximize endurance in challenging environments.

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

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

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