KoopCast

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, waypointsAdditional resources:Buy Koop’s new book on Amazon or AudibleInformation on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

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 trapsAdditional resources:Koop’s blog on off season- https://trainright.com/off-season-for-ultrarunners-setting-up-your-transition-phase/Information on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

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 womenAdditional resources:Sarah’s article on home setupsSarah’s IGPrevious podcasts with Sarah and NicoleBuy Koop’s new book on Amazon or AudibleInformation on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

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 workloadAdditional resources:Buy Koop’s new book on Amazon or AudibleInformation on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

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 ultrarunningBuy Koop’s new book on Amazon or AudibleInformation on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

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 raceAdditional resources: Sian on TwitterBuy Koop’s new book on Amazon or AudibleInformation on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

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 damageAdditional 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 AudibleInformation on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

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 specificityAdditional resources:Buy Koop’s new book on Amazon or AudibleInformation on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

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 logisticsAdditional resources:Meredith’s Websitehttps://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-tipsBuy Koop’s new book on Amazon or AudibleInformation on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

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 frequentlyAdditional resources:Nick on TwitterNick’s websiteCorrine on TwitterCorrine on InstagramBuy Koop’s new book on Amazon or AudibleInformation on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop