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

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 goalsAdditional resources:https://trainright.com/coaches/ryne-anderson/Ryne on Instagramhttps://trainright.com/coaches/cliff-pittman/Cliff on InstagramBuy 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: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 vitaeBuy 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: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 communitiesAdditional resources:NAZ EliteBuy Koop’s new book on Amazon or AudibleInformation on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

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

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 PerformancePredicting Trail-Running Performance With Laboratory Exercise Tests and Field-Based ResultsFrederic on TwitterBuy Koop’s new book on Amazon or AudibleInformation on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

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

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 BookDietary Supplements as Source of Unintentional Doping Buy Koop’s new book on Amazon or AudibleInformation on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop