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 2017MS Nutritional Physiology, Wageningen University 2005Internship, the University of Texas at Austin, Department of Kinesiology, 2005BS Nutrition and Dietetics, Amsterdam University of Applied Sciences (Hogeschool van Amsterdam, HvA) 2001Episode 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 exampleAdditional resources:How Sports Health Professionals Perceive and Prescribe Nutritional Supplements to Olympic and Non-Olympic AthletesAIS supplement frameworkBlood Biomarkers with Charlie Pedlar, PhD | KoopCast Episode #186SUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or AudibleInformation on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

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 trainingAdditional resources:Fred’s paperTrail Runner Magazine’s coverage of this paperFred’s CTS Coach BioFred’s Researchgate profileSUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or AudibleInformation on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

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.comEpisode 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 mentalAdditional resources:Scott's websitehttps://www.cerebralperformance.com/SUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or AudibleInformation on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

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 design2- How physiological testing is limiting3- The concept of durability4- What affects durability and how to improve it5- How progression runs useful in some contexts and not in othersEpisode 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 onAdditional resources:Nic’s profiles-TU Research ProfileGoogle Scholar ProfileResearchGateTwitterEarlier podcast on Durability with Ed MaunderFatigue and Ultra-Endurance Performance by Guillaume MilletSUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or AudibleInformation on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

CTS Coaches Sarah Scozzaro and Nicole Rasmussen share insights on setting up a strength program for ultrarunners. They discuss programming for performance goals, scheduling, relevant exercises for running, and the importance of tailoring workouts to individual needs. The discussion emphasizes injury prevention, performance enhancement, and balancing strength training with running volume.

Stephanie Howe, PhD, a CTS Pro Coach and nutritionist, discusses weight loss for performance and macronutrient breakdown. They also talk about the challenges of maintaining sustainable diets, the rebound effect after diets, and the importance of enjoying food. The podcast explores the complexities of weight loss for athletes, skinfold analysis, smart scale accuracy, different approaches to weight loss, and how the menstrual cycle affects female athletes. It emphasizes the significance of fueling and body weight for ultrarunners.

Learn how to structure your training season for trail and ultra running, including tips on strength training, race planning, and heat training. Explore the steps to set up for long-distance races like the Western States 100. Discover the significance of race recon and heat training. Hear about the importance of course recon and planning for hydration and nutrition. Enjoy a story, advice, and gratitude. Congratulate coaches Cliff Pittman and AJW on becoming full-time coaches and providing race support for CTS athletes at the Western States 100.

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-failSUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-https://www.trainright.comKoop’s Social Media: Twitter/Instagram- @jasonkoop

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 weekAdditional resources:SUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-https://www.trainright.comKoop’s Social Media: Twitter/Instagram- @jasonkoop

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