KoopCast

View all show notes and timestamps on the KoopCast website.Episode overview: In this first of four episodes on drugs in ultramarathon running, Eve Pannone joins the podcast to discuss NSAIDs in endurance sport. The widespread use of NSAIDs like ibuprofen (Advil) and naproxen (Aleve) in ultramarathon running is alarming due to the health risks associated with kidney disease, electrolyte imbalance, and other factors. NSAIDs exacerbate some of the stresses of endurance sport to dangerous levels and have no proven performance benefit, yet changing public perception is a challenge. In this episode we break down why NSAIDs are harmful, what we can do as a community to protect athlete health, and viable alternatives to painkillers. If you enjoy this episode, be sure to check out the next three episodes in this mini-series.Episode highlights:(6:15) Defining NSAIDs: demystifying pain relievers, Non-Steroidal Anti-Inflammatory Drugs, pain relievers that work by reducing inflammation, ibuprofen (Advil), naproxen (Aleve), and others, controversy around Aspirin, Tylenol is not an NSAID(10:28) Why NSAIDs are harmful: NSAIDs do not improve performance, risks and side effects, acute kidney injury, electrolyte imbalances, no positive and all negative effects(40:48) Alternatives to NSAIDs: caffeine, paracetamol (Tylenol) is low risk but medical interventions to reduce pain are generally a bad idea, accept that ultrarunning is going to hurtAdditional resources:What is known about the health effects of non-steroidal anti-inflammatory drug (NSAID) use in marathon and ultra-endurance running: a scoping reviewKoop’s article on Ironman’s Partnership with AlleveSUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

View all show notes and timestamps on the KoopCast website.Episode overview:Lloyd completed a BA (hons) in Business Administration at Staffordshire University and an MSc in Marketing Management at Aston University. He then proceeded to work in the advertising industry for several years before embarking on a career change in 2016.Lloyd returned to academia after a thirteen-year break and completed a Postgraduate Diploma (conversion degree) in Psychology at Birkbeck, University of London. After completion of the postgraduate diploma, Lloyd studied for an MSc in Applied Sport Psychology at St Mary’s University and graduated in 2021.Lloyd has also held several committee and board member roles at the British Psychological Society (BPS), and he is currently Past Chair for the BPS London & Home Counties branch and an editorial board member for Sport & Exercise Psychology Review (SEPR) which is an international, peer-reviewed publication.Episode highlights:(25:17) What is “real” pain: associations between perceived pain and injury or tissue breakdown, societal portrayals and associations between pain and injury(40:33) Seeking longer distances: graduating from 50 to 100 miles, adapting to the challenges of longer distance, the distance gap between training and racing, attraction to the unknown, challenge through duration versus intensity, being content with your race distance(45:02) Athlete takeaways: capability through knowledge, discussing pain with peers and your coach, reflecting only our personal pain narrative, pain and prevention, managing pain is a learned skillAdditional resources:Papers discussed-‘Pushing through the pain cave’: Lived experiences of pain tolerance in male ultra-marathon runnersPortrayals of Pain in Children’s Popular Media: Mothers’ and Fathers’ Beliefs and AttitudesLLoyd on X: @nathan78Academic profile: https://www.stmarys.ac.uk/staff-directory/lloyd-emeka-staff-profileResearchGate profile: https://www.researchgate.net/profile/Lloyd-EmekaLinkedIn: https://www.linkedin.com/in/lloyd-emeka-msc-gmbpss-1262662https://www.frontiersin.org/articles/10.3389/fpain.2022.898855/fullSUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

​​View all show notes and timestamps on the KoopCast website.Episode overview:Dan Owens is an associate professor in cellular and molecular exercise physiology at Liverpool John Moores University, Liverpool (UK). His research sits at the crossroads between nutrition, muscle metabolism, and muscle adaptation. In parallel to his academic career, Dan brings his passion for sports science to practice and has provided nutrition and physiology support for amateur and elite athletes across sports, including rugby union and league, ski and snow sports, football (soccer), and motorsports (Formula 1) and triathletes.Episode highlights:(23:00) Omega 3s: EPA and DHA fatty acids, mediating inflammation and oxidative stress, dietary intake before supplementation, mixed research results, high cost, use case for athletes coming off of surgery(33:46) Vitamin D: claims, the big picture, a necessary vitamin rather than a performance aid, sources of Vitamin D, role in regulating calcium to the blood, the goal is to avoid deficiency(52:08) Supplements for EIMD: avoiding deficiencies with omega 3s and vitamin D, proactive nutritional health, considering protein and polyphenols, low risk optionsAdditional resources:Research enquiries – d.j.owens@ljmu.ac.ukNutrition, physiology, and coaching inquiries – dan@owensperform.comDan’s handles-Twitter: @dan_owieLinkedIn: https://www.linkedin.com/in/daniel-owens-phd-9361373a/Instagram: @owens_performance_solutions Papers discussed-Exercise-induced muscle damage: What is it, what causes it and what are the nutritional solutions?The Effects of Omega-3 Fatty Acid Supplementation on the Lipid Profile and Cardiovascular Markers Following Downhill Running in Long-Distance RunnersWhat is known about the health effects of non-steroidal anti-inflammatory drug (NSAID) use in marathon and ultraendurance running: a scoping reviewVitamin D conversion for dietary/supplemental intake: 1 microgram = 40 IU (we suggest 1000-2000 IU per day vitamin D3 during winter) Vitamin D blood concentration conversion: 1 ng/mL = 2.5 nmol/L (we aim for around 75 nmol/L) Asker Jukendrup’s Vitamin D guideSUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

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.