View all show notes and timestamps on the KoopCast website.Episode overview:Nick Tiller, PhD is an exercise scientist at Harbor-UCLA. He is also the author of The Skeptics Guide to Sports Science, a columnist for Ultrarunning Magazine and the Skeptical Inquirer.Episode highlights:(9:09) Science communication: academics fighting back against media claims, Don't Be Such A Scientist, the importance of science communication, examples(44:48) Identifying bad science: 28% increase in VO2max is a red flag, sedentary versus trained individuals, training and EPO example, unsubstantiated citations, statistical errors, absolute versus relative VO2max, retracting the article(1:37:10) Inverse relationship between media presence and credentials: fitness influencers on Instagram, being a full-time influencer and capitalizing on sensationalization, science is incremental and rarely sensationalAdditional resources: You can find all of Nick’s work here, https://www.nbtiller.com/ Our combined Twitter list- Louise Burke- @LouiseMBurke Asker Jukendrup- @JeukendrupBrad Schoenfeld-@BradSchoenfeldGuillaume Millet- @kinesiologuiStuart Phillips- @mackinprofMichael Joyner @DrMJoyner Kristy Sale- @ElliottSaleTrent Stellingwerff- @TStellingwerffInigo San Milan-@doctorinigoMarco Altini- @altini_marcoSian Allen- @DrSianAllenStephen Seiler- @StephenSeilerSUBSCRIBE 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:Luc van Loon is a Professor of Physiology of Exercise and Nutrition and Head of the M3-research group at the Department of Human Biology at Maastricht University. Luc has an international research standing in the area of skeletal muscle metabolism and has published well over 475 peer-reviewed articles. Current research in his laboratory focuses on the skeletal muscle adaptive response to physical activity, and the impact of nutritional and pharmacological interventions to modulate metabolism in both health and disease.Episode highlights:(22:50) Results of collagen research: collagen stimulates neither connective nor contractile proteins in muscle, potential explanations, the benefits of collagen are not confirmed, areas for future research(42:35) Dietary protein intake: athletes who exercise more consume more food, thus their protein and amino acid intake per kg body mass is already high, recap(45:57) Sources of collagen: collagen from skin sources are superior, dangers of concentrating heavy metals in bone broth, example of athlete consuming arsenic from saltAdditional 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

Jeff Rothschild, a registered dietician and researcher, breaks down carbohydrate periodization for trail and ultra runners. He explains how athletes can manipulate their carbohydrate intake during high intensity or high training periods for improved performance. Rothschild's innovative research unveils a Carbohydrate Periodization Index, which quantifies daily carbohydrate periodization and can enhance athletes' performance. The podcast also delves into the challenges of implementing this approach and the importance of individualization and tracking carbohydrate intake and training load. The episode concludes with resources and tools for optimizing fueling strategies in ultrarunning.

View all show notes and timestamps on the KoopCast website.Episode overview:Jim Rutberg is the Content Director for CTS. He has co-authored ten books on training and sports nutrition, including “The Time-Crunched Cyclist” and “Training Essentials for Ultrarunning,” and produced more than 20 full-length indoor cycling videos. He is also the primary author for the Research Essentials for Ultrarunning Newsletter. Episode highlights:(31:32) Finding coaching mentors: the best way to progress as a coach, personal example, collaboration and competition(51:24) Second phase of coaching: growth and expertise, creating a product to innovate in business or sport, variability of duration, personal examples from Rutty and Koop(1:23:55) Safeguarding you reputation: coaching is a small community, competitors may eventually be colleagues, be someone other coaches want to work withAdditional resources:FastTalk labs- How to Remain Relevant in 10 yearsPodcast with Lindsay GolichPodcast with Andy KirklandSUBSCRIBE 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:Coaching industry veteran and Training Peaks’ co-founder Dirk Friel takes over the KoopCast to discuss the business of ultramarathon coaching. The panel of coaches and coaching business owners includes Jason Koop, Heather Hart, owner/founder of Hart Strength and Endurance Coaching, and Jeff Browning, who owns his own coaching company.Episode highlights:(13:50) Jeff and Heather’s startup experience: technology and marketing background, taking baby steps, making the move to full-time coaching, transitioning from flexible gig jobs(57:44) Heather on recruiting assistant coaches: Heather’s experience, admitting assistant coaches, your reputation is on the line, UESCA certification, networking but not actively recruiting(1:50:23) Jason on coach-athlete ratios: athletes require roughly 1 hour per week, 40 athletes for a 40 hour work week, most CTS coaches are full time, Jason is able to take ~1 new athlete per yearAdditional resources:Heather’s coaching websiteJeff’s coaching websiteSUBSCRIBE to Research Essentials for UltrarunningBecome a certified ultramarathon coachBuy Training Essentials for Ultrarunning on Amazon and Audible.Information on coaching-https://www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

View all show notes and timestamps on the KoopCast website.Episode overview:Diego Jaén-Carrillo PhD is a postdoctoral researcher at Universität Innsbruck. Weighted vests are a common intervention used by both coaches and athletes, yet the existing research on weighted vests is virtually nonexistent. In this episode we discuss his pioneering study on weighted vests and their potential training applications for running and hiking. Episode highlights:(16:41) Research design: incremental speed and gradient test, 5-10% body weight vests represent in-race loads(21:26) Stride length and stride frequency: both increase with speed, both variables were unchanged with weighted vests, individual preferred stride frequency and stride length(29:08) Weighted vests for running economy: example ways to train leg stiffness, weighted vests training leg stiffness with greater specificity to running, ~5% bw is reasonable, application across a range of running velocitiesAdditional resources:Training Specificity in Trail Running: A Single-Arm Trial on the Influence of Weighted Vest on Power and Kinematics in Trained Trail RunnersSUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or AudibleInformation on coaching-https://www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

View all show notes and timestamps on the KoopCast website.Episode overview:Didn't we all, at some point, feel that prick of regret at a mistake made or a lesson learned the hard way? As your devoted trail and ultra running coaches, we've had our share of missteps over the past year. From seemingly minor issues like failing to thoroughly educate athletes about the World Anti-Doping Agency's rule on IV fluids to more significant ones, we've seen it all. And today, we're pulling back the curtain on our successes and missteps alike to help you avoid the same pitfalls.Episode highlights:(2:04) Nicole’s mistake: IV fluids are banned in and out of competition, reasoning, example where an athlete gave themselves IV before a race, the role of coaches as educators(18:41) Ryne’s mistake: considering weather and training, factoring in heat and humidity to long range plans, key training blocks happen May-July, examples, being proactive with scheduling, using cooling strategies in training(25:23) Sarah’s mistake: assuming athletes make good recovery decisions, example, forcing athletes to take recovery when they need it(41:43) Koop’s mistake: accounting for the stress of travel, time zone changes and long-range travel for athletes, examplesAdditional resources:Time Shifter appSUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-https://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 Nic’s new study on the limits of ultramarathon performance, which brings together a who’s-who of researchers in the ultramarathon space to create a framework of performance that will be foundational for years to come. We focus on the myriad of factors that influence performance outside of pure fitness including GI distress, psychology, durability, and the integrative way in which these factors combine to affect performance.Episode highlights:(28:26) Stephen Seiler’s chart: physiological improvement plateaus with time in trained athletes but performance does not, performance is multifactorial, during longer duration events multifactorial factors matter more, examples, small changes with big impacts(43:40) Malleable strategies: recognizing that strategies must change based on environmental factors, example, gastric emptying, cycling example, taking advantage of features of the race(46:54) Durability: Andy Jones and physiological resilience, how we perceive fatigue matters more than the physiology itself, nerve blocking exampleAdditional resources:TU Research ProfileGoogle Scholar ProfileResearchGateTwitterLimits of Ultra: Towards an Interdisciplinary Understanding of Ultra-Endurance Running PerformanceSUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-https://www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

View all show notes and timestamps on the KoopCast website.Episode overview:CTS coaches Addison Smith and Adam Ferdinandson join the podcast for an insightful coach roundatble. We discuss subjectivity from coach participation in sport, the delicate balance of simultaneously supporting and challenging your athletes, and the importance of being there either in-person or virtually for your athletes before, during, and after events. We round out our discussion with takeaways from the UESCA conference and the developing professionalism of ultramarathon coaching.Episode highlights:(20:24) Addison’s takeaway: supporting your athlete while managing expectations and challenging them as athletes, being the cheerleader while also pushing challenge, fueling example(28:50) The athlete owns their training: a material coaching philosophy, taking the ego out of coaching, examples, your athlete’s training is not your training, changing vocabulary to reflect coaching philosophy(35:58) UTMB example: Addison on UTMB, feeling like you have a teammate, example of an athlete who lost all their gear on the way to UTMB, impromptu Billy Yang care package, athlete feedbackAdditional resources:SUBSCRIBE to Research Essentials for UltrarunningInformation on coaching-https://www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoopBuy Training Essentials for Ultrarunning on Amazon and Audible.

View all show notes and timestamps on the KoopCast website.Episode overview:Michael Rosenblat is a researcher and coach with expertise in kinesiology, physiotherapy, and exercise science. In this episode we discuss his three most recent meta-analyses on interval structure, including how to translate cycling intervals to protocols for runners, interval duration and macrostructure, and the relationship between VO2peak and time trial performance.Episode highlights:(14:24) Translating interval structure: it depends, direct translation usually works, tendon loading, injury prevention, recovery, metabolic load is probably 1:1(32:59) HIIT volume: example of 20x1min versus 4x5min, metabolic differences, total session volume does not correlate with improvement, duration of work bout does, maximizing versus optimizing time at intensity(51:14) VO2max vs. performance: %change in VO2peak does not correlate with %change in performance, Paula Radcliffe example, VO2max plateaus with years of training but performance keeps improving, CTS lab exampleAdditional resources:Papers discussed-The Additional Effect of Training Above the Maximal Metabolic Steady State on VO2peak, Wpeak and Time‑Trial Performance in Endurance‑Trained Athletes: A Systematic Review, Meta‑analysis, and Reality CheckEffect of Interval Training on the Factors Influencing Maximal Oxygen Consumption: A Systematic Review and Meta‑AnalysisProgramming Interval Training to Optimize Time‑Trial Performance: A Systematic Review and Meta‑AnalysisSUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-https://trainright.com/Koop’s Social MediaTwitter/Instagram- @jasonkoop