View all timestamps and show notes on the KoopCast website.Episode overview:(2022 Re-Release)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 Website: https://eatingandlivinghealthy.comBuy Training Essentials for Ultrarunning:Amazon-https://www.amazon.com/dp/B09MYVR8P6Audible-https://www.audible.com/pd/Training-Essentials-for-Ultrarunning-Second-Edition-Audiobook/B09P38S2PR?source_code=AUDFPWS0223189MWT-BK-ACX0-290525&ref=acx_bty_BK_ACX0_290525_rh_usInformation on coaching-https://www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

View all show notes and timestamps on the KoopCast website.Episode overview:Charlie Pedlar, Ph.D. is a researcher at St. Mary’s University in Twickenham, London. He started out as a research assistant for the British Olympic Association based at Northwick Park Hospital. He has since held positions as London Region Lead Physiologist at the English Institute of Sport (primary sport: British Athletics) and Chief Science Officer at Orreco. Charlie was the Director of the Centre for Health, Applied Sport and Exercise Science at St Mary’s between 2009 and 2015. Whilst embedded in high-performance sport, Charlie completed his Ph.D. at Brunel University in 2007 entitled 'Sleep and Exercise during Acclimation and Acclimatization to Moderate Altitude in Elite Athletes, which involved a combination of field data collected during moderate altitude training camps and laboratory data, investigating responses to altitude in the GB national squads for Speed skating, Biathlon, Rowing, Kayaking, and Athletics.Episode highlights:(19:19) Necessary biomarkers to track: full blood count (FBC) aka  complete blood count (CBC), ferritin, Vitamin D, nutrition-related markers(25:30) Standardizing blood tests: timing tests around training and menstrual cycles (continued at 39:41), fasted and rested conditions, guidelines for getting good test data, practicality of standardized blood testing(54:30) Blood testing and performance: companies don’t know if you are performing well, they can’t tell you what is optimal, retrospective data analysis, health and performance are complementary, athlete intake exampleAdditional resources:https://www.orreco.com/Papers discussed-A case study of an iron-deficient female Olympic 1500m runner. Blood biomarker testing for high-performance physiology and nutrition: current perspectives, limitations, and recommendations. Buy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop

View all timestamps and show notes on the KoopCast website.Episode overview:(2022 Re-Release)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 show notes and timestamps on the KoopCast website.Episode overview:Carla Meijen comes back on the podcast to discuss her newest book Empowered Birth which takes lessons learned during training and racing and translates and reframes them to empower the pregnancy and birthing process.Episode highlights:(9:20) Stephanie’s athlete-pregnancy journey: mental and physical pain, the unknown, adapting plans, personal anecdote, pushing through pain(44:27) Conflicting athletic and maternal identities: athletic journeys evolve over decades, maternal journeys evolve over months, unfair expectations for shifting identity, identity takes experience and time(50:00) The post-pregnancy athletic journey: bumps in the road, sick toddlers, avoiding expectations of linear progress, tapping into support, the post-baby PB, process goalsAdditional resources:You can find her book on her website or Amazon.Papers discussed- Pregnancy and Motherhood in elite sportBuy 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:Coaches Jason Koop, AJW, and Neal Palles discuss the takeaways from last week’s podcast with Dr. Scott Frey. Episode highlights:(6:36) Adjusting training for life stress: methodologies, acceptance and awareness, using RPE, experiential training and pain, “taper” your cognitive load(23:46) Koop’s takeaway: your relationship with workout-related pain is malleable, athletes see short-term improvement from intensity workouts that physiology cannot explain, examples, individual variation(42:53) DNF spiral: the DNF prediction machine, team sports example, hard interventions to break the cycle, examplesAdditional resources:Buy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-https://trainright.com/Koop’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:(33:42) Factors that reduce pain tolerance: sleep deprivation, anxiety and stress, limited mental bandwidth, maximizing cognitive reserve, automate your race strategy(44:49) Time-course for adaptation to pain: physical analogy, relatively acute increased ability to recruit motor units over the short term, chronic adaptations to training, psychology follows a similar trend(55:48) How to practice mental skills: mental skills for intervals are different from mental skills for long runs, simulate the race environment mentally as well as physically,  CerebralPerformance.comAdditional resources:Buy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-https://trainright.com/Koop’s Social MediaTwitter/Instagram- @jasonkoop

View all show notes and timestamps on the KoopCast website.Episode overview:Dr. Antonio is the chief executive officer and co-founder of the International Society of Sports Nutrition, an academic nonprofit dedicated to the science and application of sports nutrition and supplementation. In addition, he is the co-founder and vice president of the Society for Neurosports, an academic nonprofit with a focus on sports neuroscience. Dr. Antonio earned his Ph.D. and completed a post-doctoral research fellowship at the University of Texas Southwestern Medical Center in Dallas. He has published over 100 peer-reviewed papers as well as over a dozen books. His current areas of research include: dietary supplements (e.g., creatine, protein, etc.), sports neuroscience, and human performance. He is currently a professor at Nova Southeastern University in Davie, Florida.Episode highlights:(32:10) Maximize caloric intake during races: 27 hour paddle example, eat whatever you can eat, focus on protein for recovery during training(44:58) How much protein to intake: training camp example, race-day nutrition prioritizes carbs, spread your protein intake across the day, examples, individuality(50:29) Increased protein during hard training: 2g/kg of protein for normal training, 1.2g/kg is common but 2g/kg is better but hard to ingest, ISSN recommends 1.6-2.5g/kgAdditional resources:The ISSNInternational Society of Sports Nutrition Position Stand: nutritional considerations for single-stage ultra-marathon training and racingKoopCast on ISSN positon stand on nutrition for ultramarathonBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.com

View all show notes and timestamps on the KoopCast website.Episode overview:Chiel Poffe is a Postdoctoral researcher at KU Leven. His areas of focus are energy metabolism and ketones.Episode highlights:(32:56) Practical ketone use: best during high-intensity training, 25g after exercise and before sleep, individual variance, potential improved sleep, muscle recovery, cognitive benefits, cost(39:38) Ultramarathon study results: complications with investigating performance, reaction time test, no cognitive decline in ketone groups, ketone increase dopamine levels, mechanistic speculation(45:19) Ketones aid cognition in extreme circumstances: revisiting study design, parallels to the overtraining study, ketones inhibit cognitive decline rather than improving cognition, support from initial ketone researchAdditional resources:Chiel on TwitterKetone ester supplementation blunts overreaching symptoms during endurance training overloadExogenous ketosis increases circulating dopamine concentration and maintains mental alertness in ultra-endurance exerciseOutside Online’s dumb headline that ketones cure overtrainingResearch Essentials for Ultrarunning: https://www.jasonkoop.com/research-essentials-for-ultrarunningKoop’s Social Media-Twitter/Instagram @jasonkoopInformation on coaching-https://trainright.com/Buy Training Essentials for Ultrarunning on Amazon or Audible.

View all show notes and timestamps on the KoopCast website.Episode overview:This conversation is about how we, as coaches, practically implement heat training strategies for our athletes. You can find previous podcasts on this subject here: https://www.jasonkoop.com/podcast/heat-acclimation-strategies-with-julien-periard-phdAJW is a coach for CTS and an eminent ultrarunning statesman.AJW’s bio: https://trainright.com/coaches/andy-jones-wilkins/Episode highlights:(13:24) Two phase protocols: concentrated heat training 6-8 weeks before an event, maintenance phase, second phase of concentrated heat training pre-race, the traditional heat training model, learning from the first phase, compounding effects, fear of error(38:40) Athlete experiences: initial shock, ideal temperature ranges, rapid adaptation, test your heat fitness outside, warm-climate athletes (44:55) Ideal sauna temperature and duration: 180-200 degrees, 25-30 minutes, err on the side of less, more is not better, thermostat anecdote, minimum effective dose of 140 degrees and 15 minutesAdditional resources:Research Essentials for Ultrarunning: https://www.jasonkoop.com/research-essentials-for-ultrarunningKoop’s Social Media-Twitter/Instagram @jasonkoopInformation on coaching-https://trainright.com/Buy Training Essentials for Ultrarunning:Amazon-https://www.amazon.com/dp/B09MYVR8P6Audible-https://www.audible.com/pd/Training-Essentials-for-Ultrarunning-Second-Edition-Audiobook/B09P38S2PR?source_code=AUDFPWS0223189MWT-BK-ACX0-290525&ref=acx_bty_BK_ACX0_290525_rh_us

View all show notes and timestamps on the KoopCast website.Episode overview:Lindsay is an exercise physiologist at the Olympic and Paralympic Training Center’s Athlete Performance Lab, and the High Altitude & Environmental Training Center (HATC). She works with USA Triathlon, USA Cycling and other Team USA Athletes in Sport Sciences and Data Analytics towards Olympic success. This episode of the podcast is all about how to train in the heat and at altitude. Episode highlights:(24:00) Impact of cooling interventions: 6% delay in critical core temperature, athletes make better decisions when cool, changing strategy rather than training, recap of interventions, simple is best(44:00) How to prepare for altitude: one of the most common questions, fitness and hydration, come to altitude right before your event or 2-3 weeks prior, Pikes Peak example(52:50) Pacing at altitude: prepare your biomechanics, practice hiking, be comfortable slowing down, Pikes Peak Marathon example, be prepared Additional resources: KoopCast #31 with Stavros Kavouras- HydrationKoopCast #29 with Shawn Arent- Performance TestingResearch Essentials for Ultrarunning: https://www.jasonkoop.com/research-essentials-for-ultrarunningKoop’s Social Media-Twitter/Instagram @jasonkoopInformation on coaching-https://trainright.com/Buy Training Essentials for Ultrarunning on Amazon and Audible.