View all show notes and timestamps on the KoopCast website.Episode overview: Andy Kirkland started out as a sports scientist at the Scottish Institute of Sport and now is a Lecturer in Sports Coaching at the University of Stirling.Episode highlights:(36:30) The limiting factor of coaching is time: time spent communicating with athletes, time is monetized so this is a challenging factor, allocate time to get to know your athletes(48:44) Model your coaching process: what do you do as a coach, programming, sports science support, media, admin, see if you have gaps in your process that you can modify to improve retention, AI, coffee shop example(1:10:03) Multi-sport coaching: curling example, adventure racing example, different perceptions of performance across different sporting cultures, rugby example, see outside your cultural bubbleAdditional resources:An exploration of context and learning in endurance sports coaching-https://www.frontiersin.org/articles/10.3389/fspor.2023.1147475/fullResearch Essentials for Ultrarunning: https://www.jasonkoop.com/research-essentials-for-ultrarunningBuy 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 Forbes is an associate professor in the department of Physical Education Studies at Brandon University and an adjunct professor in the faculty of Kinesiology and Health Studies at the University of Regina in Canada. Dr. Forbes is a certified sport nutritionist through the International Society of Sports Nutrition (ISSN), and a clinical exercise physiologist and high-performance specialist through the Canadian Society for Exercise Physiology (CSEP). Dr. Forbes has published over 110 peer-reviewed manuscripts and 5 book chapters. His research examines various nutritional (e.g., creatine and protein) and exercise interventions to enhance muscle, bone, and brain function in a variety of populations, including athletes and aging adults.Episode highlights:(15:33) What is creatine: your body creates creatine, creatine in meat and diet, phospho-creatine rapidly makes ATP, metabolic benefits during high intensity exercise, amino acids(39:07) Timing creatine throughout the year: creatine could aid adaptation during high volume and low intensity training, improving strength training and bone strength to potentially avoid stress injuries(48:18) When and how to use creatine: sleep, diet, and consistency of training come first, use creatine monohydrate, loading phase and timeframe of creatine benefitsAdditional resources:Dr. Forbes on Instagram-https://www.instagram.com/scott_forbes_phd/International Society of Sports Nutrition position stand: creatine supplementation and exerciseResearch Essentials for Ultrarunning: https://www.jasonkoop.com/research-essentials-for-ultrarunningBuy 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:Brady earned his bachelor’s degree with honors from Northern Kentucky University and is currently a PhD candidate at the University of Florida, where he’s researching the effects of exercise and sleep deprivation on cardiovascular health. His other research interests include low-carb/keto diets, intermittent fasting, and how lifestyle can be used to optimize performance, health, and longevity.He is a former Division I collegiate runner and is still an “endurance junkie” who loves to rack up miles on a run or bicycle. Brady spends his free time working on his podcast (Science & Chill) or hanging out with his wife and dog at breweries, where he often plays Scrabble. He also loves reading, but the “unread” section of his bookshelf grows faster than the “read” section.His comfort foods are a spoonful of peanut butter, chili (no beans!), ribeye steak, and dark chocolate (especially when dipped in peanut butter).Episode highlights:(46:48) How to choose good supplements: recognize your individual needs, the goal is to treat a deficiency, get nutrients from your diet, supplements are more expensive than real food(54:20) Individuality and supplements: ergogenic aids versus deficiencies, nitrates and creatine example, not all exercise is the same, not all populations are the same, beet juice example, trained and untrained individuals have different limiting factors, sport specificity, males versus female(1:08:02) Blended supplements: single supplementation is best, co-supplementation is not well researched, proprietary blends are unknown mixturesAdditional resources:Examine.comBuy Training Essentials for Ultrarunning on Amazon or Audible.Research Essentials for Ultrarunning: https://www.jasonkoop.com/research-essentials-for-ultrarunningInformation on coaching-https://trainright.com/Koop’s Social MediaTwitter/Instagram- @jasonkoop

View all show notes and timestamps on the KoopCast website.Episode overview: Maddy is a 5th year doctoral candidate in clinical psychology at the University of South Florida, where she is working with Dr. Diana Rancourt within the DEPTH lab. Her dedication to understanding disordered eating behaviors among athletes began while completing a joint BS/MS degree at Drexel University. Maddy will be transitioning to complete her clinical internship year this July at the UCSD Eating Disorders Center. Currently her research interests include: 1) examining identity as a risk factor for maladaptive exercise behaviors and 2) understanding the role peer exercise norms on the development of maladaptive exercise. Her long-term interests include furthering eating disorder research and treatment by developing identity-focused interventions for use with both athletes and individuals with maladaptive exercise.Episode highlights:(15:09) Over-identification: clinical flags, how your athletic identity manifests in your life, maladaptive behaviors to reinforce identity, athletic identity is less likely to cause issues than exercise identity(24:04) Manipulating diet to improve performance: a slippery slope, attitude towards eating behaviors is more significant than the behaviors themselves, investigating the rigidity, stress, and duration of behaviors(29:15) Advice for athletes with unsustainable exercise habits: examples of maladaptive behaviors, taking a small step back, building a healthier relationship with exercise, progressive de-loadingAdditional resources:Twitter: @maddy_palermoLab Website: https://sites.google.com/view/depthlabusf/homeAcademy for Eating Disorders: https://www.aedweb.org/expert-directoryFemale Athlete Conference: https://www.femaleathleteconference.com/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:Nicola is an athlete and professor of motor sciences at the University of Udine. His research has recently focused in the areas of steep train running and how poles can improve performance. Episode highlights:(44:42) Metabolic results of maximal testing: no energetic differences with or without poles, at maximal effort energetic cost is always going to be maximal and thus the same(54:41) Results of submaximal testing: the hypothesis that poles decrease effort, in reality all physiological parameters were the same, no clear advisory for athletes, perhaps results would be different if athletes were fatigued(1:02:30) Saving your legs: investigating if poles reduce lower limb force, utilizing similar maximal and treadmill tests as the previous study, using poles does reduce force required from the lower limbs, additional durability studyAdditional resources: Nicola’s Website: https://nicolagiovanelli.com/Pole Walking is Faster but not Cheaper During Uphill WalkingResearch Essentials for Ultrarunning-https://www.jasonkoop.com/research-essentials-for-ultrarunningBuy 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:CTS coaches Jason Koop, Andy-Jones Wilkins, Adam Ferdinandson and Ryne Anderson discuss how to avoid a pre race crisis of confidence. Episode highlights:(8:30) Viewing training holistically: highlighting the totality of training to build athlete confidence, recency bias(33:40) Readjusting race goals: setting expectations, creating process-oriented goals, timing the discussion on preparedness(51:13) Difficulty is nonlinear: athletes transitioning from 50k to 50 miles, you might feel better at mile 70 than mile 50, using training camps to improve confidence in volume jumpsAdditional resources:Sign up for 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:Carla is a chartered sport and exercise physiologist and senior lecturer in applied sports psychology at St. Mary’s University, UK She has a keen interest in endurance performance inspired by her work providing mental support at running events. She researches and teaches in sport psychology and also works as a sport psychology practitioner. Episode highlights:(23:38) Psychology and nutrition: setting if-then plans, avoiding situations that trigger negative thoughts, plan ahead, putting good intentions into action(43:25) Switching foci: recapping techniques, understanding attentional foci, realizing which foci are relevant to your situation, examples, avoiding rumination(1:04:50) Process goals for training: mental strategies, running technique, nutrition, growth occurs during reflection, valuing positive experiences, instilling confidence, quality of motivationAdditional resources:Carla’s websiteCarla’s bookHow Training for Ultras Can Empower Your Pregnancy Journey with Carla Meijen PhD and Stephanie Howe PhD | KoopCast Episode #184Research Essentials for Ultrarunning newsletterBuy Training Essentials for Ultrarunning 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:Dr. Robbie McIntyre graduated from the University of Stirling with a BSc (Hons) degree in Sport and Exercise Science before going on to do his MSc in Exercise Physiology at Loughborough University. He then completed his PhD at Bangor University, where he specialized in preparatory strategies for exercise in hot environments.Dr. Sam Oliver Reader (Assoc Prof) in Sport & Exercise Science, and Director of the Institute for Applied Human Physiology (IAHP) at Bangor University, Wales, UK. Much of his work focuses on developing strategies to improve the health and performance of those people required to operate in challenging environments, this includes athletes, but also armed and emergency services. Episode highlights:(20:12) Mean body temperature: a useful non-localized metric for investigating heat training, ice slushies as an example of localized temperature reduction, challenges of the ice slushie intervention, previous podcast discussing heat training protocols with Lindsay Golich(24:15) Comfort in hot environments: hot water immersion improved perceptual comfort and RPE, emphasizing that reducing RPE in the heat is key, athletes should feel more prepared(41:40) Hot water immersion protocol: immersing in 40° C water post-run, increasing duration from 20min, safety, 3-6 days of immersionAdditional resources:A comparison of medium-term heat acclimation by post-exercise hot water immersion or exercise in the heat: adaptations, overreaching, and thyroid hormonesPodcast with Lindsay GolichPodcast with Julien PeriardBuy Training Essentials for Ultrarunning 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:Jolan Kegelars is psychology professor and a lifelong athlete with a strong interest in the combination of Sport and Clinical psychology. This interest is situated both in research and applied practice.His topics of interest include: existential therapy, behavioral therapy, biofeedback, personality testing, performance enhancement, eating disorders in sports and talent development.Episode highlights:(40:33) Ultramarathon example: missing nutrition or crew, blinding nutrition during long runs, giving the athlete effective nutrition but poor flavors(45:43) Pressure training as a mental skills test: developing mental skills between pressure training tests, examples, previous two episodes on mental skills(55:24) How to use pressure training: identify situations that might challenge you, brainstorm potential solutions, simulate specific aspects, training can be less pressure than the race, incorporate mental skills training, implement pressure progressively, reflectionAdditional resources:Pressure makes diamonds? A narrative review on the application of pressure training in high-performance sportsJolan on TwitterBuy Training Essentials for Ultrarunning 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:Neal is a Licensed Clinical Social Worker and Mental Performance Consultant based in Longmont, Colorado. He provides individual psychotherapy and mental skills training/consultations/coaching to athletes at all levels through out the state.He has been a clinical social worker since 1998 working in various settings including residential treatment centers, schools, hospitals and private practice, providing psychotherapy for a range of different issues.After years working as a clinical social worker Neal received a second masters degree in applied sport psychology and continue to receive mentorship from a sport psychologist working towards certification as a mental performance consultant (CMPC) through the Association for Applied Sport Psychology.When Neal is not working with athletes he is dad, husband, endurance and mountain athlete and endurance coach, have qualified and run the Boston Marathon, a number of 100 mile ultra endurance runs as well as plenty of other adventures.Episode highlights:(8:06) The mental skills pyramid: images on the website and the YouTube recording, building up motivation, mindfulness, emotional regulation, self-talk and imagery, focus(36:39) Self-talk and imagery: recap of the pyramid, self-talk before imagery, find what works for you, avoiding negative self-talk, using the “you” voice, mantras, instructional self-talk(51:19) Where to employ imagery: imagine the crux of the race, examples for Leadville, imagine what you want to look like, how you want to respond to challengesAdditional resources:Neal’s websiteBuy Training Essentials for Ultrarunning on Amazon or AudibleInformation on coaching-www.trainright.comKoop’s Social MediaTwitter/Instagram- @jasonkoop