KoopCast

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.

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