KoopCast

Michael Rosenblat comes back on the podcast to discuss his new paper exploring what types of interval workouts are most effective for Ultrarunners. Which Training Intensity Distribution Intervention will Produce the Greatest Improvements in Maximal Oxygen Update and Time-Trial Performance in Endurance Athletes? A Systematic Review and Network Meta-analysis of Individual Participant Data. Michael's website-https://www.evidencebasedcoaching.ca/Koop's article on interval training-https://trainright.com/decoding-ultramarathon-interval-workouts/Sign up for CTS Coaching-https://trainright.com/coaching/ultrarunning/Subscribe to Research Essentials for Ultrarunning-https://www.jasonkoop.com/research-essentials-for-ultrarunningInformation on coaching-https://www.trainright.comKoop's Social MediaTwitter/Instagram- @jasonkoopBuy Training Essentials for Ultrarunning:Amazon-https://www.amazon.com/dp/B09MYVR8P6Audible-https://www.amazon.com/dp/B09MYVR8P6#ultrarunning #trailrunning #running #sports #sportsperformance

Aitor Virbay is a Researcher in Exercise Physiologist and Metabolism and the Head of the nutrition and physiology department for the WT INEOS Grenadiers cycling team. He is also a scientific advisor to elite athletes and various companies as well as the Founder and Director of Glut4Science, a platform for scientific outreach.Glut4Science: https://glut4science.comAitor's X Account: https://x.com/mvaitorSUBSCRIBE to Research Essentials for UltrarunningAdditional resources:Buy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop's Social MediaTwitter/Instagram- @jasonkoop

Curious about the secrets behind elite athlete contract negotiations? Get ready to master the art of securing powerful deals as we sit down with Kelly Newland, an expert who has transitioned from catering to top athletes to advising them on contract strategies. Inspired by her popular Instagram series, Kelly shares invaluable tips and tactics for athletes preparing to reCoach Jason Koop sits down with Kelly Newlon to discuss the state of elite ultramarathon contracts and best practices for athletes when negotiating.Kelly's IG and pro tipshttps://www.instagram.com/radboulder/Ultrarunning Magazine-What do Professional Trail and Ultrarunners Earn?https://ultrarunning.com/featured/what-do-professional-trail-and-ultrarunners-earn/SUBSCRIBE to Research Essentials for UltrarunningAdditional resources:Buy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop's Social MediaTwitter/Instagram- @jasonkoop

What drives an ultra marathoner to push through the final miles, or decide to DNF (Did Not Finish)? This episode tackles this profound question head-on, drawing from recent high-profile races like UTMB, Run Rabbit Run, and Leadville Trail 100. We explore the mental frameworks and pre-race preparations that can make or break an athlete's performance. By sharing personal stories and expert insights, we aim to provide guidance that helps athletes make confident decisions during and after a race, all while acknowledging the vital role coaches play in offering emotional support.Coaches face a delicate balance of celebrating successes and owning failures, especially in the high-stakes world of elite races like Western States and UTMB. Through candid discussions and reflections on personal experiences, we highlight the importance of empathy, self-reflection, and continuous improvement in coaching. We delve into public perceptions of coaching effectiveness, the individualized support athletes need post-race, and the role of feedback in fostering a growth mindset.Decision-making in ultra marathons is fraught with complexities, often involving more than just physical readiness. Using data from events like the Western States 100, we explore common issues such as nausea and mental fatigue, and how these can be mitigated through training and mental resilience. With insight from coaches AJW and Neal, we discuss lessons learned from DNFs, the integration of sports psychology into training, and the emotional journey of ultra runners. This episode offers a comprehensive look at the intricate dance of mind and body in the quest to cross the finish line.SUBSCRIBE to Research Essentials for UltrarunningAdditional resources:Buy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop's Social MediaTwitter/Instagram- @jasonkoop

Coach Jason Koop discusses the merits of double threshold workouts with Rune Talsnes. Comparison of acute physiological responses between one long and two short sessions of moderate-intensity training in endurance athletes.SUBSCRIBE to Research Essentials for UltrarunningAdditional resources:Buy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop's Social MediaTwitter/Instagram- @jasonkoop

Coach Jason Koop sits down with Stephanie Howe PhD, Nicole Rasmussen and Sarah Scozzaro to discuss the development and launch of our High Performance Coaching service for elite ultra runners. Info on the High Performance Coaching ProgramSubscribe to Research Essentials for UltrarunningAdditional resources:SUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop's Social MediaTwitter/Instagram- @jasonkoop

Ever wondered how elite trail and ultra runners manage to stay competitive throughout a jam-packed racing calendar? Join us as CTS coaches Neal Pallas and Adam Ferdinandson unlock the secrets to mastering the race recovery cycle. From developing tailored recovery plans to navigating the intricacies of transitioning between different race categories, this episode is loaded with actionable strategies to keep you performing at your peak while steering clear of injury and burnout.What happens when you need to balance high-intensity training with essential recovery? Addison lays out a comprehensive framework for categorizing race sequences, helping athletes pinpoint the critical phases of their training regimen. Whether transitioning from B races to A races or tackling back-to-back A races like Western States and UTMB, you'll gain clarity on how to optimize your training peaks and recovery intervals. And let's not forget the psychological aspects—physical healing isn't complete without addressing your mental well-being. Discover how maintaining supportive relationships and engaging in enjoyable activities can help you stay mentally sharp and avoid burnout.Finally, we dive into the practicalities of tapering and reintroducing intense workouts post-recovery. Neil and Adam share their expertise on individualized tapering strategies, emphasizing the importance of choosing races that align with your personal interests and values. Plus, get insider tips on monitoring your progress and knowing when to push the intensity. From determining appropriate recovery times to the benefits of community engagement at races, this episode offers a holistic approach to sustaining peak performance throughout the racing season. Don't miss our invitation to join us at the Javelina 100 and explore how being part of the CTS family can elevate your running game.Additional resources:SUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop's Social MediaTwitter/Instagram- @jasonkoop

Coaches Stephanie Howe, PhD and Ryne Anderson discuss what athletes should and should not be doing in the several days leading up to UTMB.Timeshifter appAdditional resources:SUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop's Social MediaTwitter/Instagram- @jasonkoop

Luca Filipas is a coach, researcher and exercise physiologist based out of Milan Italy. He is the coach of TotalEnergies Pro Cycling Team, Owner and Coach of Endurance Academy and Researcher at the University of Milan. Paper discussed-Beyond the classical periodization: the new frontier of micro-periodization for endurance disciplinesPrevious podcast with LucaThe use case for HRV in ultrarunning with Marco AltiniAdditional resources:SUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop's Social MediaTwitter/Instagram- @jasonkoop

Uncover the secrets to excelling in extreme heat with Julian Perriard, a leading expert in environmental physiology. As the Western States Endurance Run approaches, Julian provides cutting-edge strategies for heat mitigation, including ice baths, slurries, and menthol gels. With rising global temperatures impacting athletic performance, we delve into crucial safety measures for endurance athletes. Learn how to maximize your performance while staying safe, regardless of the weather conditions.Julian also shares his expertise on heat acclimation strategies tailored for athletes. From exercising in environmental chambers to passive methods like hot baths, we explore how to incorporate heat acclimation into your training without compromising performance. Discover the physiological benefits of thJulien Périard is a Research Professor and Deputy Director of the University of Canberra Research Institute for Sport and Exercise (UCRISE), where he also leads the Environmental Physiology Research Laboratory. His integrative research examines the physiological mechanisms that mediate health and performance during exercise in adverse environments (heat and altitude) and the adaptations that stem from chronic exposure. He has worked with both amateur and professional athletes from various disciplines, along with National (Australian Institute of Sport) and International Federations (FIFA, World Athletics and World Triathlon). His work also examines how regular exercise can build resilience against rising global temperatures. He has authored over 125 research papers and book chapters, including a textbook on Heat Stress in Sport and Exercise and an invited review in Physiol Rev (which we will be discussing today!). EXERCISE UNDER HEAT STRESS:THERMOREGULATION, HYDRATION,PERFORMANCE IMPLICATIONS, AND MITIGATION STRATEGIESHeat Acclimatization Strategies Podcast- Koopcast 97Additional resources:SUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop's Social MediaTwitter/Instagram- @jasonkoop

Coach AJW discuss all things Western States 100 including how to manage before and during race. This podcast is a must have for any athlete and crew preparing for the Western States 100. Crack a Brew with AJWHeat Acclimation Strategies with Julién PeriardAdditional resources:SUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop's Social MediaTwitter/Instagram- @jasonkoop

Doug Brown is the founder and CEO of Untapped. In this discussion we review how nutrition labels are created and what the quality control process looks like for a nutrition product that is derived from natural components. Additional resources:SUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop's Social MediaTwitter/Instagram- @jasonkoop

Our Research for Essentials for Ultrarunning team discuss the recent Spring Energy debacle. Access the Spring reportsStephanie Howe-https://trainright.com/coaches/stephanie-howe/Nick Tiller-https://skepticalinquirer.orgJim Rutberg-https://trainright.com/coaches/jim-rutberg/Join Coach Jason Koop, Stephanie Howe, Nick Tiller, and Jim Rutberg on this episode of the KoopCast as they discuss lab results that reveal significant nutritional discrepancies in Spring Energy products, the implications for consumers and retailers, and the company's widely criticized response. Covering detailed product assessments and broader ethical discussions in sports nutrition, this episode offers valuable insights into product development, crisis communication, and the importance of transparency and accurate nutrition labeling.Introduction to the Controversy The Nutrition Lab Analysis Initial Findings and Reactions Spring Energy's Statement Reactions from the Running Community Broader Implications and Discussion The Path ForwardAdditional resources:SUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop's Social MediaTwitter/Instagram- @jasonkoop

Coaches Anne Tisdell and Ryne Anderson discuss how to take the right advice from your friends and training partners through the lens of how we take our own training and racing and translate it to athletes. Additional resources:SUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop's Social MediaTwitter/Instagram- @jasonkoop

Jason Koop and Adam Pulford discuss training quality and how we can define and improve it.Study on training quality-https://journals.humankinetics.com/view/journals/ijspp/18/5/article-p557.xmlAdditional resources:SUBSCRIBE 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:Gabe Baida is a 15 year anti-doping professional. He was previously at USADA, where he served as the director of UFC and Premiere Sport. He is now the Executive Director of InnoVero.Episode highlights:(25:52) No fault period: a period with no consequence, athletes need to have the opportunity to learn the rules, six months of no fault for education(37:25) Solving anti-doping in ultrarunning: putting aside businesses and funding, it's not rocket science, ultrarunning is missing a unifying entity but mapping an anti-doping plan is not hard(1:07:27) When to get USADA involved: UFC and cycling examples, the sooner the better, stay ahead of the ball, crossover athletes and organizations help to spur action in ultra-trailAdditional resources:SUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop's Social MediaTwitter/Instagram- @jasonkoop

Corrine Malcolm is a coach, podcaster, on-air personality, and the head of the Pro Trail Runners Association anti-doping working group. https://corrinemalcolm.com/PTRA-https://trailrunners.run/SUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-www.trainright.comKoop's Social MediaTwitter/Instagram- @jasonkoop

Tammy Hanson currently serves as the Elite Education Director at the U.S. Anti-Doping Agency (USADA). In this position, she oversees the day-to-day operations of USADA's education and engagement initiatives, drives strategic planning, and develops effective, data-driven programs that focus on clean sport education. Tammy is recognized for her commitment to supporting global anti-doping partners and ongoing international research.Since joining USADA in 2015, Tammy has overseen a nearly twelvefold increase in education reach, highlighted by a significant rise in coach education, and has contributed to the enhancement of audience-specific content and programs.Originally from Wisconsin, Tammy earned a Bachelor of Science in Criminal Justice from the University of Wisconsin–Eau Claire in 2006 and a Master of Science in OrganizationalLeadership from Colorado State University in 2019. Tammy is passionate about empowering athletes with the tools necessary to compete with integrity.Resources- GlobalDROUSADA Athlete resources2024 WADA prohibited listUSADA Supplement ConnectKoopCast with USADAs Matthew FedorkPodcast on NSAIDS in UltrarunningSUBSCRIBE 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: 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

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.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

​​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.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 RunnersVitamin 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

Floris Wardennar is an assistant professor at the College of Health Solutions since September 2017 with expertise in Performance Nutrition.EducationPhD 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) 2001How Sports Health Professionals Perceive and Prescribe Nutritional Supplements to Olympic and Non-Olympic AthletesAIS supplement frameworkSUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or AudibleInformation on coaching-www.trainright.comKoop's Social MediaTwitter/Instagram- @jasonkoop

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.SUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or AudibleInformation on coaching-www.trainright.comKoop's Social MediaTwitter/Instagram- @jasonkoop

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.comSUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or AudibleInformation on coaching-www.trainright.comKoop's Social MediaTwitter/Instagram- @jasonkoop

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 othersNic's profiles-TU Research ProfileGoogle Scholar ProfileResearchGateTwitterEarlier podcast on Durability with Ed MaunderSUBSCRIBE to Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or AudibleInformation on coaching-www.trainright.comKoop's Social MediaTwitter/Instagram- @jasonkoop

Embark on a journey through the complexities of strength training with Coach Jason Koop and our panel of experts, Sarah Soazzaro and Nicole Rasmussen. As we navigate the evolving landscape of endurance athletics, we dissect the essence of an effective strength regimen that's not just for show but for the long, rugged trails ahead. This episode is a goldmine for any trail or ultrarunner aiming to bolster their performance and outpace injuries. We'll guide you through crafting a year-long strength program that synergizes with your running goals, ensuring you're as formidable in the weight room as you are on the trails.Sarah on Instagram-https://www.instagram.com/sarah.scozzaro/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

Stephanie Howe, Ph.D. is a CTS Pro Coach and nutritionist. She has a Ph.D. in Nutrition & Exercise Science from Oregon State University and a Sports Nutrition Diploma from the International Olympic Committee. She is also the 2014 Western States Endurance run champion. Dynamic Energy Balance Figure Example of factors that impact EI and EE (Full article)My Fitness Pal most user friendly to track intakeUSDA Food Data Central. Most accurate database for food compositionHarris-Benedict equationSUBSCRIBE 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

If you are not planning out your season by now, you should be! CTS coaches Cliff Pittman and AJW discuss how to set up your season with the right anchor points, schedule a B race, and keep the focus on the most important things.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

Neal Palles is a Licensed Clinical Social Worker, Mental Performance Coach, and CTS Ultrarunning coach based in Longmont, Colorado.Have you ever felt the weight of failure pressing down on you after a season of unmet athletic goals? Join Coach Jason Koop and CTS coach Neal Palles as we dissect the emotional journey of resilience in the face of athletic disappointment. In our heart-to-heart, Neil shares his eloquent insights from his latest article, guiding us through the storm of DNFs and injuries and charting a course toward using these setbacks as the building blocks for future triumphs.Neal's article ‘The Freedom to Fail'-https://coloradopsychotherapyandsport.com/blog/2023/12/6/the-freedom-to-failSUBSCRIBE 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

CTS Coaches John Fitzgerald and Stephanie Howe discuss how to navigate winter training for Ultramarathon.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

Nidia Rodriguez-Sanchez, Ph.D., has spent her career in the field of sports nutrition and physiology. She earned her BSc in Dietetics / Clinical Nutrition and later pursued postgraduate studies in Anthropometry and Nutrition applied to Sports, which gave her a better understanding of the unique nutritional needs of athletes and physically active individuals.Dr Rodriguez-Sanchez has worked as a sports dietitian for a Mexican professional football team and as a nutrition advisor for the Gatorade Sports Science Institute Mexico. She also holds an IOC Diploma in Sports Nutrition, and she is an ISAK Level 3 Instructor.Dr Rodriguez-Sanchez holds a PhD in Hydration Physiology and has completed post-doctoral research in the field.She is a Physiology and Nutrition Lecturer at the University of Stirling, where she also serves as the MSc Sport Nutrition Programme Director.In addition, Nidia is a Fellow of the Higher Education Academy (FHEA), a Graduate member of the Sport and Exercise Nutrition Register (SENr), and a member of the Physiological Society (PhySoc).Fluid and electrolyte balance considerations for female athletes-https://pubmed.ncbi.nlm.nih.gov/34121620/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

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. 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

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.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 is a registered dietician, PhD, and research associate at Sports Performance Research Institute New Zealand.Ever been curious about the science behind fueling your athletic performance? Look no further, as we are joined by Jeff Rothschild, a registered dietitian and researcher, who is here to break down the complex concept of carbohydrate periodization for trail and ultra runners. We dissect the misunderstood principle of "fueling for the work required" and dive into how an athlete can manipulate their carbohydrate intake during periods of high intensity or high training loads. Jeff's innovative research on this topic unveils an index for quantifying carbohydrate periodization - a game-changer for athletes aiming to enhance their performance through optimized nutrition.The quantification of daily carbohydrate periodization among endurance athletes during 12 weeks of self-selected training: presentation of a novel Carbohydrate Periodization IndexJeff's app-https://rothschild.shinyapps.io/carb-index-app/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

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. 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

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. 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

Diego Jaén-Carrillo, Ph.D., is a post-doctoral researcher at Universität Innsbruck.Ever wondered how weighted vests can level up your trail running? Get set to explore the intriguing world of biomechanics as it collides with ultrarunning. Join me, your humble host, Coach Jason Koop, as I engage in a riveting discussion with Diego Jaén-Carrillo from the University of Innsbruck. Fresh from unveiling his research on the impact of weight vests on runners, we're getting the insights straight from the source.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

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.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

Brace yourselves as we embark on an exhilarating journey to the frontiers of human endurance with our esteemed guest, Dr. Nicholas Berger. Dr. Berger's insights provide us with a cutting-edge understanding of the unique factors that drive ultra-endurance athletes to push beyond their limits. His co-authored paper serves as our roadmap, guiding us through the intricate facets of ultramarathon performance.Have you ever wondered why some people have an insatiable desire to conquer the impossible? Well, we tackle this head-on, exploring evolutionary traits that make us uniquely suited for ultra-endurance running. We also discuss the W.E.I.R.D (Western, Educated, Industrialized, Rich Democracies) phenomenon, providing a thought-provoking perspective on who is most likely to engage in this extreme sport. From the importance of strategic pacing and nutrition to psychological and thermoregulatory management, we bring you practical implications that are vital for athletes and coaches alike.But our tour de force doesn't end there. We delve into the often-overlooked individual factors contributing to GI distress during ultra-endurance events, sharing proven strategies to alleviate these discomforts. Highlighting the significance of adjustable nutrition plans, we discuss the role of physiological resilience in such grueling events. With a nod to the impact of technological advancements like carbon fiber shoes and the inherent challenges of studying ultra-endurance running performance, we leave no stone unturned. Strap in for a thrilling, knowledge-packed adventure into the world of ultra-endurance running. So, are you ready to explore the limits of human endurance?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

What if we told you that the key to athletic success lies not only in measuring FTP or pace but in understanding and embracing the unique complexities of each athlete? Well, that's precisely the insightful dialogue we dive into with our experienced coaches, Adam Ferdinandson and Addison Smith, on this episode of KoopCast. We pull back the curtain and give you an insider's view of what we've learned about coaching in the past year, including the often-overlooked importance of night running in ultramarathons.Our candid discussion navigates the importance of individualized coaching, a concept we learned the hard way that can often be missed due to a lack of experience. We take you through the intricacies of high-intensity VO2 max work for athletes from different backgrounds and the critical role of course-correcting workouts. It's all about allowing athletes to experiment and reflect on the data. We also examine the delicate balance between supporting athletes' training objectives while grounding them in realistic expectations.In this conversation, we emphasize the need to establish trust with athletes as a foundation for creating a training plan that helps them achieve their goals. We don't shy away from discussing the evolution in the sports coaching industry and how investing more in the profession elevates the quality of services provided to athletes. Tune in to this insightful episode of KoopCast as we share practical insights and valuable lessons from the frontlines of endurance coaching.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.

Prepare yourselves for an insightful journey into the science of endurance training with our esteemed guest, Michael Rosenblat, an authority in kinesiology, physiotherapy, and exercise science. We unwrap the complexities of his extensive research on interval training, a hot topic amongst athletes, coaches, and sports enthusiasts. Michael's formidable intellect and unique insights into the science behind interval structure can help anyone seeking to optimize their interval training for peak endurance performance.Our dynamic conversation takes an exciting turn as we explore the fascinating correlation between interval training and physiological adaptations and why the type of interval training could be more significant than race distance. From Michael's trenchant observations, we learn how athletes can stress their bodies to achieve the desired results. As we delve deeper into optimal durations for interval training, we open a fresh perspective on the often misunderstood notion that intensity isn't as vital for performance improvement.We shift gears by dissecting the impact of training intensity on athletes' performance and the surprisingly potent benefits of high-intensity interval training. Michael masterfully guides us through the concept of progressive overload in a training program while exploring the fine details of effective interval training. So, plug in your earbuds and prepare for a fascinating exploration into the world of endurance training science with Michael Rosenblat. Through this captivating episode, you'll learn how to optimize your interval training and take your performance to new heights.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

Dr. Fedoruk is the Chief Science Officer for USADA. In this episode, we discuss the landscape of anti-doping solutions and what USADA does to combat doping within the sports they have jurisdiction over.https://www.globaldro.com/HomeUSADA Athlete Resources-https://www.usada.org/resources/USADA Reasoned Decision-https://www.usada.org/athletes/results/u-s-postal-service-pro-cycling-team-investigation/SUBSCRIBE to Research Essentials for Ultrarunning-https://www.jasonkoop.com/research-essentials-for-ultrarunningInformation on coaching-https://www.trainright.comKoop's Social MediaTwitter/Instagram- @jasonkoopBuy Training Essentials for Ultrarunning on Amazon and Audible. 

Guillaume Millet and Vincent Viet manage the Salomon High-performance program for their elite athletes.SUBSCRIBE to Research Essentials for UltrarunningInformation on coachingKoop's Social MediaTwitter/Instagram- @jasonkoopBuy Training Essentials for Ultrarunning on Amazon or Audible.

Originally released on October 14, 2021.Potential Long-Term Health Problems Associated with Ultra-Endurance Running: A Narrative Review-https://www.researchgate.net/publication/354387155_Potential_Long-Term_Health_Problems_Associated_with_Ultra-Endurance_Running_A_Narrative_ReviewNick's Interview on Triathlete magazine-https://www.triathlete.com/culture/the-fight-against-pseudoscience-and-bad-training-advice-in-endurance-sports/Nick's Book: The Skeptic's Guide to Sports Science-https://www.amazon.com/Skeptics-Guide-Sports-Science-Confronting/dp/1138333123SUBSCRIBE to Research Essentials for Ultrarunning-https://www.jasonkoop.com/research-essentials-for-ultrarunningInformation on coaching-https://www.trainright.comKoop's Social MediaTwitter/Instagram- @jasonkoopBuy Training Essentials for Ultrarunning on Amazon and Audible.

Brendan is an Associate Professor of Sport and Exercise Physiology and Head of School for the School of Health and Human Performance at DCU. His current research investigates skeletal muscle function and adaptation across the life course, with special interest in the synergy between nutrition and exercise interventions ranging from athletes to older adults. His research group performs human trials involving both acute and chronic interventions for outcomes around performance (physical and cognitive), recovery, and adaptation. It has employed various experimental designs and has been complimented by molecular analysis tools, including transcriptomics, proteomics, and metabolomics. Nutrients recently and presently under investigation include caffeine, creatine, omega-3 fatty acids, resveratrol, leucine, protein hydrolysates, beetroot juice, and exogenous ketones.Brendan received his BSc in Sport and Exercise Science from the University of Limerick in 2003, MSc in Sport and Exercise Nutrition from Loughborough University in 2004, and Ph.D. from Dublin City University in 2008 before completing two years of post-doctoral training with Prof. Juleen Zierath's Integrative Physiology group at the Karolinska Institute, Sweden. His doctoral studies focussed on skeletal muscle adaptation to exercise, and in particular, the continuity between acute molecular responses to individual bouts of exercise and adaptations induced by exercise training, whereas his post-doctoral training utilized animal models and in vitro cell systems to investigate the transcriptional regulation of skeletal muscle development and mechanisms of insulin resistance. He joined the faculty in the School of Public Health, Physiotherapy, and Sport Science at University College Dublin in 2011, where he spent five years before moving to DCU. He is also a Visiting Research Scientist at the Florida Institute for Human and Machine Cognition, Pensacola, FL, USA, and a Principal Investigator at the National Institute for Cellular Biotechnology at DCU.Outside of academia, through his sporting career as an inter-county Gaelic footballer with Sligo from 2003 to 2017, Brendan has had a lifelong association with sport, training, and performance at all levels of competition, from grassroots to elite level, and also practices in the field as a performance nutritionist with emphasis on field-based team sports, and endurance athletes.Papers discussed- Exogenous Ketone Supplements in Athletic Contexts: Past Present and FutureKetone monoester ingestion increases postexercise serum erythropoietin concentrations in healthy menExogenous ketosis increases circulating dopamine concentration and maintains mental alertness in ultra-endurance exerciseThe Effect of Novel Exogenous Ketone Supplements on Blood Beta-Hydroxybutyrate and GlucoseAcute Ingestion of a Ketone Monoester without Co-Ingestion of Carbohydrate Improves Running Economy in Male Endurance RunnersKetone IQ claimsHVMN Ketone IQ vs original product claimsDelta G claims (scroll to bottom)

Professor Bishop is a world leader in muscle exercise physiology, with over 250 scientific publications. He leads the Skeletal Muscle and Training research group at Victoria University in Australia. The focus of his research group is to examine how diet, exercise, and genes interact to regulate skeletal muscle adaptations. Throughout his career, Professor bishop has held many different and important leadership positions within the exercise science community in Australia.  He was the youngest-ever president of Exercise & Sport Science Australia (ESSA). He has been named one of the top 25 influencers of exercise & sports sciences in Australia. He has twice been on the Excellence in Research Australia (ERA) panel. He was made a fellow of three different organizations, Exercise and Sports Science Australia (ESSA), the American College of Sports Medicine (ACSM), and the European College of Sports Science (ECSS). Professor Bishop is now a director of the Victorian Institute of Sport (VIS) and an assistant editor of Medicine and Science in Sports and Exercise.David's TwitterPodcast with Renee Eastman on Physiological TestingMighty Mitochondria with Iñigo San MillánEffects of Dietary Supplements on Adaptations to Endurance TrainingPrinciples of Exercise Prescription, and How They Influence Exercise-Induced Changes of Transcription Factors and Other Regulators of Mitochondrial BiogenesisGet my deep dive newsletter Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-https://www.trainright.comKoop's Social MediaTwitter/Instagram- @jasonkoop

Alannah McKay completed a Bachelor of Science (Exercise, Health, and Sports Science) at the University of Western Australia in 2014. Subsequently, Alannah completed a post-graduate position within the Physiology department at the Australian Institute of Sport, where she was involved in preparing many Australian athletes before the 2016 Rio Olympic and Paralympic games. Since Alannah has submitted her Ph.D. titled “The Effect of Dietary Manipulation on Iron Metabolism and the Immune System in Elite Athletes,” which was undertaken in partnership with the Australian Institute of Sport, Western Australian Institute of Sport, and the University of Western Australia. Alannah joined Australian Catholic University as a Postdoctoral Research Fellow in 2020. Her research will continue to explore the impact of diet and exercise on a range of health outcomes in athletes, with a specific interest in iron metabolism.Papers discussed- CONTEMPORARY APPROACHES TO THE IDENTIFICATION AND TREATMENT OF IRON DEFICIENCY IN ATHLETESAcute carbohydrate ingestion does not influence the post-exercise iron-regulatory response in elite keto-adapted race walkersChronic Adherence to a Ketogenic Diet Modifies Iron Metabolism in Elite AthletesSix Days of Low Carbohydrate, Not Energy Availability, Alters the Iron and Immune Response to Exercise in Elite AthletesAcute carbohydrate ingestion does not influence the post-exercise iron-regulatory response in elite keto-adapted race walkersSign up for Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-https://www.trainright.comKoop's Social MediaTwitter/Instagram- @jasonkoop

Dr. Olivier Girard is an Associate Professor in Human Performance and Research Director of the Sports Science, Exercise, and Health Department at the University of Western Australia.He spent 20 years in the field of exercise physiology and biomechanics developing and facilitating performance outcome-based solutions for elite athletes (mainly team/racket sports), coaches, and their support teams. In Perth, Dr. Girard leads an environmental physiology special interest group.Olivier completed his Doctoral Degree (2006) in Human Movement Sciences at the University of Montpellier in France. For eight years, he worked as Research Scientist at Aspetar Orthopaedic and Sports Medicine Hospital, a FIFA and IOC-accredited medical center. He was employed at Lausanne University, Switzerland, and Murdoch University in Perth, Australia.Olivier has published over 200 articles in peer-reviewed journals and 25 book chapters and has presented his work at more than 180 national/international conferences. https://www.oliviergirard.com/Subscribe 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

Amy-Lee Bowler is a Ph.D. candidate at the University of Bond in Australia. Her research seeks to understand the current practice pathways and subsequent dietary management used by sports dietitians when assessing and managing energy availability in athletes. The Use of Continuous Glucose Monitors in Sport: Possible Applications and Considerations-https://journals.humankinetics.com/view/journals/ijsnem/33/2/article-p121.xmlLow Energy Availability in Female Athletes: from the Lab to the Field-https://pubmed.ncbi.nlm.nih.gov/33832385/Sports Dietitians Practices for Assessing and Managing Athletes at Risk for Low Energy Availability-https://www.jsams.org/article/S1440-2440(22)00036-6/fulltextSign up for Research Essentials for Ultrarunning-https://www.jasonkoop.com/research-essentials-for-ultrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-https://www.trainright.comKoop's Social MediaTwitter/Instagram- @jasonkoop

In this episode, Dominic Guinto, CTS Athlete Services Director, discusses how to build a valuable coach-athlete relationship.Get Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-https://www.trainright.comKoop's Social MediaTwitter/Instagram- @jasonkoop

Harlan Austin, Ph.D., is a licensed psychologist with national certifications in sport psychology and addiction psychology.  With 20 years of experience working in the sport and clinical psychology field, Harlan has worked with individuals focused on high performance, return-to-performance, and leadership development. Harlan has served in many roles, including performance consultant, clinician, program developer, and clinical director. He has lectured and presented at national conventions on the topics of sport and performance psychology, clinical sport psychology, athlete psychological assessment, athlete rehabilitation, and athlete return to sport. Throughout his career, Harlan has had the opportunity to work with professional athletes (NBA, MLB, NFL, Boxing, LAX, Ski, and Snowboard), healthcare professionals, US Special Forces groups, and high-level executives.#ultrarunning #trailrunning #running #sports #sportsperformance #addictionResources covered- CAGE Substance Abuse Screening Toolhttps://www.recoveryanswers.org/https://www.samhsa.gov/ https://www.addicttoathlete.com/ ------------------------------------------------------Get Research Essentials for UltrarunningBuy Training Essentials for Ultrarunning on Amazon or Audible.Information on coaching-https://www.trainright.comKoop's Social MediaTwitter/Instagram- @jasonkoop