218 episodes

Coach Jason Koop covers training, nutrition and recent happenings in the ultramarathon world.

KoopCast Jason Koop

    • Sports
    • 4.6 • 430 Ratings

Coach Jason Koop covers training, nutrition and recent happenings in the ultramarathon world.

    Supplement Selection for Ultrarunning with Floris Wardenaar, PhD #217

    Supplement Selection for Ultrarunning with Floris Wardenaar, PhD #217

    View all show notes and timestamps on the KoopCast website.

    Episode overview:

    Floris Wardenaar is an assistant professor at the College of Health Solutions since September 2017 with expertise in Performance Nutrition.

    Floris's education:
    PhD 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) 2001Episode highlights:

    (35:15) Sodium bicarbonate example: best for sprinting 30-90 seconds, lack of relevance to ultramarathon running, know what problem you are trying to solve

    (51:18) Single substances: caffeine example, controlling dosage, timing, and substance, coffee example

    (1:01:00) Personalized nutrition: potentially the future, testing for deficiencies, magnesium supplement example

    Additional resources:

    How Sports Health Professionals Perceive and Prescribe Nutritional Supplements to Olympic and Non-Olympic Athletes
    AIS supplement framework
    Blood Biomarkers with Charlie Pedlar, PhD | KoopCast Episode #186
    SUBSCRIBE to Research Essentials for Ultrarunning
    Buy Training Essentials for Ultrarunning on Amazon or Audible
    Information on coaching-
    www.trainright.com
    Koop’s Social Media
    Twitter/Instagram- @jasonkoop

    • 1 hr 11 min
    Differences Between Elite Road and Trail Runners with Frederic Sabater Pastor, PhD (2023) #216

    Differences Between Elite Road and Trail Runners with Frederic Sabater Pastor, PhD (2023) #216

    View all show notes and timestamps on the KoopCast website.

    Episode overview:

    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.

    Episode highlights:

    (32:02) Training differences: road runners 20 hrs/week, trail runners 10 hrs/week, road runners cross train and strength train more, overall road volume is double despite race duration being up to 10x less

    (37:11) Why are trail runners stronger: do runners self-select, is trail running innately better strength training, strength training is a broad term

    (51:38) Specificity of running economy: train for specificity, changing protocols from road training, strides over technical terrain, differences in strength training

    Additional resources:

    Fred’s paper
    Trail Runner Magazine’s coverage of this paper
    Fred’s CTS Coach Bio
    Fred’s Researchgate profile
    SUBSCRIBE to Research Essentials for Ultrarunning
    Buy Training Essentials for Ultrarunning on Amazon or Audible
    Information on coaching-
    www.trainright.com
    Koop’s Social Media
    Twitter/Instagram- @jasonkoop

    • 1 hr
    The Brain’s Role in Ultrarunning Performance with Scott Frey, PhD #215

    The Brain’s Role in Ultrarunning Performance with Scott Frey, PhD #215

    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.com

    Episode highlights:

    (29:00) Data and compromising effort levels: example of readiness scores harming mental preparation pre-race

    (39:04) Feedback manipulation: training interventions, example of pacing for a closer finish line, interjecting uncertainty in cycling workouts, cycling racing example

    (1:06:25) Strength of mental training interventions: interval analogy, medical analogy, randomized double blinded studies, placebo meta-analysis example, half of treatment is mental

    Additional resources:

    Scott's website
    https://www.cerebralperformance.com/

    SUBSCRIBE to Research Essentials for Ultrarunning
    Buy Training Essentials for Ultrarunning on Amazon or Audible
    Information on coaching-
    www.trainright.com
    Koop’s Social Media
    Twitter/Instagram- @jasonkoop

    • 1 hr 26 min
    Developing Durability for Ultrarunners with Nicolas Berger, PhD #214

    Developing Durability for Ultrarunners with Nicolas Berger, PhD #214

    View all show notes and timestamps on the KoopCast website.

    Episode overview:

    Dr. Nicolas Berger is a Senior Lecturer in Sport & Exercise at Teeside University’s Centre for Rehabilitation. In this episode, we discuss 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 design
    2- How physiological testing is limiting
    3- The concept of durability
    4- What affects durability and how to improve it
    5- How progression runs useful in some contexts and not in others

    Episode highlights:

    (17:26) Muscular fatigue: Gui Millet’s 2011 presentation, ultramarathon runners are more muscular than marathon runners, additional muscle mass may combat fatigue, strength demands of uphill and downhill running, sacrificing running economy for strength and durability

    (24:00) Strength gains from training: trail runners get strength gains naturally, there is a higher bar for strength training trail runners, strength for running economy in road runners

    (44:59) DIY-ing your own durability test: consistency of testing, track what you eat and how you feel, measure what you can, keep conditions similar, deciding what training to work on

    Additional resources:

    Nic’s profiles-
    TU Research Profile
    Google Scholar Profile
    ResearchGate
    Twitter
    Earlier podcast on Durability with Ed Maunder
    Fatigue and Ultra-Endurance Performance by Guillaume Millet

    SUBSCRIBE to Research Essentials for Ultrarunning
    Buy Training Essentials for Ultrarunning on Amazon or Audible
    Information on coaching-
    www.trainright.com
    Koop’s Social Media
    Twitter/Instagram- @jasonkoop

    • 1 hr 7 min
    Strength Training Masterclass with CTS Coaches Sarah Scozzaro and Nicole Rasmussen #213

    Strength Training Masterclass with CTS Coaches Sarah Scozzaro and Nicole Rasmussen #213

    View all show notes and timestamps on the KoopCast website.

    Episode overview:

    CTS Coaches Sarah Scozzaro and Nicole Rasmussen go over how to set up a strength program for ultrarunners. We discuss strength training for injury resiliency, performance goals, and health, and discuss tools that you can use to set up your season.

    Episode highlights:

    (32:01) Programming for performance goals: experience in the gym, addressing weaknesses in strength and power, utilizing gym time while running volume is low, heavier lifts early in the season

    (41:59) Scheduling your week: strength training is not rest, hard days hard, easy days easy, stacking strength workouts with high-intensity runs, the most important focus comes first, protect what matters the most.

    (1:21:14) General exercises for running: consider the demands of trail and ultra, strengthening relevant muscles, the challenge of addressing this on a podcast, resources in the show notes

    Additional resources:

    Sarah on Instagram
    Successful Physical Therapy for Ultrarunners with Nat Collins DPT CSCS | Koopcast Episode 101
    The American Academy of Orthopaedic Manual Physical Therapists

    SUBSCRIBE to Research Essentials for Ultrarunning
    Buy Training Essentials for Ultrarunning on Amazon or Audible
    Information on coaching-
    www.trainright.com
    Koop’s Social Media
    Twitter/Instagram- @jasonkoop

    • 1 hr 41 min
    Weight Loss for Ultrarunners with Stephanie Howe, PhD #212

    Weight Loss for Ultrarunners with Stephanie Howe, PhD #212

    View all show notes and timestamps on the KoopCast website.

    Episode overview:

    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.

    Episode highlights:

    (25:43) Weight loss for performance: nutrition for performance and nutrition for weight loss are at odds, keep training volume low, start making changes well before your goal race, hormonal effects of undereating and sex differences

    (37:23) Macronutrient breakdown: dependant on goals, maintaining lean muscle mass, increasing protein relative to carbohydrates, using MyFitnessPal

    (55:34) Eating as a social activity: diets that limit certain food groups are generally unsustainable, some diets work in the short term due to practical caloric restriction, weight rebound after diets, food should be fun, sustainability of diet is the most important

    Additional resources:

    Dynamic Energy Balance Figure
    Example of factors that impact EI and EE (Full article)
    My Fitness Pal most user friendly to track intake
    USDA Food Data Central. Most accurate database for food composition
    Harris-Benedict equation

    SUBSCRIBE to Research Essentials for Ultrarunning
    Buy Training Essentials for Ultrarunning on Amazon or Audible.
    Information on coaching-https://www.trainright.com
    Koop’s Social Media: Twitter/Instagram- @jasonkoop

    • 1 hr 19 min

Customer Reviews

4.6 out of 5
430 Ratings

430 Ratings

jonmac1975 ,

Deep dive into the science of ultra-endurance

Thanks again Jason for your passion and work!

NickVashon ,

Best ultra podcast

Great content, specific advise, very practical and useful. Based of proven research, honest and trustworthy advice

y03078 ,

Thanks for doing this.

Learnt a lot from this podcast.

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