KoopCast

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Rating
4.6
from
430 reviews
This podcast has
219 episodes
Language
Publisher
Explicit
Yes
Date created
2019/11/27
Average duration
75 min.
Release period
7 days

Description

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

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Podcast episodes

Check latest episodes from KoopCast podcast


Omega 3 & Vitamin D for Exercise Induced Muscle Damage with Dan Owens, PhD #218
2024/02/22
​​View all show notes and timestamps on the KoopCast website. Episode overview: 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. Episode highlights: (23:00) Omega 3s: EPA and DHA fatty acids, mediating inflammation and oxidative stress, dietary intake before supplementation, mixed research results, high cost, use case for athletes coming off of surgery (33:46) Vitamin D: claims, the big picture, a necessary vitamin rather than a performance aid, sources of Vitamin D, role in regulating calcium to the blood, the goal is to avoid deficiency (52:08) Supplements for EIMD: avoiding deficiencies with omega 3s and vitamin D, proactive nutritional health, considering protein and polyphenols, low risk options Additional resources: Research enquiries – d.j.owens@ljmu.ac.uk Nutrition, physiology, and coaching inquiries – dan@owensperform.com Dan’s handles- Twitter: @dan_owie LinkedIn: 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 RunnersWhat is known about the health effects of non-steroidal anti-inflammatory drug (NSAID) use in marathon and ultraendurance running: a scoping reviewVitamin 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 guide 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
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Supplement Selection for Ultrarunning with Floris Wardenaar, PhD #217
2024/02/16
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
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Differences Between Elite Road and Trail Runners with Frederic Sabater Pastor, PhD (2023) #216
2024/02/08
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
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The Brain’s Role in Ultrarunning Performance with Scott Frey, PhD #215
2024/02/03
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
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Developing Durability for Ultrarunners with Nicolas Berger, PhD #214
2024/01/25
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
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Strength Training Masterclass with CTS Coaches Sarah Scozzaro and Nicole Rasmussen #213
2024/01/19
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
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Weight Loss for Ultrarunners with Stephanie Howe, PhD #212
2024/01/11
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
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How to Set Up Your Season with CTS Coaches AJW and Cliff Pittman #211
2024/01/04
View all show notes and timestamps on the KoopCast website. Episode overview: 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, how to schedule a B race and how to keep the focus on the things that are the most important. Episode highlights: (9:02) Western States classic buildup: Way Too Cool 50k, American River 50, Miwok 100k, Memorial Day training camp (17:02) Koop’s framework: identifying key goal races, building an ideal long range plan before modifying it to incorporate supporting races, camps, and life circumstances, knowing where to make compromises (30:00) Recon the crux of the course: challenges with course recon, Western States example and trails blocked by snow, example from the first year of Cocodona, confidence boost Additional resources: 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
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Figuring out Failure with Neal Palles #210
2023/12/28
View all show notes and timestamps on the KoopCast website. Episode overview: 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. Episode highlights: (12:05) Moving past failure: practical example, find what failure means to you, breaking down standards and process goals, reframing failure into a growth mindset, personal Leadville example, taking failure as a challenge rather than a threat (33:55) Diffusing from stories: recognizing the personal stories we tell ourselves, examples, sources, write the story you want (42:45) Intentional catalysts: pacers, recognizing you can use help, getting help from friends and family, taking care of yourself, communicating with your tea, Additional resources: Neal’s article ‘The Freedom to Fail’-https://coloradopsychotherapyandsport.com/blog/2023/12/6/the-freedom-to-fail 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
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Winter Training for Ultrarunning with CTS Coaches Stephanie Howe, PhD and John Fitzgerald #209
2023/12/21
View all show notes and timestamps on the KoopCast website. Episode overview: CTS Coaches John Fitzgerald and Stephanie Howe discuss how to navigate winter training for Ultramarathon. Episode highlights: (14:39) Structuring the winter season around races: athletes who peak at different times of the year, longer recovery for athletes with longer race seasons, 4-8 weeks of fun or unstructured training, recognize when you need a break (37:58) Work on weakness at a time: athletes try to change too many things at once during the winter season, examples, pick one weakness to work on (59:36) Fitz on returning to running: shifting from non-weight bearing to weight bearing activities, strength foundation, working on running while snow piles up, keeping two runs per week Additional resources: 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
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Hydration Consideration for Female Ultrarunners with Nidia Rodriguez-Sanchez, PhD #208
2023/12/14
View all show notes and timestamps on the KoopCast website. Episode overview: 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). Episode highlights: (17:53) Theory on hormone cycles and hydration: estrogen and progesterone can impact nutrition needs, performance, brain function, investigating fluid and electrolyte balance (25:27) Practical considerations for females: no meaningful differences in hydration for female athletes versus males or across different phases of their cycle, no performance differences, avoiding overhydration, cross-cycle variations in core temperature are insignificant (36:23) Sweat testing: Precision Hydration sweat testing at CTS, sweat testing protocol, menstrual cycle phase does not impact results Additional resources: Fluid and electrolyte balance considerations for female athletes-https://pubmed.ncbi.nlm.nih.gov/34121620/ 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
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Navigating Pseudoscience with Nick Tiller, PhD #207
2023/12/08
View all show notes and timestamps on the KoopCast website. Episode overview: 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. Episode highlights: (9:09) Science communication: academics fighting back against media claims, Don't Be Such A Scientist, the importance of science communication, examples (44:48) Identifying bad science: 28% increase in VO2max is a red flag, sedentary versus trained individuals, training and EPO example, unsubstantiated citations, statistical errors, absolute versus relative VO2max, retracting the article (1:37:10) Inverse relationship between media presence and credentials: fitness influencers on Instagram, being a full-time influencer and capitalizing on sensationalization, science is incremental and rarely sensational Additional resources: You can find all of Nick’s work here, https://www.nbtiller.com/ Our combined Twitter list- Louise Burke- @LouiseMBurke Asker Jukendrup- @Jeukendrup Brad Schoenfeld-@BradSchoenfeld Guillaume Millet- @kinesiologui Stuart Phillips- @mackinprof Michael Joyner @DrMJoyner Kristy Sale- @ElliottSale Trent Stellingwerff- @TStellingwerff Inigo San Milan-@doctorinigo Marco Altini- @altini_marco Sian Allen- @DrSianAllen Stephen Seiler- @StephenSeiler 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
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Podcast reviews

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4.6 out of 5
430 reviews
jonmac1975 2024/01/29
Deep dive into the science of ultra-endurance
Thanks again Jason for your passion and work!
NickVashon 2024/01/01
Best ultra podcast
Great content, specific advise, very practical and useful. Based of proven research, honest and trustworthy advice
y03078 2023/11/19
Thanks for doing this.
Learnt a lot from this podcast.
coolingrid 2023/09/21
Great podcast
Jason doesn’t hide behind anything and tells it like it is. He never makes talks down to us! I have learned so much from his pod!!
trav&mer 2023/09/29
Know who you’re dealing with first…
I used to cherry pick some of these episodes and learned some things, however take a listen to episode 161 (2023 preview) before you get too far into ...
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Patroller gal 2023/04/22
Great podcast!
So much fascinating and useful information. I’m working on educating myself about the newest research on ultra running this year, after years of rely...
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bigfan912 2023/08/09
Used to be a fan
I just can’t get past the condescending narcissism any longer.
J. Mederos 2023/03/15
Thank you
I look forward to each new episode that comes out. Great podcast!
smk128 2023/04/08
Layperson
Interesting guests. It seems like the host wants to move between technical/scientific language and ‘layperson’ language. If so, I respect the intent, ...
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Neo Proggy 2023/03/03
Unbiased Research Driven Endurance Content
Always high quality guests and content. Research heavy, but able to bring it back to practical applications primarily for ultra marathon runners. No...
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