KoopCast
Jason Koop
Coach Jason Koop covers training, nutrition and recent happenings in the ultramarathon world.
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Top 10 KoopCast Episodes
Goodpods has curated a list of the 10 best KoopCast episodes, ranked by the number of listens and likes each episode have garnered from our listeners. If you are listening to KoopCast for the first time, there's no better place to start than with one of these standout episodes. If you are a fan of the show, vote for your favorite KoopCast episode by adding your comments to the episode page.
06/08/24 • 56 min
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 Ultrarunning
Buy Training Essentials for Ultrarunning on Amazon or Audible.
Information on coaching-
www.trainright.com
Koop’s Social Media
Twitter/Instagram- @jasonkoop
1 Listener
10/06/23 • 72 min
View all show notes and timestamps on the KoopCast website.
Episode overview:
Michael Rosenblat is a researcher and coach with expertise in kinesiology, physiotherapy, and exercise science. In this episode we discuss his three most recent meta-analyses on interval structure, including how to translate cycling intervals to protocols for runners, interval duration and macrostructure, and the relationship between VO2peak and time trial performance.
Episode highlights:
(14:24) Translating interval structure: it depends, direct translation usually works, tendon loading, injury prevention, recovery, metabolic load is probably 1:1
(32:59) HIIT volume: example of 20x1min versus 4x5min, metabolic differences, total session volume does not correlate with improvement, duration of work bout does, maximizing versus optimizing time at intensity
(51:14) VO2max vs. performance: %change in VO2peak does not correlate with %change in performance, Paula Radcliffe example, VO2max plateaus with years of training but performance keeps improving, CTS lab example
Additional resources:
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 Check
Effect of Interval Training on the Factors Influencing Maximal Oxygen Consumption: A Systematic Review and Meta‐Analysis
Programming Interval Training to Optimize Time‐Trial Performance: A Systematic Review and Meta‐Analysis
SUBSCRIBE to Research Essentials for Ultrarunning
Buy Training Essentials for Ultrarunning on Amazon or Audible.
Information on coaching-https://trainright.com/
Koop’s Social Media
Twitter/Instagram- @jasonkoop
Do Poles Improve Performance in Trail Running with Nicola Giovanelli PhD | KoopCast Episode 173
KoopCast
03/30/23 • 77 min
View all show notes and timestamps on the KoopCast website.
Episode overview:
Nicola is an athlete and professor of motor sciences at the University of Udine. His research has recently focused in the areas of steep train running and how poles can improve performance.
Episode highlights:
(44:42) Metabolic results of maximal testing: no energetic differences with or without poles, at maximal effort energetic cost is always going to be maximal and thus the same
(54:41) Results of submaximal testing: the hypothesis that poles decrease effort, in reality all physiological parameters were the same, no clear advisory for athletes, perhaps results would be different if athletes were fatigued
(1:02:30) Saving your legs: investigating if poles reduce lower limb force, utilizing similar maximal and treadmill tests as the previous study, using poles does reduce force required from the lower limbs, additional durability study
Additional resources:
Nicola’s Website: https://nicolagiovanelli.com/
Pole Walking is Faster but not Cheaper During Uphill Walking
Research Essentials for Ultrarunning-https://www.jasonkoop.com/research-essentials-for-ultrarunning
Buy Training Essentials for Ultrarunning on Amazon or Audible.
Information on coaching-
https://trainright.com/
Koop’s Social Media
Twitter/Instagram- @jasonkoop
06/24/24 • 80 min
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 STRATEGIES
Heat Acclimatization Strategies Podcast- Koopcast 97
Additional resources:
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
10/13/22 • 52 min
View all timestamps and show notes on the KoopCast website.
Episode overview:
Kaci Lickteig, known to many as the Pixie Ninja, is one of the most popular personalities in Ultrarunning. Her incredibly positive spirit is infectious. In this episode, you will learn all about her 8 Western States finishes, her challenges with injuries over the years, and her incredible relationship with her coach, Jason Koop.
Episode highlights:
(18:08) Western States 2017: challenges, stress, deciding not to quit, “get in the boat”
(24:56) Kaci’s experience with injury: running with a torn hamstring, getting surgery, crutches to 100 miles in six months
(40:05) Kaci’s relationship with Western States: personal experiences, why the race is so special
Additional resources:
Instagram: @ultrarunnerkc
Twitter: @runner_kc
Facebook Kaci Lickteig
Information on coaching-
https://trainright.com/
Koop’s Social Media
Twitter/Instagram- @jasonkoop
Buy Koop’s new book on
Amazon-https://www.amazon.com/dp/B09MYVR8P6
Audible-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
06/25/20 • 90 min
In this episode of the KoopCast Coach Jason Koop speaks with Stacy Sims and Stephanie Howe.
Today’s episode of the podcast is with none other than Dr. Stacy Sims. For the last 20 years, Stacy has been relentlessly informing the sports science community that women are not small men, and this has been no easy task. Her latest pursuit in this endeavour includes a new on-line class all about women’s physiology that both my athletes and our coaches have taken. Her bestselling book ROAR has been a roadmap that women, coaches and athletes alkie can use to tailor exercise programming and nutrition specifically to the female physiology. Stacy is sought out lecturer, sports scientist as well as a kick ass endurance athlete. She is also a personal friend of mine and personally enlightened me on how I need to tailor my coaching principles for women. She has helped me tailor heat adaptation protocols for athletes and I will wholeheartedly admit that the rice ball recipe in Training Essentials for Ultrarunning was stolen from her. In this podcast we do a little bit of personal reflection, including some of her experiences in the sport of ultrarunning, as well as training and nutrition do’s and don’ts for female ultrarunners. And, to make sure I’m not just some dude opining on how women should train, I also brought on one of our coaches Stephane Howe to help illuminate the subject further with her experience as an athlete as well as a coach. We discuss the big differences between men and women in terms of training and nutrition for ultrarunning. We also discuss what training and nutrition strategies women should avoid.
Links:
08/26/24 • 71 min
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 Ultrarunning
Buy Training Essentials for Ultrarunning on Amazon or Audible.
Information on coaching-
www.trainright.com
Koop’s Social Media
Twitter/Instagram- @jasonkoop
12/28/23 • 64 min
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
07/23/20 • 89 min
In this episode of the KoopCast Coach Jason Koop speaks with Kristin Keim.
Kristin Keim is a sports psychologist out of Newberry, South Carolina. She has one of the more renown practices sports psychology practices in the country today that consists of all types of endurance athletes, cyclists, triathletes, MMA fighters.
Her modus operandi, ‘Happy Racers Go Faster’ reflects her own innate positivity, and also her relentless pursuit to get the most out of the athletes she works with by centering on a philosophy that puts the person first not the athlete first.
Kristin’s practice blends her academic background in clinical psychology with her personal background as a national-caliber cyclist and you will definitely feel that theme of an athlete who has been there and done that fused with a practitioner that wants to do the same. I caught Kristin right after she presented to our coaching group, and we bring some of those lessons into this conversation on how to athletes should focus internally, how they can go about building a village and how happiness and fiery competitiveness can coexist. We also spend some time going over how ultrarunning is a fantastic case study in mental fortitude and strategies on how to prevent the dreaded DNF.
I think regardless of what kind of endurance athlete you are, ultrarunner or cyclist, you will gain valuable insight into how to step up your mental game. Kristin’s outgoing, pull no punches and insightful demeanor is infectious down to her very laugh that’s punctuated by her subtle beautiful southern drawl. I must warn you, there is a sprinkle of salty language interspersed in this podcast. Consider yourself forewarned. \
Resources
Website- http://www.keimperformanceconsulting.com/
Twitter- https://twitter.com/thek2
Instagram- https://www.instagram.com/thek2/
01/19/24 • 101 min
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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FAQ
How many episodes does KoopCast have?
KoopCast currently has 238 episodes available.
What topics does KoopCast cover?
The podcast is about Health & Fitness, Nutrition, Training, Running, Fitness, Podcasts and Sports.
What is the most popular episode on KoopCast?
The episode title 'Sports Nutrition Labels & Quality Control with Untapped CEO Doug Brown #227' is the most popular.
What is the average episode length on KoopCast?
The average episode length on KoopCast is 71 minutes.
How often are episodes of KoopCast released?
Episodes of KoopCast are typically released every 7 days.
When was the first episode of KoopCast?
The first episode of KoopCast was released on Nov 27, 2019.
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