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

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

Previous Episode

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

Next Episode

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

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

Transcript

Speaker 100:00:10.750

Trail and Ultra Runners . What is going on ? What's happening ? Welcome to another episode of the Coupecast . As always , I am your humble host , Coach Jason Coupe , and ladies and gentlemen , listeners out there , get ready to get swole after you consume the content on this podcast and put it to good use , because I have a treat for you today . On the podcast , we have our coache