KoopCast

Latest Episodes:

How To Build A Valuable Coach-Athlete Relationship with Dominic Guinto, CTS Athlete Services Director | Koopcast Episode 145 Sep 15, 2022

Show notes

View all timestamps and show notes on the KoopCast website.
Episode overview:

Dominic Guinto is the Director of Athlete Services for CTS. His role is dedicated to finding the right solution for endurance athletes across the world.
Episode highlights:
(28:00) The best athlete feedback: why do you want a coach, expectations
(34:05) Long term athlete-coach relationships: finding a coach that the athlete believes in
(1:00:40) Coach mentorship: the importance of collective experience in professional development
Additional resources:
Buy Koop’s new book on Amazon or Audible

Information on coaching-

www.trainright.com

Koop’s Social Media

Twitter/Instagram- @jasonkoop

Mental Skills for Ultrarunning with Dr. Justin Ross (2020) | KoopCast Episode 144 Sep 08, 2022

Show notes

View all timestamps and show notes on the KoopCast website.
Episode overview:
Coach Jason Koop speaks with Dr. Justin Ross on mental skills for ultrarunners. How can ultrarunners use awareness, focus, and concentration to improve their performance? How does optimism play a role in training and on race day? Does the meaning we attach to numbers like pace and vertical have an impact on how we view performance? We talk about what ultrarunners can do TODAY to improve their mental skills. I found this conversation fascinating and immediately actionable.
Episode highlights:
(8:54) Why develop mental skills: your mind is integral to your training, parallels to coaching
(20:25) Anxiety: watches, be aware of the meaning you derive from data, managing cognitive load
(31:37) Avoiding the DNF: developing your whys, don’t quit sitting down, waypoints
Additional resources:
Buy Koop’s new book on Amazon or Audible

Information on coaching-www.trainright.com

Koop’s Social Media

Twitter/Instagram- @jasonkoop

There Is No Off-Season-A Coach Roundtable (2021) | Koopcast Episode 143 Sep 01, 2022

Show notes

View all timestamps and show notes on the KoopCast website.
Episode overview:

Coach Koop sits down with coaches Stephanie Howe PhD, AJW, Darcie Murphy and Ryne Anderson to discuss what they are doing with their athletes’ transition phase.
Episode highlights:
(10:03) Unstructured training: psychological recovery, fear of detraining, quantifying maintenance
(33:36) Working your weaknesses: physical therapy, use geography to your advantage
(45:33) Incorporating SkiMo: racing year-round, the importance of recovery, impact and cross-training traps
Additional resources:
Koop’s blog on off season- https://trainright.com/off-season-for-ultrarunners-setting-up-your-transition-phase/

Information on coaching-

www.trainright.com

Koop’s Social Media

Twitter/Instagram- @jasonkoop

Strength Training for Ultrarunners with Sarah Scozzaro and Nicole Rasmussen | Koopcast Episode 142 Aug 25, 2022

Show notes

View all timestamps and show notes on the KoopCast website.
Episode overview:

Coaches Sarah Scozzaro and Nicole Rasmussen discuss why and how to start an off season strength training program with practical examples.
Episode highlights:
(13:55) Workload bandwidth: train your strengths closer to your race and your weaknesses further away
(49:32) Maintaining strength: cost-benefits, sleep, recovery, benefits of 5-10 minutes in the gym
(57:52) Health benefits: lifestyle, bone density, strength for aging athletes, benefits for women
Additional resources:
Sarah’s article on home setups

Sarah’s IG

Previous podcasts with Sarah and Nicole

Buy Koop’s new book on Amazon or Audible

Information on coaching-

www.trainright.com

Koop’s Social Media

Twitter/Instagram- @jasonkoop

Coaching Roundtable-Avoiding a Crisis of Confidence, Crewing and Training Camp Volume with CTS Coaches Chantelle Robitaille and Ryne Anderson | Koopcast Episode 141 Aug 18, 2022

Show notes

View all timestamps and show notes on the KoopCast website.
Episode overview:

Jason Koop sits down with CTS coaches Chantelle Robitalle and Ryne Anderson to discuss what they learned through the year. We discuss how to deal with a crisis of confidence, crewing and pacing and how to set up the right amount of volume for your next training camp.
Episode highlights:
(3:12) Chantelle’s lesson: stresses from missing training, focus on what you achieved
(20:38) Ryne’s lesson: planning with your crew, designate a crew chief, don’t be a hero
(31:17) Jason’s lesson: use training camps to their fullest, athletes can handle high workload
Additional resources:
Buy Koop’s new book on Amazon or Audible

Information on coaching-

www.trainright.com

Koop’s Social Media

Twitter/Instagram- @jasonkoop

How Mood Variability Affects Ultramarathon Performance with Paul Burgam PhD | Koopcast Episode 140 Aug 11, 2022

Show notes

View all timestamps and show notes on the KoopCast website.
Episode overview:

Paul Burgum is a social entrepreneur, Motivational Speaker, Youth Worker and more recently a PhD researcher at Durham University. Paul has developed a successful strategy for achievement that begins from simply taking on his own lifelong demons.
Episode highlights:
(31:52) Results: anger and depression during taper exceed race day morning, psychological taper
(42:48) Ultrarunning as a team sport: crew-athlete interactions, counterbalancing athlete emotions, realistic optimism
(57:40) Knowledge as power: understanding and course-correcting mood swings, taking action
Additional resources:
Paper discussed- How Mood Variability is associated with enhanced performance during ultrarunning

Buy Koop’s new book on Amazon or Audible

Information on coaching-

www.trainright.com

Koop’s Social Media

Twitter/Instagram- @jasonkoop

Making Sense of Wearables with Sian Allen PhD | Koopcast Episode 139 Aug 04, 2022

Show notes

View all timestamps and show notes on the KoopCast website.
Episode overview:

Sian spent over 10 years providing sport science support to athletes and coaches in Olympic, Paralympic and professional sports across high performance environments in Great Britain and New Zealand. She began her career working as a Physiologist with British Swimming in the lead up to the London 2012 Olympics, before obtaining an applied PhD in statistical modelling of sport performance from AUT University while working with Swimming New Zealand.
Sian then took up a strategic role as Performance Intelligence Manager with Paralympics New Zealand into the Rio 2016 Games, managing innovation projects and data analysis systems across all Paralympic sports in New Zealand. She now combines her data analytics and exercise physiology backgrounds with the latest in technology and scientific research, working as a Research Manager in the Product Innovation team at lululemon athletica on the West Coast of Canada.
Episode highlights:
(23:42) Three ways to inform training: training architecture, using past athlete data, physiology
(32:53) Raw data: how to make use of data for training
(43:55) data as confidence: you are more than your watch score, performing well with low wearable scores, getting psyched out before your race
Additional resources:
Sian on Twitter

Buy Koop’s new book on Amazon or Audible

Information on coaching-

www.trainright.com

Koop’s Social Media

Twitter/Instagram- @jasonkoop

Utilizing the Repeated Bout Effect for Downhill Running With Arash Khassetarash | Koopcast Episode 138 Jul 28, 2022

Show notes

View all timestamps and show notes on the KoopCast website.
Episode overview:

Arash Khassetarash is a postdoctoral associate at the University of Calgary with an expertise in biomechanics.
Episode highlights:
(24:37) Advice for athletes: cost of running increases dramatically downhill, one bout improves your biomechanics significantly
(31:31) Additional takeaways for athletes: one bout three weeks before the race, utilizing training camps
(42:11) Volume may be a safer tool than intensity: quantifying adaptation in terms of muscle damage, lengthening strides increases muscle damage
Additional resources:
The paper that was discussed can be found here.

You can find the uphill and downhill running webinars here.

Buy Koop’s new book on Amazon or Audible

Information on coaching-

www.trainright.com

Koop’s Social Media

Twitter/Instagram- @jasonkoop

Training Lessons from the Hardrock 100 with Coach John Fitzgerald | Koopcast Episode 137 Jul 21, 2022

Show notes

View all timestamps and show notes on the KoopCast website.
Episode overview:

John Fitzgerald is a CTS Senior level coach. During this episode we discuss our very different training strategies leading up to the 2022 Hardrock 100.
Episode highlights:
(59:06) Sports psychologist Dr. Justin Ross: accept reality and work back toward optimism, it never always gets worse
(1:10:52) Train for your run-walk distribution: Hardrock is approximately two thirds hiking
(1:21:50) Training outside running: using biomechanics to determine mode specificity
Additional resources:

Buy Koop’s new book on Amazon or Audible

Information on coaching-

www.trainright.com

Koop’s Social Media

Twitter/Instagram- @jasonkoop

Adapting Ultramarathon Nutrition for High Altitude with Meredith Terranova | KoopCast Episode 136 Jul 14, 2022

Show notes

View all timestamps and show notes on the KoopCast website.
Episode overview:

Meredith Terranova is a performance nutritionist to many of today’s top ultrarunners. She has been helping her clients reach their nutritional goals since 2004. Through Meredith’s guidance, her clients have reached goals ranging from losing weight, wellness nutrition, race nutrition, training and recovery nutrition, and others using a real world nutrition approach.

During the course of this conversation we discuss Meredith’s approach to nutrition planning, how to find the right foods for you and her famous ‘gas station’ protocol.
Episode highlights:
(18:20) Compounding variables at altitude: increased need for carbs, intensity, hydration, temperature, processing fuel, pacing
(26:39): Summary of nutrition advice: effort first, hydration second, the Nibble Principle third, practice your routine
(38:28) Logistics and routine: plan your low-altitude training nutrition around your high altitude nutrition and race logistics
Additional resources:
Meredith’s Website

https://sportsscientists.com/2016/04/low-carbohydrate-diets-plea-balance-scientific-rigour-death-dogma/

Peter Reid- https://www.active.com/triathlon/articles/peter-reid-s-triathlon-training-tips

Buy Koop’s new book on Amazon or Audible

Information on coaching-

www.trainright.com

Koop’s Social Media

Twitter/Instagram- @jasonkoop