KoopCast

Latest Episodes:

Supplements for Ultrarunning with Brady Holmer PhD (c) and Examine.com | KoopCast Episode 175 Apr 15, 2023

Show notes

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

Brady earned his bachelor’s degree with honors from Northern Kentucky University and is currently a PhD candidate at the University of Florida, where he’s researching the effects of exercise and sleep deprivation on cardiovascular health. His other research interests include low-carb/keto diets, intermittent fasting, and how lifestyle can be used to optimize performance, health, and longevity.
He is a former Division I collegiate runner and is still an “endurance junkie” who loves to rack up miles on a run or bicycle. Brady spends his free time working on his podcast (Science & Chill) or hanging out with his wife and dog at breweries, where he often plays Scrabble. He also loves reading, but the “unread” section of his bookshelf grows faster than the “read” section.
His comfort foods are a spoonful of peanut butter, chili (no beans!), ribeye steak, and dark chocolate (especially when dipped in peanut butter).
Episode highlights:
(46:48) How to choose good supplements: recognize your individual needs, the goal is to treat a deficiency, get nutrients from your diet, supplements are more expensive than real food
(54:20) Individuality and supplements: ergogenic aids versus deficiencies, nitrates and creatine example, not all exercise is the same, not all populations are the same, beet juice example, trained and untrained individuals have different limiting factors, sport specificity, males versus female
(1:08:02) Blended supplements: single supplementation is best, co-supplementation is not well researched, proprietary blends are unknown mixtures
Additional resources:
Examine.com
Buy Training Essentials for Ultrarunning on Amazon or Audible.
Research Essentials for Ultrarunning: https://www.jasonkoop.com/research-essentials-for-ultrarunning
Information on coaching-
https://trainright.com/
Koop’s Social Media
Twitter/Instagram- @jasonkoop

Identity and Eating Disorders in Ultramarathon with Maddy Palermo | KoopCast Episode 174 Apr 06, 2023

Show notes

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Episode overview:

Maddy is a 5th year doctoral candidate in clinical psychology at the University of South Florida, where she is working with Dr. Diana Rancourt within the DEPTH lab. Her dedication to understanding disordered eating behaviors among athletes began while completing a joint BS/MS degree at Drexel University. Maddy will be transitioning to complete her clinical internship year this July at the UCSD Eating Disorders Center. Currently her research interests include: 1) examining identity as a risk factor for maladaptive exercise behaviors and 2) understanding the role peer exercise norms on the development of maladaptive exercise. Her long-term interests include furthering eating disorder research and treatment by developing identity-focused interventions for use with both athletes and individuals with maladaptive exercise.

Episode highlights:

(15:09) Over-identification: clinical flags, how your athletic identity manifests in your life, maladaptive behaviors to reinforce identity, athletic identity is less likely to cause issues than exercise identity

(24:04) Manipulating diet to improve performance: a slippery slope, attitude towards eating behaviors is more significant than the behaviors themselves, investigating the rigidity, stress, and duration of behaviors

(29:15) Advice for athletes with unsustainable exercise habits: examples of maladaptive behaviors, taking a small step back, building a healthier relationship with exercise, progressive de-loading

Additional resources:
Twitter: @maddy_palermo
Lab Website: https://sites.google.com/view/depthlabusf/home
Academy for Eating Disorders: https://www.aedweb.org/expert-directory
Female Athlete Conference: https://www.femaleathleteconference.com/
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 Mar 30, 2023

Show notes

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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

How to Avoid a Pre-Race Crisis of Confidence-Coach Roundtable | KoopCast Episode 172 Mar 23, 2023

Show notes

View all show notes and timestamps on the KoopCast website.
Episode overview:
CTS coaches Jason Koop, Andy-Jones Wilkins, Adam Ferdinandson and Ryne Anderson discuss how to avoid a pre race crisis of confidence.
Episode highlights:
(8:30) Viewing training holistically: highlighting the totality of training to build athlete confidence, recency bias
(33:40) Readjusting race goals: setting expectations, creating process-oriented goals, timing the discussion on preparedness
(51:13) Difficulty is nonlinear: athletes transitioning from 50k to 50 miles, you might feel better at mile 70 than mile 50, using training camps to improve confidence in volume jumps

Additional resources:
Sign up for 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

Psychology for Ultramarathon with Dr. Carla Meijen | KoopCast Episode 171 Mar 17, 2023

Show notes

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

Carla is a chartered sport and exercise physiologist and senior lecturer in applied sports psychology at St. Mary’s University, UK She has a keen interest in endurance performance inspired by her work providing mental support at running events. She researches and teaches in sport psychology and also works as a sport psychology practitioner.
Episode highlights:
(23:38) Psychology and nutrition: setting if-then plans, avoiding situations that trigger negative thoughts, plan ahead, putting good intentions into action
(43:25) Switching foci: recapping techniques, understanding attentional foci, realizing which foci are relevant to your situation, examples, avoiding rumination
(1:04:50) Process goals for training: mental strategies, running technique, nutrition, growth occurs during reflection, valuing positive experiences, instilling confidence, quality of motivation
Additional resources:
Carla’s website

Carla’s book

How Training for Ultras Can Empower Your Pregnancy Journey with Carla Meijen PhD and Stephanie Howe PhD | KoopCast Episode #184

Research Essentials for Ultrarunning newsletter

Buy Training Essentials for Ultrarunning on Amazon or Audible

Information on coaching-

www.trainright.com

Koop’s Social Media

Twitter/Instagram- @jasonkoop

Hot Water Immersion and Overtraining with Sam Oliver & Robbie McIntyre | KoopCast Episode 170 Mar 09, 2023

Show notes

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Episode overview:

Dr. Robbie McIntyre graduated from the University of Stirling with a BSc (Hons) degree in Sport and Exercise Science before going on to do his MSc in Exercise Physiology at Loughborough University. He then completed his PhD at Bangor University, where he specialized in preparatory strategies for exercise in hot environments.
Dr. Sam Oliver Reader (Assoc Prof) in Sport & Exercise Science, and Director of the Institute for Applied Human Physiology (IAHP) at Bangor University, Wales, UK. Much of his work focuses on developing strategies to improve the health and performance of those people required to operate in challenging environments, this includes athletes, but also armed and emergency services.
Episode highlights:
(20:12) Mean body temperature: a useful non-localized metric for investigating heat training, ice slushies as an example of localized temperature reduction, challenges of the ice slushie intervention, previous podcast discussing heat training protocols with Lindsay Golich
(24:15) Comfort in hot environments: hot water immersion improved perceptual comfort and RPE, emphasizing that reducing RPE in the heat is key, athletes should feel more prepared
(41:40) Hot water immersion protocol: immersing in 40° C water post-run, increasing duration from 20min, safety, 3-6 days of immersion
Additional resources:
A comparison of medium-term heat acclimation by post-exercise hot water immersion or exercise in the heat: adaptations, overreaching, and thyroid hormones

Podcast with Lindsay Golich

Podcast with Julien Periard

Buy Training Essentials for Ultrarunning on Amazon or Audible

Information on coaching-

www.trainright.com

Koop’s Social Media

Twitter/Instagram- @jasonkoop

Pressure Training with Jolan Kegelaers | KoopCast Episode 169 Mar 02, 2023

Show notes

View all timestamps and show notes on the KoopCast website.
Episode overview:
Jolan Kegelars is psychology professor and a lifelong athlete with a strong interest in the combination of Sport and Clinical psychology. This interest is situated both in research and applied practice.
His topics of interest include: existential therapy, behavioral therapy, biofeedback, personality testing, performance enhancement, eating disorders in sports and talent development.
Episode highlights:
(40:33) Ultramarathon example: missing nutrition or crew, blinding nutrition during long runs, giving the athlete effective nutrition but poor flavors
(45:43) Pressure training as a mental skills test: developing mental skills between pressure training tests, examples, previous two episodes on mental skills
(55:24) How to use pressure training: identify situations that might challenge you, brainstorm potential solutions, simulate specific aspects, training can be less pressure than the race, incorporate mental skills training, implement pressure progressively, reflection
Additional resources:
Pressure makes diamonds? A narrative review on the application of pressure training in high-performance sports

Jolan on Twitter

Buy Training Essentials for Ultrarunning on Amazon or Audible

Information on coaching-

www.trainright.com

Koop’s Social Media

Twitter/Instagram- @jasonkoop

Mental Skills for Ultrarunning-Part 2 with Neal Palles | KoopCast Episode 168 Feb 23, 2023

Show notes

View all timestamps and show notes on the KoopCast website.
Episode overview:
Neal is a Licensed Clinical Social Worker and Mental Performance Consultant based in Longmont, Colorado. He provides individual psychotherapy and mental skills training/consultations/coaching to athletes at all levels through out the state.
He has been a clinical social worker since 1998 working in various settings including residential treatment centers, schools, hospitals and private practice, providing psychotherapy for a range of different issues.
After years working as a clinical social worker Neal received a second masters degree in applied sport psychology and continue to receive mentorship from a sport psychologist working towards certification as a mental performance consultant (CMPC) through the Association for Applied Sport Psychology.
When Neal is not working with athletes he is dad, husband, endurance and mountain athlete and endurance coach, have qualified and run the Boston Marathon, a number of 100 mile ultra endurance runs as well as plenty of other adventures.
Episode highlights:
(8:06) The mental skills pyramid: images on the website and the YouTube recording, building up motivation, mindfulness, emotional regulation, self-talk and imagery, focus
(36:39) Self-talk and imagery: recap of the pyramid, self-talk before imagery, find what works for you, avoiding negative self-talk, using the “you” voice, mantras, instructional self-talk
(51:19) Where to employ imagery: imagine the crux of the race, examples for Leadville, imagine what you want to look like, how you want to respond to challenges
Additional resources:
Neal’s website

Buy Training Essentials for Ultrarunning on Amazon or Audible

Information on coaching-

www.trainright.com

Koop’s Social Media

Twitter/Instagram- @jasonkoop

Mental Skills for Ultrarunning-Part 1 with Dr. Justin Ross | KoopCast Episode 167 Feb 16, 2023

Show notes

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

Dr Justin Ross is a clinical psychologist in Denver, CO specializing in athlete mental health and performance psychology.
He is a recreational amateur athlete himself, completing 11 marathons, 6 Boston Marathon qualifiers, and is a recent finisher of the Leadville 100 MTB. He's also completed 2 Ironman 70.3 distance triathlons, and too many shorter running, cycling, and triathlon distance races to count.
Episode highlights:
(41:46) Dealing with unexpected challenge: should coaches deliberately create challenges to test mental toughness, Michael Phleps example, additional interval example
(47:11) Executing when it counts: having a mental training plan, shifting from external and broad skills to internal and narrow, psychological flexibility
(59:16) Mental TrainingPeaks plan: application, accessibility for athletes, Justin’s twelve-week plan, overview of skills, caveats, post-race reflection, how to adapt the program to your training
Additional resources:
Justin’s website

Pressure makes diamonds? A narrative review on the application of pressure training in high-performance sports

Performance Mindset training plan in training peaks

Article Justin discussed on mental toughness- Mental toughness in sport: testing the goal-expectancy-self-control (GES) model among runners and cyclists using cross-sectional and experimental designs

Buy Training Essentials for Ultrarunning on Amazon or Audible

Information on coaching-

www.trainright.com

Koop’s Social Media

Twitter/Instagram- @jasonkoop

The Complexity of Training with Manuel Sola Arjona | KoopCast Episode 166 Feb 09, 2023

Show notes

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

Manuel is an experienced cyclist and coach at TrainingPeaks.com with a degree in Sports Nutrition. His new book, La naturaleza del entrenamiento (The Nature of Training), discusses the nonlinear and complex nature of training.
Episode highlights:
(24:59) Manuel on RPE: RPE is an effective way of weighting and combining training stressors, RPE as a high capacity processor, RPE includes physical effort, motivation, and mentality, fatigue and RPE are related, external metrics are not more effective than RPE for training
(32:59) Measuring improvement: using RPE, wholistic tests are better than measuring variables like VO2max in isolation, nonmeasurable parameters are just as important as measurable ones, examples, painkillers and caffeine
(41:49) Performance variability: probability distribution explanation, deriving worth from performances, lots of data is needed to accurately determine a performance range
Additional resources:
Manuel’s book

Buy Training Essentials for Ultrarunning on Amazon or Audible

Information on coaching-

www.trainright.com

Koop’s Social Media

Twitter/Instagram- @jasonkoop