Afleveringen
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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 PĂ©riard 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
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Coach AJW discuss all things Western States 100 including how to manage before and during race. This podcast is a must have for any athlete and crew preparing for the Western States 100.
Crack a Brew with AJW
Heat Acclimation Strategies with Julién Periard
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Zijn er afleveringen die ontbreken?
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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.
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Information on coaching-
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Our Research for Essentials for Ultrarunning team discuss the recent Spring Energy debacle.
Access the Spring reports
Stephanie Howe-https://trainright.com/coaches/stephanie-howe/
Nick Tiller-https://skepticalinquirer.org
Jim Rutberg-https://trainright.com/coaches/jim-rutberg/
Join Coach Jason Koop, Stephanie Howe, Nick Tiller, and Jim Rutberg on this episode of the KoopCast as they discuss lab results that reveal significant nutritional discrepancies in Spring Energy products, the implications for consumers and retailers, and the company's widely criticized response. Covering detailed product assessments and broader ethical discussions in sports nutrition, this episode offers valuable insights into product development, crisis communication, and the importance of transparency and accurate nutrition labeling.
Introduction to the Controversy
The Nutrition Lab Analysis
Initial Findings and Reactions
Spring Energy's Statement
Reactions from the Running Community
Broader Implications and Discussion
The Path Forward
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Coaches Anne Tisdell and Ryne Anderson discuss how to take the right advice from your friends and training partners through the lens of how we take our own training and racing and translate it to athletes.
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Jason Koop and Adam Pulford discuss training quality and how we can define and improve it.
Study on training quality-
https://journals.humankinetics.com/view/journals/ijspp/18/5/article-p557.xml
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View all show notes and timestamps on the KoopCast website.
Episode overview:
Gabe Baida is a 15 year anti-doping professional. He was previously at USADA, where he served as the director of UFC and Premiere Sport. He is now the Executive Director of InnoVero.
Episode highlights:
(25:52) No fault period: a period with no consequence, athletes need to have the opportunity to learn the rules, six months of no fault for education
(37:25) Solving anti-doping in ultrarunning: putting aside businesses and funding, itâs not rocket science, ultrarunning is missing a unifying entity but mapping an anti-doping plan is not hard
(1:07:27) When to get USADA involved: UFC and cycling examples, the sooner the better, stay ahead of the ball, crossover athletes and organizations help to spur action in ultra-trail
Additional resources:
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Information on coaching-
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Koopâs Social Media
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View all show notes and timestamps on the KoopCast website.
Episode overview:
Corrine Malcolm is a coach, podcaster, on-air personality, and the head of the Pro Trail Runners Association anti-doping working group.
Episode highlights:
(14:34) Anti-doping goals in ultra-trail: an internationally recognized governing body, WADA compliance, moving past guerilla education, clarity and common rules
(39:50) Managing cost: a federation, race organization, or other relevant entity could serve as a signatory, a less official system could also partner with USADA, being part of WADA is more convenient, the PTRA cannot be a signatory, finding this entity is a challenge
(1:01:09) Next steps: inventing the âUTIâ, what happens after an entity like this exists, establishing a global testing pool, distance-agnostic testing
Additional resources:
https://corrinemalcolm.com/
PTRA-https://trailrunners.run/
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Episode overview:
Tammy Hanson currently serves as the Elite Education Director at the U.S. Anti-Doping Agency (USADA). In this position, she oversees the day-to-day operations of USADAâs education and engagement initiatives, drives strategic planning, and develops effective, data-driven programs that focus on clean sport education. Tammy is recognized for her commitment to supporting global anti-doping partners and ongoing international research.Since joining USADA in 2015, Tammy has overseen a nearly twelvefold increase in education reach, highlighted by a significant rise in coach education, and has contributed to the enhancement of audience-specific content and programs.
Originally from Wisconsin, Tammy earned a Bachelor of Science in Criminal Justice from the University of WisconsinâEau Claire in 2006 and a Master of Science in Organizational Leadership from Colorado State University in 2019. Tammy is passionate about empowering athletes with the tools necessary to compete with integrity.
GlobalDROUSADA Athlete resources2024 WADA prohibited listUSADA Supplement ConnectKoopCast with USADAs Matthew FedorkPodcast on NSAIDS in Ultrarunning
Episode highlights:
(24:01) Athlete responsibilities: testing, knowing your rights, what are you putting in your body, over 300 prohibited substances, many prohibit substances are common over the counter medications, check globaldro.com, dietary supplements, other considerations
(53:21) Advice for athletes: Pikes Peak Marathon example, different anti-doping organizations, the landscape is fractured, read the rules of your race
(1:09:54) Educational resources: links in the show notes, go to experts, donât guess, rules change
Additional resources:SUBSCRIBE to Research Essentials for Ultrarunning
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Information on coaching-
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View all show notes and timestamps on the KoopCast website.
Episode overview:
In this first of four episodes on drugs in ultramarathon running, Eve Pannone joins the podcast to discuss NSAIDs in endurance sport. The widespread use of NSAIDs like ibuprofen (Advil) and naproxen (Aleve) in ultramarathon running is alarming due to the health risks associated with kidney disease, electrolyte imbalance, and other factors. NSAIDs exacerbate some of the stresses of endurance sport to dangerous levels and have no proven performance benefit, yet changing public perception is a challenge. In this episode we break down why NSAIDs are harmful, what we can do as a community to protect athlete health, and viable alternatives to painkillers. If you enjoy this episode, be sure to check out the next three episodes in this mini-series.
Episode highlights:
(6:15) Defining NSAIDs: demystifying pain relievers, Non-Steroidal Anti-Inflammatory Drugs, pain relievers that work by reducing inflammation, ibuprofen (Advil), naproxen (Aleve), and others, controversy around Aspirin, Tylenol is not an NSAID
(10:28) Why NSAIDs are harmful: NSAIDs do not improve performance, risks and side effects, acute kidney injury, electrolyte imbalances, no positive and all negative effects
(40:48) Alternatives to NSAIDs: caffeine, paracetamol (Tylenol) is low risk but medical interventions to reduce pain are generally a bad idea, accept that ultrarunning is going to hurt
Additional resources:
What is known about the health effects of non-steroidal anti-inflammatory drug (NSAID) use in marathon and ultra-endurance running: a scoping review
Koopâs article on Ironmanâs Partnership with Alleve
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Episode overview:
Lloyd completed a BA (hons) in Business Administration at Staffordshire University and an MSc in Marketing Management at Aston University. He then proceeded to work in the advertising industry for several years before embarking on a career change in 2016.
Lloyd returned to academia after a thirteen-year break and completed a Postgraduate Diploma (conversion degree) in Psychology at Birkbeck, University of London. After completion of the postgraduate diploma, Lloyd studied for an MSc in Applied Sport Psychology at St Maryâs University and graduated in 2021.
Lloyd has also held several committee and board member roles at the British Psychological Society (BPS), and he is currently Past Chair for the BPS London & Home Counties branch and an editorial board member for Sport & Exercise Psychology Review (SEPR) which is an international, peer-reviewed publication.
Episode highlights:
(25:17) What is ârealâ pain: associations between perceived pain and injury or tissue breakdown, societal portrayals and associations between pain and injury
(40:33) Seeking longer distances: graduating from 50 to 100 miles, adapting to the challenges of longer distance, the distance gap between training and racing, attraction to the unknown, challenge through duration versus intensity, being content with your race distance
(45:02) Athlete takeaways: capability through knowledge, discussing pain with peers and your coach, reflecting only our personal pain narrative, pain and prevention, managing pain is a learned skill
Additional resources:
Papers discussed-
âPushing through the pain caveâ: Lived experiences of pain tolerance in male ultra-marathon runners
Portrayals of Pain in Childrenâs Popular Media: Mothersâ and Fathersâ Beliefs and Attitudes
LLoyd on X: @nathan78
Academic profile: https://www.stmarys.ac.uk/staff-directory/lloyd-emeka-staff-profile
ResearchGate profile: https://www.researchgate.net/profile/Lloyd-Emeka
LinkedIn: https://www.linkedin.com/in/lloyd-emeka-msc-gmbpss-1262662
https://www.frontiersin.org/articles/10.3389/fpain.2022.898855/full
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ââView all show notes and timestamps on the KoopCast website.
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 review
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 â [email protected]
Nutrition, physiology, and coaching inquiries â [email protected]
Danâs handles-
Twitter: @dan_owie
LinkedIn: https://www.linkedin.com/in/daniel-owens-phd-9361373a/
Instagram: @owens_performance_solutions
Papers discussed-Vitamin 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 Jukendrupâs Vitamin D guide
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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) 2001
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:Episode 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
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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:
Fredâs paper
Trail Runner Magazineâs coverage of this paper
Fredâs CTS Coach Bio
Fredâs Researchgate profile
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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: [email protected]
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/
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Episode overview:
Dr. Nicolas Berger is a Senior Lecturer in Sport & Exercise at Teeside Universityâs 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 Milletâs 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:
Nicâs profiles-
TU Research Profile
Google Scholar Profile
ResearchGate
Twitter
Earlier podcast on Durability with Ed Maunder
Fatigue and Ultra-Endurance Performance by Guillaume Millet
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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
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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
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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) Koopâs 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
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Koopâs Social Media: Twitter/Instagram- @jasonkoop -
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:
Nealâs article âThe Freedom to Failâ-https://coloradopsychotherapyandsport.com/blog/2023/12/6/the-freedom-to-fail
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Koopâs Social Media: Twitter/Instagram- @jasonkoop - Laat meer zien
