What drives an ultra marathoner to push through the final miles, or decide to DNF (Did Not Finish)? This episode tackles this profound question head-on, drawing from recent high-profile races like UTMB, Run Rabbit Run, and Leadville Trail 100. We explore the mental frameworks and pre-race preparations that can make or break an athlete's performance. By sharing personal stories and expert insights, we aim to provide guidance that helps athletes make confident decisions during and after a race, all while acknowledging the vital role coaches play in offering emotional support.

Coaches face a delicate balance of celebrating successes and owning failures, especially in the high-stakes world of elite races like Western States and UTMB. Through candid discussions and reflections on personal experiences, we highlight the importance of empathy, self-reflection, and continuous improvement in coaching. We delve into public perceptions of coaching effectiveness, the individualized support athletes need post-race, and the role of feedback in fostering a growth mindset.

Decision-making in ultra marathons is fraught with complexities, often involving more than just physical readiness. Using data from events like the Western States 100, we explore common issues such as nausea and mental fatigue, and how these can be mitigated through training and mental resilience. With insight from coaches AJW and Neal, we discuss lessons learned from DNFs, the integration of sports psychology into training, and the emotional journey of ultra runners. This episode offers a comprehensive look at the intricate dance of mind and body in the quest to cross the finish line.

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Additional resources:
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Information on coaching-
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Coach Jason Koop discusses the merits of double threshold workouts with Rune Talsnes.
Comparison of acute physiological responses between one long and two short sessions of moderate-intensity training in endurance athletes.

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Coach Jason Koop sits down with Stephanie Howe PhD, Nicole Rasmussen and Sarah Scozzaro to discuss the development and launch of our High Performance Coaching service for elite ultra runners.

Info on the High Performance Coaching Program
Subscribe to Research Essentials for Ultrarunning

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

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
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Information on coaching-
www.trainright.com
Koop’s Social Media
Twitter/Instagram- @jasonkoop

Coaches Stephanie Howe, PhD and Ryne Anderson discuss what athletes should and should not be doing in the several days leading up to UTMB.
Timeshifter app

Additional resources:
SUBSCRIBE to Research Essentials for Ultrarunning
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Information on coaching-
www.trainright.com
Koop’s Social Media
Twitter/Instagram- @jasonkoop

Luca Filipas is a coach, researcher and exercise physiologist based out of Milan Italy. He is the coach of TotalEnergies Pro Cycling Team, Owner and Coach of Endurance Academy and Researcher at the University of Milan.

Paper discussed-Beyond the classical periodization: the new frontier of micro-periodization for endurance disciplines

Previous podcast with Luca

The use case for HRV in ultrarunning with Marco Altini

Additional resources:
SUBSCRIBE to Research Essentials for Ultrarunning
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Information on coaching-
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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 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

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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

Additional resources:
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Information on coaching-
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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. 

Additional resources:
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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

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