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, it’s 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: 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

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 “UTI”, 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/ 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

View all show notes and timestamps on the KoopCast website. 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 USADA’s 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 Wisconsin–Eau 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. 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, don’t guess, rules change Additional resources: GlobalDRO USADA Athlete resources 2024 WADA prohibited list USADA Supplement Connect KoopCast with USADAs Matthew Fedork Podcast on NSAIDS in Ultrarunning 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

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 Koop’s article on Ironman’s Partnership with Alleve 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

View all show notes and timestamps on the KoopCast website. 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 Mary’s 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 “real” 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- ‘Pushing through the pain cave’: Lived experiences of pain tolerance in male ultra-marathon runners Portrayals of Pain in Children’s Popular Media: Mothers’ and Fathers’ 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 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

​​View all show notes and timestamps on the KoopCast website. 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 – d.j.owens@ljmu.ac.uk Nutrition, physiology, and coaching inquiries – dan@owensperform.com Dan’s handles- Twitter: @dan_owie LinkedIn: https://www.linkedin.com/in/daniel-owens-phd-9361373a/ Instagram: @owens_performance_solutions Papers discussed- 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 Runners What is known about the health effects of non-steroidal anti-inflammatory drug (NSAID) use in marathon and ultraendurance running: a scoping review 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 Jukendrup’s Vitamin D guide 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

View all show notes and timestamps on the KoopCast website. 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: PhD Dietary exposure assessment in athletes, Wageningen University 2017 MS Nutritional Physiology, Wageningen University 2005 Internship, the University of Texas at Austin, Department of Kinesiology, 2005 BS Nutrition and Dietetics, Amsterdam University of Applied Sciences (Hogeschool van Amsterdam, HvA) 2001 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 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

View all show notes and timestamps on the KoopCast website. 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 researcherat 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: Fred’s paper Trail Runner Magazine’s coverage of this paper Fred’s CTS Coach Bio Fred’s Researchgate profile 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

View all show notes and timestamps on the KoopCast website. 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: Scott@CerebralPerformance.com 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/ 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

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

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

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

View all show notes and timestamps on the KoopCast website. 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) Koop’s 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 Buy Training Essentials for Ultrarunning on Amazon or Audible. Information on coaching-https://www.trainright.com Koop’s 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: Neal’s article ‘The Freedom to Fail’-https://coloradopsychotherapyandsport.com/blog/2023/12/6/the-freedom-to-fail 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

View all show notes and timestamps on the KoopCast website. Episode overview: CTS Coaches John Fitzgerald and Stephanie Howe discuss how to navigate winter training for Ultramarathon. Episode highlights: (14:39) Structuring the winter season around races: athletes who peak at different times of the year, longer recovery for athletes with longer race seasons, 4-8 weeks of fun or unstructured training, recognize when you need a break (37:58) Work on weakness at a time: athletes try to change too many things at once during the winter season, examples, pick one weakness to work on (59:36) Fitz on returning to running: shifting from non-weight bearing to weight bearing activities, strength foundation, working on running while snow piles up, keeping two runs per week Additional resources: 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

View all show notes and timestamps on the KoopCast website. Episode overview: Nidia Rodriguez-Sanchez, Ph.D., has spent her career in the field of sports nutrition and physiology. She earned her BSc in Dietetics / Clinical Nutrition and later pursued postgraduate studies in Anthropometry and Nutrition applied to Sports, which gave her a better understanding of the unique nutritional needs of athletes and physically active individuals. Dr Rodriguez-Sanchez has worked as a sports dietitian for a Mexican professional football team and as a nutrition advisor for the Gatorade Sports Science Institute Mexico. She also holds an IOC Diploma in Sports Nutrition, and she is an ISAK Level 3 Instructor. Dr Rodriguez-Sanchez holds a PhD in Hydration Physiology and has completed post-doctoral research in the field. She is a Physiology and Nutrition Lecturer at the University of Stirling, where she also serves as the MSc Sport Nutrition Programme Director. In addition, Nidia is a Fellow of the Higher Education Academy (FHEA), a Graduate member of the Sport and Exercise Nutrition Register (SENr), and a member of the Physiological Society (PhySoc). Episode highlights: (17:53) Theory on hormone cycles and hydration: estrogen and progesterone can impact nutrition needs, performance, brain function, investigating fluid and electrolyte balance (25:27) Practical considerations for females: no meaningful differences in hydration for female athletes versus males or across different phases of their cycle, no performance differences, avoiding overhydration, cross-cycle variations in core temperature are insignificant (36:23) Sweat testing: Precision Hydration sweat testing at CTS, sweat testing protocol, menstrual cycle phase does not impact results Additional resources: Fluid and electrolyte balance considerations for female athletes-https://pubmed.ncbi.nlm.nih.gov/34121620/ 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

View all show notes and timestamps on the KoopCast website. Episode overview: Nick Tiller, PhD is an exercise scientist at Harbor-UCLA. He is also the author of The Skeptics Guide to Sports Science, a columnist for Ultrarunning Magazine and the Skeptical Inquirer. Episode highlights: (9:09) Science communication: academics fighting back against media claims, Don't Be Such A Scientist, the importance of science communication, examples (44:48) Identifying bad science: 28% increase in VO2max is a red flag, sedentary versus trained individuals, training and EPO example, unsubstantiated citations, statistical errors, absolute versus relative VO2max, retracting the article (1:37:10) Inverse relationship between media presence and credentials: fitness influencers on Instagram, being a full-time influencer and capitalizing on sensationalization, science is incremental and rarely sensational Additional resources: You can find all of Nick’s work here, https://www.nbtiller.com/ Our combined Twitter list- Louise Burke- @LouiseMBurke Asker Jukendrup- @Jeukendrup Brad Schoenfeld-@BradSchoenfeld Guillaume Millet- @kinesiologui Stuart Phillips- @mackinprof Michael Joyner @DrMJoyner Kristy Sale- @ElliottSale Trent Stellingwerff- @TStellingwerff Inigo San Milan-@doctorinigo Marco Altini- @altini_marco Sian Allen- @DrSianAllen Stephen Seiler- @StephenSeiler 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

View all show notes and timestamps on the KoopCast website. Episode overview: Luc van Loon is a Professor of Physiology of Exercise and Nutrition and Head of the M3-research group at the Department of Human Biology at Maastricht University. Luc has an international research standing in the area of skeletal muscle metabolism and has published well over 475 peer-reviewed articles. Current research in his laboratory focuses on the skeletal muscle adaptive response to physical activity, and the impact of nutritional and pharmacological interventions to modulate metabolism in both health and disease. Episode highlights: (22:50) Results of collagen research: collagen stimulates neither connective nor contractile proteins in muscle, potential explanations, the benefits of collagen are not confirmed, areas for future research (42:35) Dietary protein intake: athletes who exercise more consume more food, thus their protein and amino acid intake per kg body mass is already high, recap (45:57) Sources of collagen: collagen from skin sources are superior, dangers of concentrating heavy metals in bone broth, example of athlete consuming arsenic from salt Additional resources: 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

View all show notes and timestamps on the KoopCast website. Episode overview: Jeff Rothschild is a registered dietician, PhD, and research associate at Sports Performance Research Institute New Zealand. Ever been curious about the science behind fueling your athletic performance? Look no further, as we are joined by Jeff Rothschild, a registered dietitian and researcher, who is here to break down the complex concept of carbohydrate periodization for trail and ultra runners. We dissect the misunderstood principle of "fueling for the work required" and dive into how an athlete can manipulate their carbohydrate intake during periods of high intensity or high training loads. Jeff's innovative research on this topic unveils an index for quantifying carbohydrate periodization - a game-changer for athletes aiming to enhance their performance through optimized nutrition. Episode highlights: (17:32) Calculating periodization: any metric of training load, daily carbohydrate intake in g/kg, correlation coefficient, reasons for including range and monotony (36:24) How to track your carbohydrate periodization: track your diet, consistent measures of training load, TSS or CR100, TSS is best, use the spreadsheet in the description, help from Jeff’s app (43:38) Use cases for carb periodization: predicted TSS for your upcoming workout, adjusting carbohydrate intake based on each day, you can consume more after the workout if the true TSS was higher than expected, examples Additional resources: The quantification of daily carbohydrate periodization among endurance athletes during 12 weeks of self-selected training: presentation of a novel Carbohydrate Periodization Index Jeff’s app-https://rothschild.shinyapps.io/carb-index-app/ 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

View all show notes and timestamps on the KoopCast website. Episode overview: Jim Rutberg is the Content Director for CTS. He has co-authored ten books on training and sports nutrition, including “The Time-Crunched Cyclist” and “Training Essentials for Ultrarunning,” and produced more than 20 full-length indoor cycling videos. He is also the primary author for the Research Essentials for Ultrarunning Newsletter. Episode highlights: (31:32) Finding coaching mentors: the best way to progress as a coach, personal example, collaboration and competition (51:24) Second phase of coaching: growth and expertise, creating a product to innovate in business or sport, variability of duration, personal examples from Rutty and Koop (1:23:55) Safeguarding you reputation: coaching is a small community, competitors may eventually be colleagues, be someone other coaches want to work with Additional resources: FastTalk labs- How to Remain Relevant in 10 years Podcast with Lindsay Golich Podcast with Andy Kirkland 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