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
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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/

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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 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

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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

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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 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

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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 – [email protected]
Nutrition, physiology, and coaching inquiries – [email protected]

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

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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

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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:

Fred’s paper
Trail Runner Magazine’s coverage of this paper
Fred’s CTS Coach Bio
Fred’s 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 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

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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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