Carbohydrate Periodization for Ultrarunning with Jeff Rothschild, RD, PhD #205

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.

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 – 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

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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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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 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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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/

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Information on coaching-
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Koop’s Social Media
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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

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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

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Koop’s Social Media
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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

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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:

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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

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