Preventing Perfectionism, Training Camps & Subjective Monitoring-A Coach Roundtable | Koopcast Episode 158

Episode overview:

Coaches Darcie Murphy and AJW sit down with Jason Koop to discuss what they are doing differently with their athletes next year. 

Episode highlights:

(2:06) Darcie’s takeaway: perfectionism inhibiting training, factors outside of running

(28:22) AJW’s takeaway: multi-day training camps, creating your own race simulation, camps are a must-have

(54:50) Subjective data before objective data: getting useful feedback, creating a practical system, preventing bias

Our conversation:

(0:00) Intro: advice for athletes planning the next year of training, coaching roundtable

(2:06) Darcie’s takeaway: perfectionism inhibiting training, factors outside of running

(5:01) TrainingPeaks color scores: athletes wanting all green workouts, you can change the color triggers, they are arbitrary

(7:06) Perfectionism in training: why it is relevant, getting out for workouts, RPE

(10:40) Perfectionism and goals: moving goalposts, occupations with perfectionist tendencies,

(12:26) Using perfectionism to your advantage: determination, organization

(13:23) Set your workouts up for success: give yourself time to train, examine discrepancies between goals and priorities

(15:52) Athletes with multiple sport groups: managing training precision, translating habits and expectations between activities

(18:34) Precision in daily volume: ways of communicating volume ranges, how precise do you need to be

(22:38) Anecdote: younger female coaches in an older male-dominated space, using precision to establish respect

(25:04) Recap: the way you present information to athletes is impactful, know why you prescribe ranges versus times

(26:05) Darcie’s signs of perfectionism: impacting training, all of nothing, craving approval, negative reaction to feedback, procrastination, guilt, over-detailed splits

(28:22) AJW’s takeaway: multi-day training camps, creating your own race simulation, camps are a must-have

(32:01) Making multi-day camps a requirement: reasoning, supporting data, examples

(34:21) Resources on training camps: KoopCast 134, concentrating training stress, examples

(36:34) History of training camps: altitude training, Mexico City Olympics, context

(39:51) More bang for your buck: training camps create a disproportionately large training boost due to recovery

(42:06) Camp scheduling: challenges, timing

(43:32) Potential pitfalls of camps: injury, burnout, recovery, mental barriers, it is hard to screw up training camps

(47:35) Athlete attitudes toward training camps: positive reception, scheduling, practicality, example

(50:02) Social environment of training camps: be sure you are decreasing life stress

(51:52) Selection bias with training camp success: athletes who go to camps are inclined to be more prepared

(53:21) Koop’s takeaway: pairing a subjective feedback system with heart rate variability

(54:50) Subjective data before objective data: getting useful feedback, creating a practical system, preventing bias

(58:25) Subjective data specifics: consistency over precision, creating metrics, feeling, sleeping, and soreness

(1:02:08) Stoplight systems: avoiding oversimplification of data, examples, getting useful advice

(1:04:09) Tools for athletes: Marco’s app, how to create your own subjective feedback system

(1:05:45) Athlete feedback on subjective tools: expanding upon the good-bad rating, gathering non-workout data

(1:06:40) Implementing subjective feedback: changing key workouts

(1:08:51) Planning workouts weekly: forecasting 1-3 weeks ahead, scheduling, examples

(1:10:41) Review and recap: themes, evolving role of coaches

(1:12:43) KoopCast update: more coaching round tables, positive feedback from episodes with AJW and Stephanie Howe, tapping into the community

(1:13:36) Plugs: Darcie’s coaching blog, praise for Jim Rutberg

(1:17:16) Outro: listener feedback, information on the KoopCast, giving thanks

Additional resources:

The CTS blog

Previous podcast on training camps

Buy Training Essentials for Ultrarunning on Amazon or Audible

Information on coaching-

www.trainright.com

Koop’s Social Media

Twitter/Instagram- @jasonkoop

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Sodium Supplementation for Ultrarunning with Alan McCubbin PhD | Koopcast Episode 159

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The Limits of Human Energy Expenditure with Herman Pontzer PhD and Drew Best PhD | Koopcast Episode 157