The Neuroscience of Ultrarunning Part 2-A Coach Roundtable | KoopCast Episode #183

Episode overview:

Coaches Jason Koop, AJW and Neal Palles discuss the takeaways from last week’s podcast with Dr. Scott Frey. 

Episode highlights:

(6:36) Adjusting training for life stress: methodologies, acceptance and awareness, using RPE, experiential training and pain, “taper” your cognitive load

(23:46) Koop’s takeaway: your relationship with workout-related pain is malleable, athletes see short-term improvement from intensity workouts that physiology cannot explain, examples, individual variation

(42:53) DNF spiral: the DNF prediction machine, team sports example, hard interventions to break the cycle, examples

Our conversation:

(0:00) Introduction: AJW and Neal discuss psychology for ultrarunning, mental skills as an exciting emerging field, applications to training

(1:35) Neal’s reactions as a mental performance coach: cognitive load, pain is more recognizable when stressed, examples, dealing with stress

(4:34) Life factors and training: athlete feedback, stress makes workouts hard, changing pain thresholds

(6:36) Adjusting training for life stress: methodologies, acceptance and awareness, using RPE, experiential training and pain, “taper” your cognitive load

(10:19) Maximizing workout load: physical workload is rarely maximized, examples, if physical workload is at 75% you have a buffer for life and mental stress, avoiding injury by destressing, example

(13:03) Nutrition timers: reducing cognitive load by automating mental tasks, nutrition timers are just one example, this adds up and can impact performance, pairing activities, examples, banter, recap

(16:24) Athlete-crew interactions: minimizing cognitive load, Rob Krar example, Katie Schide example, presenting simple solutions, hyper crew can drain athletes, meet the athlete where they are at

(19:58) Experience crews: pit crew example, good crews talk less

(21:40) Briefing your crew: have coaches communicate crew expectations, take the load off the runner, crewing is largely unglamorous, Western States example

(23:46) Koop’s takeaway: your relationship with workout-related pain is malleable, athletes see short-term improvement from intensity workouts that physiology cannot explain, examples, individual variation

(28:24) You should get worse before you get better: malleability explains why athletes get better when they should be fatigued

(29:42) Vermont 100 athlete story: getting worse during hard training periods is expected, awareness and communication is key

(32:14) AJW’s Takeaway: the brain as a prediction machine, sensory feedback, past experiences, and prediction, puking example, Memorial Day Training Camp example

(35:22) The negative spiral: course-correcting repeated negative experiences, GI distress example, succeeding during camps is essential

(37:50) Training camps as positive reinforcements: Angeles Crest example, the goal of the training camp is to feel confident for the race, specific tips, model the race as closely as possible

(40:04) UTMB example: running at night, shifting workouts to start in the evening, Hardrock 100 example, American men failing at UTMB, banter

(42:53) DNF spiral: the DNF prediction machine, team sports example, hard interventions to break the cycle, examples

(45:36) Breaking the downward spiral: celebrating small wins, build momentum, improvement still takes time, set up the initial win, athletes must be willing to swallow their pride

(48:32) Examples of small wins: overcoming DNF’ing UTMB, GI distress

(50:00) Wrap-up: giving thanks, bringing back Dr. Frey

(50:58) Outro: takeaways, leverage mental skills in training, share the KoopCast

Additional resources:

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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How Training for Ultras Can Empower Your Pregnancy Journey with Carla Meijen PhD and Stephanie Howe PhD | KoopCast Episode #184

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The Neuroscience of Ultrarunning with Scott Frey, PhD | KoopCast Episode #182