Training Lessons from the Hardrock 100 with Coach John Fitzgerald | Koopcast Episode 137

Episode overview:

John Fitzgerald is a CTS Senior level coach. During this episode we discuss our very different training strategies leading up to the 2022 Hardrock 100. 

Episode highlights:

(59:06) Sports psychologist Dr. Justin Ross: accept reality and work back toward optimism, it never always gets worse

(1:10:52) Train for your run-walk distribution: Hardrock is approximately two thirds hiking

(1:21:50) Training outside running: using biomechanics to determine mode specificity

Our conversation: 

(0:00) Introduction: breaking down two opposing training and race strategies

(3:11) Setup: the challenges of getting into Hardrock, anecdotes

(7:28) The long wait: getting into a high-lottery event

(9:33) Having a support crew: John’s experience, pressure from the lottery

(14:04) John’s training process: winter cross training, ski racing and practicing poles, avoiding fatigue before Hardrock

(18:08) Maintaining a running base volume: maintaining connective tissue, reducing ski-run transition time

(21:23) Cycling cross training: using the bike to safely boost workload, back to back cross training and long run

(23:52) Intensity in training: VO2max and lactate threshold via ski season and running through May

(25:31) Running volume: using cross training to boost total volume, deliberately keeping running volume sustainable

(28:08) Leveraging a light race schedule: using your aerobic foundation, keeping training exciting

(30:53) Leveraging your experience: knowing the workload you can handle, where to spend energy training and where to lean on experience

(33:20) Summary of John’s training: little running until May, emphasis on ski and cycle cross training, getting to Hardrock in advance

(35:12) Strength training: balancing strength training and running volume, leveraging poles

(36:51) John’s running volume: 10 - 90 miles per week

(37:32) Koop’s training: committing to Cocodona 250, avoiding snow, almost exclusively running volume

(41:47) Motivation for Hardrock: burnout from Cocodona, decreasing workload to prioritize race enthusiasm and psychological preparation

(46:54) Specificity and burnout: prioritizing avoiding burnout, using your fitness base, listening to your body and mind

(50:10) Motivation: previous DNFs, respecting “just finish” as a goal

(53:13) Race-specific challenges: mental challenges, tough climbs, night running, nutrition, mindset

(56:23) Seeing positivity in low points: utilizing self-talk, expecting challenge

(59:06) Sports psychologist Dr. Justin Ross: accept reality and work back toward optimism, it never always gets worse

(1:03:29) Nutrition strategies: using appetite to inform pacing, spreading out nutrition in smaller doses, eating with poles

(1:07:45) Hardrock-specific challenges: hard climbs, steep descents, mountain weather, difficulties regrouping

(1:10:52) Train for your run-walk distribution: Hardrock is approximately two thirds hiking

(1:14:48) Evaluating training modes: using the good-better-best approach to specificity

(1:17:52) Anecdote: training Tor Des Geants from Anguilla, running is not always more specific to hiking than cross training

(1:20:21) Cross training for Hardrock: using cycling to leverage access to longer climbs

(1:21:50) Training outside running: using biomechanics to determine mode specificity

(1:23:54) Training for multiple races: splitting training specificity, knowing personal priorities

(1:26:01) Revisiting nutrition: “nibble nibble, sip sip”

(1:27:46) Perspective from racing: knowing you have suffered worse, low points are temporary, accepting your situation

(1:30:15) Takeaways for athletes: perseverance is key, accepting low points, your training is never perfect 

(1:34:33) Wrap-up: racing Hardrock again, running with friends

(1:35:38) Outro: kudos, giving thanks

Additional resources:

Buy Koop’s new book on Amazon or Audible

Information on coaching-

www.trainright.com

Koop’s Social Media

Twitter/Instagram- @jasonkoop

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Utilizing the Repeated Bout Effect for Downhill Running With Arash Khassetarash | Koopcast Episode 138

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Adapting Ultramarathon Nutrition for High Altitude with Meredith Terranova | KoopCast Episode 136