Audience Questions and Shameless Small Business Plugs ⎮KoopCast Episode 20

what's going on folks welcome to another edition of the KoopCast and a special edition at that i am really happy that all of you are joining me today probably from your living rooms because everybody seems to be on some version of a stay-at-home ordinance or even a you know outright quarantine and that's cool i appreciate it anyway if you're at home listening to me or you happen to be able to drive your car anywhere you're listening to this podcast there or you're actually out on the trails i appreciate the heck out of each and every one of you in any case uh this edition is going to be extremely special all of them are special but this one's even more special and that is because i have taken the time to curate some questions that i have gathered while i was out at the very few races that happened in the first part of the year mainly the black canyon as well as the KoopCast hotline which is 719-357-6394 that's 719-357-6394 i've gathered these these questions from you all the listeners and i have compiled them into a very special listeners questioned episode and i'm really psyched for it i'm going to do this all in one take it's going to be a little bit different for

me as well so in an effort uh to kind of temper everybody's expectations a little bit there's not going to be any editing uh before or after this i'm going to do it all in one quite in one shot and because of that there's likely to be multiple four letter words because i just can't help myself i'm sorry hashtag not sorry that's the first reason i'm really excited about this particular podcast but the second reason is as you guys are all very well aware of this covid19 virus is running rampant throughout the country and one of the outcomes of that is that it has caused a complete shutdown of our economy and in particular a lot of small businesses and in the restaurant retail and hospitality sector they're quite frankly going to get creamed and it's really sad i know a lot i've got a lot of athletes and actually friends uh that i've known for years that are in the sector that they're you know they're they're shit out of luck right now it's going to be really tragic for them and so i'm going to break my rule of not doing any ads on this podcast i'm doing ads for free for some small businesses that have some connection to trail and ultra running throughout this podcast i'd like to thank none other than billy yang for the inspiration uh to do this as well as the small businesses that uh that i reached out to that uh that have agreed to become a part of this and so throughout the podcast i'm going to basically plug the shit out of some of the small businesses that you

guys have maybe come to love and enjoy they're all going to have some tie to trail and ultra running and uh what i want for everybody to do as a consequence of that is just go and buy their stuff help them out i know that we're all struggling and we're all hurting in some form or fashion from this covid19 virus but if you've got the means give them some love and it doesn't have to be the ones that i mentioned here i hope that this inspires a lot of other people out there to go out and do what you can for the people in our community because many of these small businesses the race directors the restaurants the specialty retail stores they really are the fabric that keeps us together and not all of them are going to make it i really hate to say that but that is definitely going to be the case and so we can kind of vote with our dollars here we can definitely take the bucks that we have left over the ones that we can spare and put them into that those local economies and hopefully they can kind of come out the other side of this so that's what you're going to hear through this podcast you're going to hear questions from listeners as they've submitted them either in the van or on the hotline and you're also going to hear a bunch of ads so without any further ado here's this episode of the KoopCast listener questions from all of you guys out there okay here we go here is number one our first question is brought to you by mh bread and butter

in san anselmo california mh bread and butter is owned by ultra runners nathan and devin yanko and they are both total complete badasses devin you guys probably know on the trail she's a total badass she's also a multiple uh year olympic trials qualifier and her husband nathan is a freaking hard rock uh finisher holy cow i think he finished in 36 hours in 2011 somebody test my memory on that one anyway both of them incredibly tied into the trail and ultra running community every time i go out to the san francisco area i make a pilgrimage to their store in san anselmo and i normally do it after some big bomber run out on mount tam my favorite dish that they have is called a shakshuka and i really hope i pronounce that right i might not know how to pronounce it but i get it every single time it is unbelievable it's like these two poached eggs in this rustic thick tomato sauce that comes in this bowl and you break the eggs open and the yolk kind of flows out of them for this big meaty hearty you know morsel and chunk of food that you can then shove into your mouth it comes with this like warm rustic uh what's the type of bread that they use i think it's called a country toast that you can use as a spoon to like sop up all that eggy tomatoey goodness it's just absolutely freaking wonderful so if you guys have a chance and you're in that area either now or in the future

go check them out mnh mh bread and butter in san anselmo california if you don't have the means or you're not going to be in san francisco area anytime soon go buy a gift card and send it to somebody in the san francisco area that's what i did i have two coaches that are out there currently i bought them both gift cards so they can go and buy bread and all different kinds of pastries from devon and from nathan and then shout it in their faces and love it it's just a great air it's just a great it's just a great restaurant and it's become rather rather renowned actually um across a lot of the trail and ultra running space so go check them out their website is i forgot to look up their website before this anyway just google mh bread and butter and you will find it you'll find their menu and you will find where to get those gift cards so check them out you guys here's our first question from rachel kelly i took this in the van at the black canyons ultra well is out there and she has a specific question about the aging athletes so let's take it away rachel hi my name is rachel kelly i live in chapel hill north carolina and my question is about running and the aging athletes specifically female athletes i'll be 40 in a few months and would like to hear what you think the most important things are for women to stay healthy and competitive as they enter their 40s and beyond thank you for the question rachel first off if you were just approaching 40 you are not old not by a

freaking long shot in fact 40 is like a prime age for ultra running you have like all this experience that you've built up over the years and you have a depth of training that you can lean on that you've accumulated through not just years but decades of running and being an athlete even if you came into ultra running at a later point in your life so first off don't think of yourself as old 40 is not old but there are specific things that aging athletes and specifically female aging athletes should take into consideration as they get into their 40s and then also in their 50s the first thing is because of all of the experience and the cumulative amount of training that you have underneath your legs is that you don't have to lean on the really long slow distance long runs that you did when you're in your 20s and 30s and that's because training is chronic and it's chronic over years and if you've put in a lot of miles a lot of training volume over decades you quite frankly you quite frankly can lean on that less and less and less as you get older and your body is just quite simply not going to adapt to it as much so you might as well not even do it so that's the first thing is that you can absolutely take some volume off of the table when you get into your 40s and 50s as compared to when you were in your 20s and 30s and the second thing as women

approach i'm gonna broaden this question out from women that are approaching their 40s to women that are approaching their 40s and 50s as they become perimenopausal or they become menopausal one of the things that women should absolutely do in those states is start to incorporate really heavy lifting and uh sarah scazzaro and i talked about this in two previous editions of the KoopCast and the framework there that we discussed can really apply to the framework that that you could use for a 40 or 50 year old woman where you're using very heavy weights uh three uh three sets of five reps over the course of a few months um in order to get a lot of strength gains and uh if anything if you're not doing that right now as you're approaching 40 it's something that i would absolutely uh encourage you to incorporate and specifically to leverage the really heavy the the really heavy weights and the low rep uh types of combinations uh that you can do so if you have a chance go back and check out episode 15 and 16 of the KoopCast where coach sarah and i uh talk about that particular aspect and although the framework that we discussed in that particular podcast is not specific to any age or junior that the general architecture that we went through specifically in episode 16 would still apply to you

so i would take those two things as like your first pieces of advice is first not to leverage your long run as much second to incorporate some heavy lifting and the the third thing is just realize that you're going to need a little bit more recovery particularly after high intensity interval sessions and with the 40 and 50 year old women that i'm working with i actually in court i still incorporate high intensity intervals so three minute intervals half mile intervals one mile intervals and things like that that's still a big proportion of their training but what i do is i just space out the the recovery from one interval set to the next interval set for so for a 20 year old or runner that's kind of that's uh uh for a male runner that's kind of peaking in their 30s or something like that i might do three of those sessions a week or maybe uh six sessions every 15 or 20 days but for uh a female runner in their 40s or 50s i just might space those out so maybe those high intensity intervals might be uh two days per week at the very most so those are the three honestly biggest changes that most women either approaching their 40s or in their 40s or approaching their 50s will need to take into consideration we got a lot of women that are actually coming in the sport that are like that i've uh taken on a lot of new athletes that fit that exact demographic so i've had to put a lot of extra time and thought into actually how that programming goes so thanks for the question

rachel hope that answered it and let's get on to the next one all right not time for the next question but time for the next ad i'm going to kick this ad off with a question though what do tony kaprychka alex nichols and jared hazen all have in common think about that for one second not just being good ultra runners but what do those three individuals tony kaprychka alex nichols and jared hazen all have in common think about it for a second are you stumped are you stumped the answer is they all worked at the colorado running company here in colorado springs colorado and that is the basis of the next ad colorado springs running company has been here ever since i moved here to colorado springs was the first running company that uh that i ran into when i moved here in 2001 and the manager who's still there john o'neill was an absolute godsend for me he took me under his wing and he really showed me the ropes he even gave me a made me kind of feel special and gave me a colorado colorado running company uh singlet uh that i could wear to uh all of the uh all of the local races they still do a tremendous job they

hire a lot of the students at colorado college a lot of runners at colorado college to uh be the people on the floor for their particular store that's how tony and alex very specifically started working there in fact i always remember this hilarious story of walking into walking into the store not one but several times and tony very famously is like carving up his shoes in the back to reduce the weight and reduce the drop and make the shoes exactly how he wanted to how he wanted to fit them how he how they wanted to how he wanted them to fit him and i remember that very vividly so this is a store that's near and dear to my heart uh they are doing reduced hours right now because of the covid19 virus but this should not stop us from going there and buying their shit if we can so check them out at corunco.com that's corunco.com and you can see what they've got in stock you can see what shoes might fit it might fit them i think they've also got a gift card option that you can go check out but go check these people out color running running company it is a great store and i've really appreciated their support over the years and their support here in the colorado springs colorado area okay our next question is almost on the opposite side of the spectrum as compared to rachel in our previous uh with our previous question this is a young man that's wanting to know how he

kind of gets involved in the sport and how he can uh and how he can kind of like grow up he's very young he's from indiana so let's hear a little bit about what russell's question is in terms of getting started as a young athlete in the sport hi coop my name is russell i'm calling from west lafayette indiana and i am a 23 year old college student who is in his second year of running ultras i just ran my first 50 miler this past weekend and i have 200 mile races planned for later this year uh spaced a couple months apart and i try to be very uh careful with how i take care of myself you know having a good diet giving myself adequate amounts of rest including you know time sleeping and just time off the trails and stuff and i also try to be very cognizant of what my body is saying to me you know making sure that i am i'm being careful in the sense of you know if i feel like there's a niggle if i need to take time off i do that and make sure that i reduce my risk for injury but i guess my question is for someone like me who's uh kind of on the younger side of the sport and just getting into it do you have any advice for me uh about things that you should either do or be cognizant of so that i can make sure that by the time i'm 40 i can still run ultra races like this uh can't wait to hear from you from you love the podcast have a good one i broke in there a little bit too early because it was just so hilarious when you know when you're at the ripe old age of 40 which is younger than i am right now i hope you are still running russell but first off i think it's awesome that younger people are getting

in the sport i think it speaks to just how much present the sport has in uh uh just in the u.s i mean we see these numbers grow year in year out and it's awesome to see younger and younger people get in the sport and really take it seriously and also have fun at it so first off russell just hearing your question from the fact that you're listening to your body you're listening to when you've got a niggle when you've got some sort of when you've got a certain injury and you're backing off you've got good framework to have a long career and running well past your 40s so if you just take that you keep doing that you keep listening to your body and you back off when your body's telling you too much and then when your body feels good you can go a little bit harder you can do a little bit more that is such an incredibly valuable and fundamental aspect of being a runner and being an athlete so continue to develop that the second thing that i'll urge you to do is to be patient you have and i love the fact that you've got this long 20 year lens on right now you have many years and many miles and many races to do you don't have to conquer the world all in 2020 or 2021 or 2022 or even 2023 you've got a long time ahead of you and be patient with both the training that you're doing and the

racing that you're doing don't feel like you have to bite off everything and that's a big mistake a lot of younger runners make is their eyes just get as wide as saucers and they want to go out and do every single race that uh that is out there and i can tell you the ultra running world is littered primarily with uh elite athletes or athletes that used to be in the sport that have taken this approach of it they're just going to race as much as they can for a short period of time and you know to each their own they're absolutely have every right to do that but if your goal is to have a long running career to the ripe old age of 40 years old be patient you've got time you'll be able to do a ton of awesome things in the years uh in the years ahead of you the third piece of advice that i'll give you is to learn and the fact that you reached out with a question on this podcast already tells me that once again you've got good framework for this the fact that you're intellectually curious enough to give me a call put yourself out there and have these questions out on the air keep that up ask people in your local running community about how they train don't just take one person's word for it ask several people go and read and soak up all of the information that's out there i run far comes out with incredible articles week weekend and week out ultra running magazine same thing every month killer articles soak

all of that up don't take any one piece of advice as gospel but combine them all into your own like alchemy of how to actually train that's not only a good like a good process to go through but it's also fun to just learn about how all these things work how different people think about training and how people approach things like nutrition recovery and the like so if you do those things be patient learn and listen to your body you have a whole lot of the tools that you need to be successful for not only the next 20 years and i know that seems like a long period of time because it's double your life right now but the 20 years after that and hopefully the 20 years after that thanks for the question the question russell that was awesome let's uh get right into our next one all right this next question and the answer is brought to you by none other than austin trail running company in you guessed it austin texas and if you think about that statement for just one second it's actually quite amazing austin trail running company i did a book event out there when training

essentials essentials for ultra running came out and my first thought was there's a trail running store in austin texas i could i actually couldn't believe it and so i had to go and do the event just because i wanted to see i wanted to actually see the store and what i found was a store that cared about the athletes and the customers that came in it this is the proverbial small business that is in austin texas it is a small shop they do absolutely cater to trail runners in fact i just recently learned that it is the only the only think about this the only trail running specific store in the entire great state of texas and i am allowed to say the great state of texas because i am a native texan it's the only trail running store in all of texas texas is a really big state and has a lot of cool running communities that floored me the founder and owner pam is amazing she has been running around like a chicken with her head cut off ever since the store opened delivering shoes to people's homes they ordered online she'll load them up in her car and she will make individual uh deliveries a la amazon to people's homes i think that's that's incredible hustle for a small business they actually started with just a pop-up store going out to races and just popping up the store serving the people at

the race with equipment and shoes and socks and shirts and bottles and whatever else they had there and they turned that pop-up store into a viable small business it is an awesome story they're still shipping gear and offering race consultations via phone email and text which is really cool i think it's a really cool service that they offer so go check them out buy a gift card buy any of the other equipment buy some socks from them go buy their wares you can find them at austintrailrunning.com appreciate the heck out of what you do for the community pam okay this next question i gotta take a big big big breath for this i'm really excited that i get to answer this question because i get to talk about coaching a lot of times i get to talk about training okay go do this run these miles run those miles blah blah blah blah that's 90 of it but every once in a while i get to talk about coaching and more specifically the business of coaching and this is something that um that i feel like i have a little bit of domain expertise in because i've been in the business for so long and i've managed coaches coaches and i've helped kind of grow a coaching business so anytime i get to discuss something like this i just i just love it so in an effort of full disclosure for everybody everybody listening out there this this might go on for a while because i just

absolutely uh love talking about it so let's get right into this question and the question is from let's see who is this from i did my phone just turned off let's see here ah here we go from the it's from victoria in ontario canada hi my name is victoria and i'm calling from orangeville ontario canada um i absolutely love your podcast thank you so much for creating it it's always great information um my question is i once heard you talk about um getting into coaching how people start to get into coaching um you mentioned that one of the best ways is to just grab someone and and ask to help them formulate a plan and and you know kind of use them as a test subject um i was wondering if you could elaborate on that and tell us a little bit more about how you got into coaching and what's the best way for people who are just loving this and really want to start helping some other people thanks so much you are awesome thanks for the question victoria you are awesome and i promise everybody listening i didn't pick this uh question out because she buttered me so much buttered me up so much at the beginning i actually think this is a really cool question the first thing is i never mind i never mind answering this a lot of people think that i'm gonna like hold back some secret sauce or something like that no my viewpoint at my viewpoint

from a business perspective and i'm in and make no doubt about it i'm in i'm in the business of coaching i make a hundred percent of my income from coaching athletes and i've done so for almost 20 years now i never mind answering this question because i think that good coaches are good for the business of coaching the opposite is also true i think that bad coaches are bad for the business of coaching so i want good coaches to come into the marketplace i don't care if they work for cts or they work on their own i want good coaches because i want athletes to experience good coaching so anything that i can do answering these questions or being a part of uh being a part of a panel or providing continuing education types of materials uh to coaches or even consulting with coaches i actually got an email this morning from matt fitzgerald who many of you will know from his books such as 80 20 running or race weight he's a prolific author um asking me to help him out with a athlete that he's working with that's doing some sky running races i don't mind ever doing that i've never said no to any of it matt doesn't work for us i don't have to do it i'm just doing it to help him out so his athlete has a great experience so i love talking about this because i think it's good i think it's good for the athletes and it's good for coaching as a whole as irony would have it this month's ultra running magazine that is going to be hitting people's mailboxes now i wrote about this it's about how

to make a living being a coach so go and check that out so to answer the first part of the question how did i get into coaching it was honestly dumb luck and i don't i don't know if any of this is going to apply to you know what the uh because the marketplace is very different now but i was literally looking to train in a cool place that wasn't central texas for the summer and i stumbled upon an internship with a what was at the small time a very small company called cts and i took that internship up here in colorado springs colorado i was actually evaluating between two different internships that i needed uh to graduate one of them was here uh at cts and the other one was at the olympic training center for whatever reason i just like this colorado springs area um and i ended up taking an internship at cts and i kind of fell in love with this thing that we now know is remote based endurance coaching and the rest is really history but i think the really pertinent piece of that upbringing um actually there's two really pertinent pieces the first of which is i was working with a sport group initially at least with which i had no previous experience i was a runner in college and i was working primarily with uh triathletes and cyclists and because of that i was forced to learn everything about everything from an outsider's perspective i could not rely on my own experience to to guide athletes and to prescribe training and to talk about the sport and so i had to work very

hard to learn about these sports of which i knew nothing about certainly i knew all of like the fundamental underpinnings of physiology and things like that but in terms of the sport itself i just had a lot of learning to do the second thing is i had really really hard mentors like just un you cannot imagine just unbelievably difficult mentors that would just take me to the woodshed every single day coop you don't know what the fuck you're doing you need to do this differently what are you thinking with this workout on and on and on and on and on and at the time or at many times during during the early part of my coaching career that was just really frustrating because it was you know far more hammer than it was carrot but i became but i became to i came to appreciate that several years later because it just made me good uh it made me really think about why i'm doing what i'm doing and that i have solid efficacious training behind me and that when i have to encounter a new problem which i was doing all the time working in two sport groups that uh that i really didn't have a lot of experience in when it came time to evaluate new problems i had good framework to to to work from the relevance to that in terms of how i encourage people to get into coaching and i'm going to step outside of my cts role and advise somebody who wants to get into coaching that's not necessarily going to come into our company is first and foremost i encourage people to have a bachelor's

level understanding of exercise physiology and the reason for that is is i understand not everybody went to school to get an exercise science degree or an exercise physiology degree and many people are coming into coaching later in life after a new transition and in fact just give me a little aside for one second because this is quite relevant now with the with the economic ramifications that are going to inevitably happen with the covid 19 virus a lot a lot of coaches are just going to get pushed out of the marketplace just like i talked about at the onset of the podcast where many small businesses and the restaurant retail and service sector are going to get pushed out a lot of coaches are going to get pushed out as well just because their client base is gonna is going to evaporate because of that and because there's going to be a high unemployment rate new people are going to come into the marketplace as well we will definitely see that play out i saw it play out in the uh in the mortgage crisis in 2009 exact same scenario economy got really bad a lot of coaches got pushed out of the marketplace because their client base evaporated and the new coaches came in because they were newly newly unemployed so i bet a lot of people are asking that are going to be asking this very question either because they just want to get into coaching or they're looking at it from an economic point of view meaning their their their job and their income has either wholly or partially evaporated back to my earlier point i think the first

thing is is to get some bachelor's level understanding of exercise physiology or exercise science now if you're in college right now and you want to switch degrees great go for it i think it's awesome if you're out of school there are a myriad of different ways that you can do this and a lot of education platforms are now moving more and more and more online i'm sure you can go out there and find it you can take single classes from a lot of universities there are ways that you can do it but i encourage people who are coming into coaching to do it at a university level meaning you're going to get the same education as some snot-nosed 19 year old that is you know sitting in a classroom uh fresh out of high school you're going to get the exact same education and the reason that i like that delivery mechanism for this initial physiology education is that it puts you on the same level plan field as people who have gone through and gotten that type of education and what that then enables you to do is you can go out in the lay space and you can look at training articles that people have written you can go into research and you can look at research that uh that has been written and you have fundamental tools and fundamental framework to draw from to interpret those things correctly

you're not just simply regurgitating what so and so or such and such did with whoever's plan you have some physiology taught in a classical manner to actually back that up and i can tell you with the lens of experience that i have right now i get enormously frustrated when i look at a lot of the lay publications out there and they are just riddled with very simple vocabulary errors they don't describe aerobic threshold correctly or running economy and quite frankly when i look at those things i just throw them in the trash at that point that author now has no basis to stand on if they can't make those fundamental vocabulary or if they they don't understand the vocabulary in a fundamental way so that's the first step is get the tools that will help you that will help better inform you for the when you read things and when you become educated later such that you can determine what the good information is and what the bad information is that's the first piece of it after you've got or alongside when you're getting that initial education oh wait before i go on too far i would be remiss not to shamelessly plug something else that is coming out uh in the very near future i'm actually working on a ultra running certification from uesca u-e-s-c-a is how you uh is how the abbreviation

goes and they have started a they have started certifications for endurance coaches cycling running triathlon and ultra running as a subset of running or basically a bolt-on to the running certification and it's really something that's that that is unlike anything else out there and i can say that from firsthand experience i have had all the major national governing bodies uh licenses i've had a usa cycling coaching license i've had a usa triathlon coaching license and i've had excuse me a usa track and field coaching license and at a certain point in my career i let all of those go because the value of having to renew and recertify those just just was not very good for me now i wouldn't discourage anybody from getting those licenses but i do think that this new uesca certification is they they do it right i've had a chance to review all their cycling triathlon and running uh certifications and it's spot on and i'm uh in the process of developing their ultra running certification so that'll be out uh maybe about four months time um another reason why i like that is that it's not just a stamp you don't just take a test online and then that's it there's a community that's built in on the back end of it where coaches can kind of engage and converse and mentor each other uh and and ask questions about what they're uh what they're encountering on a day-to-day basis so there's the first step get educated get a traditional

education if you think about doing uh any additional certifications i would do that after the traditional bachelor's level exercise physiology type of education the second thing is to find mentors and coaches that you can go and reference and this this ultimately or this very initially seems very awkward for new coaches that are getting in the space they think that they're bothering a coach or that you know they're taking up too much of their time or whatever take time to build up a network of mentors and a network of other coaches that you can lean on for advice and counsel and even if you guys get together every week to discuss something pertinent in the training space i think that that is incredibly valuable that's framework that we use here at cts we have a uh a group of coaches our ultra running group is uh 11 coaches strong right now and we get together every week to to to talk about something i think that that's an incredibly valuable uh piece of the whole process that is worth far more than just scouring the internet and scouring twitter and scouring articles for information and frameworks and things and things like that so find other people out there that you think that are doing it that are doing it well and try to form some sort of network

uh that you can uh that you can actually lean on the last piece of advice that i would uh that i would give you is to think about the economic proposition and that's just reality you know if you're doing it for a source of income you're going to have to value your time and uh remote based endurance coaches at a very fundamental level level they're leveraging their time um and you can only and you only have so much of it it's a finite resource yeah you can jerry rig around how you deliver the services are you you know using a training program and applying it to multiple people are you building things from scratch are you using google sheets or are you using final surge are you using training peaks all those have their you know upsides and downsides and things like that but at a fundamental level you are absolutely leveraging your time and you have to think long and hard about the economic proposition uh about what it means to uh to to deliver a service to to somebody where it's going to chew into your time think about that develop the business model around that and really stick to those principles i would discourage anybody from trying from looking at the marketplace and just trying to race to the bottom and beat people on price point because there's always going to be another entity another coach another solution that looks for a cheaper way to do it you're never going to win the the you're never going to win that proverbial race to the bottom look at it from how much you value your own time and then craft the services around there so that's the advice that i would have for you i love talking about

this stuff i could probably do a whole episode on the business of coaching maybe i'll do that later but we'll put a pin in that one right there and we will go on to our next question okay next question's coming up but before we get to the question we have to get to the ads yes it's all about the ads about this episode of the KoopCast this question and the following answer is brought to you by none other than mad moose events yes mad moose events a race management company that has a lot of events here in southern colorado but also some in new mexico and utah i believe as well they put they're put on by husband and wife duo justin and denise ricks who are two of the most fantastic people on the face of the planet and anybody who has been to a mad moose event will agree a hundred percent with that statement i love justin's events and i've said numerous times i get to travel all around the world and see all types of events iron man events cycling events trail running events you name it i love justin and denise's events they are just so fun to go to they have this like homey vibe about them you can tell it's put on

by a husband and wife they stick to this ethos of trail running of keeping it low key and putting a keen focus uh on the on the athletes that are competing they're this really cool thing that they do at the end of a lot of their events not all but at the end of a lot of their events where they make up this like cheese enchilada dish in this steel pot over a campfire and people just dig into it and put it on a plate afterwards and it's just so good i'm talking about food a lot for this podcast maybe i'm hungry but anyway that's a cool thing that they do for their athletes they make it themselves and i also appreciate well i appreciate two more things about justin and denise the first thing is is they bring the whole family into it justin's brother helps out their kids help out they're marking the course the kids are actually really good runners too kids help out with marking the course and giving t-shirts and things like that is definitely it is uh definitely a uh a family affair and i also appreciate the fact that they keep it real like i knew justin when he had four or five events on the calendar and now he's got like 30 in their road events and trail events in different states some of them here in colorado springs some of them moab and it's just it's just been i really appreciate just the way that he has that that he has grown his business so go ahead and check out mad moose events dot com i know everybody out there is super trepidatious right now about signing up for events

but they're taking registrations for the fall they're taking registrations for some events that i have done and i love if i didn't live in colorado i would go to these events they do two really cool ones in gunnison the behind the rocks 50 and the sage burner the sage burner is actually one of my favorite racers it's really cool design they're taking registrations for those and they just happen to manage one of all of ultra running's favorite early season races that happens in february every year it's the moab red hot 55k it is such a cool race it's out on this classic moab slick rock it's hard it's gnarly if you catch a toe on the slick rock your penalty for failure is high it is an awesome race so go check them out considering plunking down some money for one of their races that are in the fall once the whole fog of this covid19 nonsense lifts go support justin denise they're freaking awesome people www.badmooseevents.com is the website check them out for our next question we are going international we got a question from fran from the uk take it away fran hi this is from from italy but i currently live in oxford uk and i wanted to ask you um

just in case we're gonna have to self-quarantine soon for uh the coronavirus situation uh is uh a turbo trainer uh for my race bike uh of any help uh to prepare uh for an ultra race and uh also how you can actually prepare for an ultra uh with uh some kind of training on a bike so basically substituting the running outside uh with uh bike training inside on a turbo trainer as i don't have uh treadmill my house thanks a lot cheers fran holy cow man first off i feel for you and your italian brothers and sisters i cannot imagine what that country is going through right now and since you have roots there although you're in the uk right now i'm sure you've got family friends colleagues that are just living through a kind of hell that i cannot even imagine so my deepest sympathies uh go out to uh out to you you've got it pretty hard in the uk as well um and if my my crystal ball is super fuzzy on this covet 19 thing but we're gonna have communities here that get they go on full down lockdown that's my that is my um that is my prediction in fact it might happen by the time this

podcast comes out two days from now we'll see if that happens um so there are going to be a lot of ultra runners that are thinking about this exact proposition i've had four of my athletes already talked to me about this the what if scenario of if they cannot go outside they can't go outside for exercise that's one of the restrictions that can very plausibly be passed down by any sort of uh by any sort of government and state local national whatever it seems like you're in that case with the u.s right now and you still want to train for your event but you've got a bike that's what turbo trainer is for those of you listening that are unfamiliar with that term it's just a stationary trainer that you can put your bike on and my advice to you is is you got what you got you got to accept the situation for what it is you've got a great tool and a bike in your home that you can absolutely leverage and still gain fitness from and i would encourage you to use that as much as possible i know there are a lot of people out there that are running back and forth on their balconies and around the kitchen table and that's great if you want to do that as a release and some psychological healing for what's going on great absolutely go and do it some people are even putting like dish soap on the floor and running in place that way great go ahead and do it but if you're looking at this through the lens of training for an event that's later on down the year you would be

better served to invest wholeheartedly in this bike and just do it just get on the bike make an effort each and every day to do something now there are a few caveats or a few enhancements i guess is the better way to put it a few enhancements that you can make to your indoor riding the first of which is is realize that in order for the gains that you or in order for the improvements that you're trying to make on the bike to translate into running you have to ride hard these long slow intervals what we would call in the running world steady state run or even tempo run if you were to translate those onto the bike they're really they're really not hard enough to make much of a difference for a highly trained runner for an untrained runner anything is going to make a difference but those long slow types of intervals probably aren't going to make that much of a difference so you'd be well served to completely sell out and just do high intensity intervals three minutes on three minutes off two minutes on two minutes off five minutes on on five minutes off times however many it takes you to get to 20 to 30 minutes do that two times per week and then intersperse those workouts with recovery rides of 60 minutes and or endurance rides of you know maybe even up to two or three hours but what i would really encourage athletes to do if they are stuck on a bike is to leverage the high intensity stuff as much as possible

that is honestly the linchpin and the whole thing leverage the high intensity stuff as much as you absolutely can and you can make good cardiovascular gains and they can translate into your running what you'll be missing is the musculoskeletal side you could augment that with some strength training at home and i would still encourage the heavy strength training or the heavy type of strength training that uh that i mentioned um uh in in one of the previous questions you can if you're if you seriously are stuck inside some step up step downs for 20 or 30 minutes can definitely stave some things off i am not the i'm probably the last person that would recommend that for anybody that can run outside but in your specific case you can definitely like augment or add on the cycling with some 20-30 minutes of just stepping up a step and then stepping down and up and down and up and down and up and down that wouldn't be a bad thing either but use the intensity on the bike try to squeak out as many cardiovascular gains as you can with high intensity intervals as hard as you can three minutes on three minutes off time six some sort of combination like that i really feel for you man holy cow the world is a much different place okay that was it for the questions i got a little bit on the outro stick with it all everybody we got one

more section to go all right runners what did you think i got a kick out of this that was one take believe it or not no edits maybe one small edit because i couldn't get the uh question up quite quick enough but anyway appreciate everybody listening to this episode of the KoopCast i'm gonna do it again i might actually do this next week so if you want to submit a question your best way to do it is just go to the hotline 719-357-6394 719-357-6394 and it will get read on the air just like these four questions here i had a really good time with it feel me to elaborate on anything that i went over over the course of the last hour i will absolutely do so you can also hit me up on twitter and or instagram at Jason Koop is the handle i can take those questions there as well i really think i'm gonna do this next week i got another i don't know a dozen or so questions that i'll that i'll compile from this and then i'll take any more between now and when i queue up the next podcast uh for next week my last plug my last ad listen up you guys this is a big one it's for a diner that is near and dear

to my heart king chef diner in colorado springs colorado has become trail and ultra running renowned yeah it's true trail and ultra running renowned and you probably don't even know it if you have seen zach miller in front of a gigantic burrito smothered in green chili that burrito came from king chef diner it's located in downtown colorado springs colorado and it is a mecca of fantastic dining food they are renowned for their green chili specifically i don't know how they do it they get pueblo they get uh chilies from pueblo colorado and somehow the owner gary has found this perfect recipe that brings out the heat and the salt and the spice and a little bit of habanero in their hot version of the green chili and it's just perfect it's perfect on eggs and it's perfect on the burritos that zach devours and in addition to that they've got this really cool funky menu that has all these crazy psychedelic characters that describe all of the menu items like the grump and the thing and merle scramble merle's like this magic magician that sits off to the side of the menu my favorite menu item is the

thing or the thang as i like to say and it's these two buttery pieces of thick texas toast layered on top of that is a huge mountain i'm talking huge it's like two potatoes worth of hash browns like golden crispy hash browns and i have them put sausage and a cheese blend in it with two over easy eggs on top and honest to god i have never ever had a bad egg at this diner i've been going there 20 years i've had several hundred eggs from this place i've never once had a bad egg and those of you that cook out there you know how hard that is to do to create perfect eggs time in and time out egg cooks make all the money in the restaurant industry because they have to be so precise with their cooking temps anyway i get it with two over eggs uh two over easy eggs on top and smothered in this wonderful hot green chili full of pueblo chilies and habaneros it is awesome i know that as mouth-watering as that sounds not everybody has the capability of making a pilgrimage to colorado springs colorado to experience the king chef diner people who come to our camps our coaches that come to our camps i always make it a point to take them to king chef go ask them it's freaking awesome but i know everybody out there is not going to be able to make the pilgrimage fortunately you can experience a little piece of this diner if you happen to live in

texas or colorado greater state of colorado utah new mexico kansas idaho or missouri you can find their salsa or their green chili at whole foods you can find it at natural grocers you can find it at king supers or you can even find it at walmart in some of those states how incredible is that if you live in any of those states go to the supermarket you might not be able to find toilet paper but i bet you can find green chili from king chef or salsa from king chef go check it out if you're really in a bind and you think this this green chili or the salsa is gonna blow your mind as much as i do go hit them up on the web at cosdiner.com that's cosdiner.com that doesn't sound like the right website anyway google king chef diner colorado springs it's really freaking good and you can order their salsa or their green chilies and have it shipped to you i give them away his christmas presents all time every year i give them my dad because my dad lives in new mexico he gets all he's all about the green chilies i give them to my dad but you can order them have them shipped to your house go support those guys i love them to death a lot of ultra runners here in colorado springs trail runners here in colorado springs military here in colorado springs

we're a big military town and you go in there you're gonna find not right now but you go in you can go in there in any other you know non-covid 19 uh time and you will find wrestlers from the olympic training center the ice skaters from the olympic training center the judo athletes from the olympic trainer training center the shooters from the olympic training center the speed skaters from the olympic training center you'll find all these world-class athletes sitting down mowing down on a big pile of hash browns covered in eggs oh it's so good check them out king chef diner here in colorado springs or on the web that's it for the ads people thanks for putting up with it i hope you guys go and support your local businesses your small businesses the businesses that tie the trail and ultra running community together whether i mention them on this podcast or not go seek them out go show them some love thanks for showing some love to this podcast by listening all the way to the end appreciate the heck out of everybody if you want to have your question read 719-357-6394 719-357-6394 that's the hotline for the KoopCast we will see you all next time and i really hope i get to see all you guys out on the trails at some point peace out you

Thank you. Thank you.