CTS Blog and Articles

The endurance athlete's source for information on training, nutrition, motivation, strategy, and more.

Tapering and What to Do the Week Before Your Race

Training can be a lot like drinking: to have a great time you need to know when to stop. In the week leading up to a race or event, athletes can do more to undermine their training than they can to enhance it. Yet, just like that “one more” drink, it’s the prospect of getting…

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7 Steps to Recovery After Running 100 Miles

By Jason Koop, CTS Coach and author of “Training Essentials for Ultrarunning” I just returned home from supporting athletes at the 2017 Western States Endurance Run, and I’m tired. I need a recovery week and I didn’t even run the race! Congratulations to everyone who toed the start line, fought through their individual rough patches,…

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40,000-Hour Review of Bonk Breaker Nutrition

Sampling at event expos and swag bags is one of the primary ways sports nutrition companies get people to try their products, and while it’s a great way to get a sense for a product’s taste and texture, that’s about all it’s good for. The real test of a product is to use it consistently…

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7 Things Cyclists, MTBers, and Triathletes Should Do When You Crash Your Bike

  Whether you’re a road cyclist, mountain biker, or triathlete, if you spend time on two wheels you will inevitably crash. Experience helps make crashes less frequent, but even the most experienced riders sometimes fall. Recently I was reminded of this when Kirk Nordgren, a longtime CTS Coach and General Manager of our Santa Ynez Training…

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Tapering for Ultrarunning: How to Prevent Taper Tantrums!

By Jason Koop, CTS Coaching Director, Author of “Training Essentials for Ultrarunning” For many athletes, tapering before a major goal event is a double-edged sword. On the one hand they are happy about the lightened training load, but on the other they are sometimes anxious or distressed by the reduction in training volume. Athletes have…

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Why Happy Athletes Are More Successful (And How to Be One)

  “If I run happy, I run well.” – Kaci Lickteig, Western States Endurance Run Champion Kaci Lickteig is one of those people. You know, those people who can still smile when everyone else is grimacing, who has the presence of mind to thank course volunteers while climbing steep grades, and whose happy countenance and…

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4 Things Cyclists, Runners, and Triathletes Do Poorly

  You’re a smart person and endurance training isn’t rocket science. To be perfectly frank, you could probably figure out most subjects if you had the time and motivation to do so. So we understand if you’re looking at a bunch of training manuals, websites, and magazines and figuring you can handle this training thing…

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Build an Unbeatable Ultrarunning Support Crew in 6 Steps

  You spend a lot of time inside your own head during an ultramarathon, and entering an aid station sometimes feels like a brief and welcome visit to civilization. Most ultras now have such comprehensive race provided support that a runner doesn’t absolutely need his or her own personal support crew, but it sure is…

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Are You Just Getting Soft? Mental Toughness and Performance Decline in Athletes Over 40

  I spoke at two book signings this week and during both Q&A sessions I was asked about the impact of age on declining endurance performance. It’s one of the most common questions I get, and I’ve written about it previously. I’ve also been reading about mental toughness and the connection between hard training and…

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Maximizing Hot Weather Training for Ultrarunning

By Jason Koop, author of “Training Essentials for Ultrarunning” Ultramarathon runners have to be prepared to compete in a wide range of weather conditions, from mid-day heat to late night cold, rain and even snow. It is important to recognize the difference, however, between preparing for the experiential challenges associated with weather and maximizing the…

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