better sleep

Time-Crunched Athlete Guide to Better Sleep

Topics Covered In This Episode: Stages of sleep nREM vs. REM sleep How you sleep when physically tired vs. emotionally fatigued Health implications of sleep deprivation Role of sleep in injury prevention How do you know if you’re getting enough sleep Keys for optimizing sleep hygiene HOST Corrine Malcolm has been a CTS Coach for …

athlete immunity

How to Protect and Boost Athlete’s Immune System

Topics Covered In This Episode: What can I do to boost immune system? Why do I get sick after big races? Innate immunity vs adaptive immunity Basic biology of the human immune system History of the “Open window theory” How to decrease illness risk associated with training Managing sleep to protect your immune function Managing …

jet lag

How to Beat Jet Lag and Before Your Big Event

Topics Covered In This Episode: Factors affecting jet lag and travel fatigue Minimizing sleep disruption during international air travel Best transatlantic flight choices for athletes Dealing with jet lag Time required to acclimate to eastward or westward travel How to get circadian rhythm back on track once you’ve arrived HOST Corrine Malcolm has been a …

neal palles

Creating Confidence to Succeed in Ultraendurance Events

Topics Covered In This Episode: Thoughts that keep people from feeling confident Self-efficacy vs. self confidence The power and benefit of staying in the moment The value of writing down instances of achievement and great effort The confidence pitfall of taking on too much Why self-compassion is essential for ultraendurance athletes GUEST Neal Palles is …

training for mountainous ultramarathons

Flatlander’s Guide to Training for Mountainous Ultramarathons

Topics Covered In This Episode: How to train for mountainous ultras when you live in flat regions Altitude tents vs. fundamental aerobic training Using local features to replicate vertical gain/loss from your event The advantage of using rating of perceived exertion (RPE) to prepare for varying terrain GUEST In this episode, host and CTS Coach …

western states

Post-Race Analysis and Lessons from the 2022 Western States Endurance Run

Topics Covered In This Episode: Pros and cons of setting pacing goals in goal races Aid station strategies that saved serious time Heat management strategies that really worked What support crews did well and can do better to help runners reach the finish Guests Host Corrine Malcolm is joined by three CTS Ultrarunning Coaches to …

trail running poles podcast episode

Should You Use Trail Running Poles At Your Next Ultramarathon?

Topics Covered In This Episode: The benefits of running with poles Factors to consider when choosing whether or not to use poles How to properly size your running poles How to incorporate trekking poles in your training Common mistakes athletes make when using poles Guest Bio Adam St. Pierre is a former CTS Expert Ultrarunning …

exercise and air pollution

Exercise and Air Pollution: Training and Racing When Air Quality is Poor

Topics Covered In This Episode: How does exercise make your exposure to pollution worse? Health effects vs. performance effects of air pollution. Which pollutants are more harmful to athletes during exercise? How and when to adapt workouts due to poor air quality. Mask or no mask during exercise on days with poor air quality? Guest: …

Ultramarathon crew and pacer podcast episode

Tips For Choosing Your Ultramarathon Crew And Pacer

Topics Covered In This Episode: How to choose a good pacer The key crew roles Common mistakes runners make with crews and pacers Planning for things to go wrong Guest: Andy Jones-Wilkins, known as AJW, is an ultrarunner and CTS Coach who first began running ultramarathons in 1992. AJW ran his first 100 miler in …