Zach Bitter, World Record 100 Mile Running
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- čas přidán 12. 09. 2019
- Zach Bitter ( / strava ) recently ran a 100 mile (161 km) World Record in an incredible 11 hours and 19 minute! Talking about a fat burning machine right there! How in the world can you train to run a Sub 3 Hour marathon pace (6:48 min / mile = 4:13 min / km) for about 4 marathons without stopping?!
What can we learn from his approach and apply to our own endurance training and racing? That is exactly what I wanted to find out on this latest episode of The Extramilest Show.
In the past 10 years Zach ran more than 50,000 miles = 80,467km. Using performance as his compass, he learned a lot over the years of what works well for him. In our conversation we take a deep dive into heart rate training, nutrition, mindsets and much more.
Thank you everyone in the Extramilest Facebook group for submitting many great questions. You can join here if you haven't already: bit.ly/2M3qP40
YOU CAN FIND ZACH BITTER HERE:
* Website - zachbitter.com/
* Instagram - / zachbitter
* Strava - / strava
* Twitter - / zbitter
* CZcams - bit.ly/2kJ3WcW
* podcast - humanperformanceoutliers.libsy...
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Personal Best Program: www.pbprogram.com/
► Strava - / strava
► Website - extramilest.com
► Podcast - extramilest.com/podcast/
► Instagram - / florisgierman
► FB group - bit.ly/2M3qP40
Subscribe and hit the bell to see new videos: bit.ly/Flo-YT
PRODUCTS / VIDEOS / PEOPLE MENTIONED:
* Altra running shoes - www.altrarunning.com
* Altra Solstice for racing - bit.ly/2kkpD2U
* Altra Superior for trails - bit.ly/2lTCQ2M
* COROS APEX watch - coros.com/apex.php
* X-endurance Fuel-5 - shop.teamxnd.com/xendurance/Home
* Unicity unimate (instant Yerba Mate tea blend) - bit.ly/2kfz6s6
* Jim Walmsley - www.walmsleyruns.com/
* Jared Hazen - / jared_hazen
* Video 100 Mile & 12 Hour World Record - • 100 Mile & 12 Hour Wor...
SHOW NOTES:
* Brief background as a runner [3:42]
* His first ultra running experience [7:02]
* How Zach Bitter first got into HR training and how he integrates it in his training [9:22]
* How to figure out your correct heart rate training zone, more specific than the 180 formula alone. [11:02]
* How Zach Bitter trains for his different races [16:07]
* Zach's preparing specifically for this World Record run [21:22]
* Importance of positive mindsets during races [26:22]
* Looking at HR vs looking at pace [27:32]
* How does Zach Bitter overcome though spots in training and racing [29:22]
* Benefit of Zach training in a lot of heat in Arizona [35:22]
* His race hydration and nutritional approach on race day [36:52]
* Running 4 sub 3 hour marathons back to back [41:22]
* Zach Bitter's approach with high fat, low carb, ketosis and carb intake [42:22]
* How do you find the minimum dose of carbs to perform well? [46:00]
* How would Zach change his nutritional approach if he would race at higher intensity [50:10]
* How Zach limits his injuries risks [54:20]
* Improving tight calves [1:00:10]
* The importance of consistency and the right training approach [1:01:50]
* Shoes Zach's runs in are Altra running shoe [1:04:20]
* Running watch, Zach Bitter uses the COROS Apex [1:06:05]
* Zach's coaching calls for problem solving [1:09:47]
* About the Human Performance Outliers podcast Zach co-hosts [1:10:52] - Sport
*Hi there! In the coming days and weeks I’m hosting several live webinar trainings about how to run a Personal Best race time, with special optimization strategies. Spots are limited, register for free here: **bit.ly/Running-Training-Flo*
"Consistency - people will be super motivated and they'll get in a good training block, . . . then they'll lose motivation or maybe something will get in the way, and all of a sudden it will wane off! They'll find themselves constantly going back and forth from doing a little too much and doing a little too little or a lot too little! Instead of looking at the long goal and being realistic with what they can handle, their current fitness, and how much time they have!"
This is me and it's something I have come to terms with! I now go to bed at 7pm and get up at 3am every day, because if I don't knock out my training first thing in the morning something will inevitably come up and I'll miss that day. I don't want to miss the chance to improve because I missed some good weather or had a great recovery, but had to help my son fix a water pump in his car, or had to go to the store for my wife. I am determined to make consistency my montra and let the rest of it be secondary.
My favorite quote is when Zach shares around self-doubt and the fact that he, too, has to go through though spots: "The difference between you having a good day and you having a great day is how many times more I can pass that self doubt". Great lesson!
Great episode Floris! My favorite takeaway was Zach clarifying how he strategically uses carbohydrates in his training. This has inspired me to review my own nutrition and try making adjustments in my training cycle to match intensity.
One of the best videos I’ve viewed for me so far. Seeing the ketogenic diet being used and manipulated successfully is highly inspiring. I’ve cycled on and off strict keto and even won a weight loss competition on it a little over a year ago. However I received a lot of criticism from it especially when trying to run with a modified keto diet. I ended up believing the masses that I would injure myself or die of a heart attack if I continued with a low carb approach in combination with running. I will be experimenting with this approach again. Very exciting!
Forgot to mention that I loved the comparison Zach made of carbs being used like caffeine, as an energy boost! 😜👌🙌
This is the second interview I've watched on your channel. You have solid guests and ask good questions. Nice work. Subbed :-)
Wonderful interview. I really enjoyed the conversation around carbs and diet. Always interesting and so much more to learn about it all.
Great interview as always Floris, thank you! Zach has so many good insights, it's all so interesting. I already decided from my own experience to tweak my MAF HR based on my actual max HR and my zones. So to hear it validated by someone like Zach was a good boost in confidence. Cheers!
What an informative interview. I am quite eager to get really watch / listen to the interview again so that I can grasp the different methods Zach puts to use. i.e. Carb intake to finding true 180. Well done on the interview, Flo!
A ton of interesting and informative ideas to think about. He has a basis in low heart rate/MAF training but that’s not all he does, and his diet is mostly high fat/Keto and yet he consumes some carbs especially during training blocks. Consistent, gradual growth wins the day.
I liked the part: I never get more de-fit that 80-90 % and also never stay in peak fittnes more than a cople of month. Thats consistency!!
Zach is a superior guest, and not just because he is a wildly gifted and decorated world champion. But Zach does an excellent job explaining a wide variety of important topics in simple terms we amateurs can understand. You do a great job interviewing him too, because you let him talk without unnecessary interruption. Congratulations on booking him onto your channel! Yes, I would love to try Altras, because I have a wider foot. And I'm curious (and cautious) about zero drop. Anecdotally, they seem to be popular with folks who enjoy longer, tougher runs, i.e., people like to beat them up. If I had to pick a quote, I like your introduction of the new training paradigm, "Couch to World Record" @56:00.
Flo! Just started consuming your content, after a friend convinced me to run the Irvine half marathon last weekend. I need to work on improving ankle care and support; the ankle stretches Zach recommends about an hour in were great. Cheers!
Congrats to Greg Petree for winning a pair of Altra shoes. Thanks everyone for sharing your takeaways from this Extramilest Show. These comments summarize the lessons and quotes very well. If you haven't read the comments yet, check it out!
4:02 "everyone else was like, I never wanna do that again"
@@ABerg_551 haha, spot on! That was a clear sign right there
"Don't get addicted to having everything go right" 31:30...as it relates to running/races ultra distances.
Many good takeaways from this episode. But for me one of the biggest takeaways was to divide the year into a trail part, and a road/flatter part.
Which shoe is better for road running escalante 2.0 or 1.5 ?
Great interview as always! I liked the conversation around how positive/negative thinking can directly impact pace. Definitely mind plays a huge role on running.
Btw running in Altras for 3 years now! Love my Escalantes!
This conversation is completely 🔥🔥🔥🔥
Thanks for sharing very helpful information. Great interview. Good to know which shoes work well.
Happy to see this video! Most awaited as I am mostly low carb n high fat!
I liked his comment on how MAF is a great foundational component but as we plateau we then adjust training to fit what our actual goals are for various race distances. Also happy to see him point out MAF is a good generalized formula but using actual Max HR gives you a better indication of your real MAF and subsequent zones.Although Maffetone doesn’t discourage anaerobic or interval work, I feel he too often downplays it and states you will always see progress without any consistency using it and if you don’t it must be stress or diet. I feel this is too much of a binary answer, happy to see a real world example of someone taking that base fitness and tailoring it through trial and error to fit his specific needs.
Also really appreciated his perspective on training saying you can have off years even with great training from a race perspective yet the year after it will still pay dividends. Great to hear his thought process being long term and holistic vs short sighted
Agreed!! I've never agreed with that very generic 180-Age formula, and glad that it took someone like Bitter to downplay that. Everyone's max HR is different...He also emphasizes "training for your event" and doing workouts, whereas most of the MAF "purists" eschew speedwork of any kind and are very adamant that anything over MAF will "ruin" their training.... This guy was a great guest!
yes agreed. I prefer to use a heart rate percentage of my max that I get off of my heart rate monitor at max efforts. Anyways im trying to figure out what percentage of that heart rate is to do the low maf type training. i have been using 70% but cant find any information on that.
Herbinatoru_88 I
What a Great Podcast with a Great Gast and Host. Best Endurance Podcast ever. Keep up the Fanastic Work. You are doing a great job.
Excellent video. He has so much knowledge & experience its hard to pack in to just one episode. I am interested in his take on doing a MAX hr test. His views that MAF is the essential base for any type of training. His final thoughts about consistency rather than too much (getting injured) or then too little. I personally was guilty of this, I pushed a little too hard got an injury and derailed my planned marathon.
Another big take away was relating to diet not to obsess on a certain power to weight ratio, and rather how you feel, perform and recover. I have to re watch and listen to it for sure, to make sure I didn't miss anything. Thanks again Floris for the great show.
This is so inspiring. I have been training my body with MAF and trying to become a fat adapted athlete. I have had progress and it thanks to your show. Especially your interview with Dr Mark cucuzella. Tomorrow I'm taking on Imtuf 100 and hope my training holds up. Thanks for what you do.
Hi Floris. Loved the video. Many great insights. Training for MCM and best take away. is my HR train is going to get me there and I will need to work on the mental side to push the negative thoughts away. I am in extramilest strava group. Big training block... keto dropped 30 pounds and doubled my mileage (slowly) at 62 and now 210 pounds. Thanks for what you bring us here on your channel.
The clarification around establishing a "true 180" HR, has been most helpful. I'm just moving into low HR training and I look forward to shortly taking an average from the x3 suggested methods (hill, track 1 mile, track 400m with incremental readings). Subsequently, to see where the plateau is and working slowly towards threshold (as Zach suggests) -6 weeks out from taper. Vastly-increased miles training has served me well this year and now, combining low HR training, I look forward to the ongoing adventure that running can be and hopefully is! Best Wishes, Russell Kemp.
Amazing interview with an Amazing athlete. I am taking away utilization of carbs during endurance training. I have seen issues of running out of glycogen while running. Adding some carbs has improved my endurance & speed while still staying in ketosis.
Great interview.
Interesting how he talked about switching from flat training to hilly training for the western states and caused a stress fracture. Amazing athlete with a ton of information, thank you.
My favourite part was when Zach tells how he did adjusted Maffetone's 180 Formula (and mentioned how to do this) and how crucial is to make an appropriate aerobic base before moving on to another traning's aspects as speed or hills. So yeah, the importance of the basics.
Greetings from Australia. Great interview, Floris!
Greetings right back from Los Angeles Mark, glad you enjoyed it. Cheers!
Great interview Floris! My biggest takeaway is that Bitter is very results-focused and will alter his diet and training to narrow in on the event and what is needed for him.
Great interview 🙂
What a guy! Liked his thought on checking out one's maximum heart rate to calculate the MAF zone. Lots of take away for me, will have to listen few more times. Thanks Floris, you are make the world of running so small..
Happy to hear that Amit, thanks and have fun on your runs!
I appreciated hearing about Zach's diet. Using a keto approach and letting his energy level determine when he might need more carbs. Also, hearing about yerba mate (or is it yerba matcha?) and the concept of microstressing the body constantly not macrostressing. Lots of helpful ideas.
My takeaway was his way of checking the MAF on a track: warm up, 1 mile at 10K race pace, 400 meter all out. I love my Altra shoes, hope I win :)
Loved this video! Especially the part about customizing your MAF. This could be the missing piece for me. I can easily get my HR to 200 but my MAF is 137. Maybe this is why I’ve seen absolutely no pace improvements in my year plus of strict high volume MAF!
@Kent Luu I use HR reserve...a lot more accurate IMO and more matches when I feel my breath change and how I can say my ABC's. With a max HR of 195 and a resting HR of 55 puts my MAF at more towards 150 vs 180-45. This feels "right" IMO.
The training in high temperature areas is very interesting
I live in UAE and I was training in 36 - 38 degrees and sometimes 40 - 43 degrees. I hope this will help me when the temperature is lower
The first 10 seconds or so i think sums it all up prefectly! MAF training is the perfect fondation for endurance training
The whole Zach episode was fascinating and the thing that made me smile was the fact that you had to start over because you hadn’t started recording😂 How long did it take😎
Haha, good thing we were just getting started, only 2 minutes in. Usually I record with Skype and recently moved over to Zoom, still getting used to the not auto-recording part. Glad you found the episode fascinating. Cheers!
How getting that Aerobic base to plateau you can go anywhere after that by customizing your plan to your goals.
Useful to learn that Yerba matcha tea can be a good substitute for traditional caffeine supplements
Hi Floris, I hope this finds you well. I was wondering if you could answer a question I have about MAF training? I’ve been watching all your videos and super inspired with your sub 3 hour marathon article you wrote when you broke 3. So I’ve started my MAF training but I’m struggling abit. I seem to be experiencing the complete opposite to what most people experience. My Max MAF hr is 146. So my range is between 136-146. So I ran 5 miles this evening at a average pace of 7.30 minutes per mile and my max hr was 143 so I didn’t even get to my max but the issue is it didn’t feel easy like I’d imagined it would feel. Even tho my hr was low it still felt like an effort. Do you have any advice? Thanks Gary
Hi Gary, some runners have a relative lower HR. Totally fine to run MAF -10 or even MAF -20 or more. You're still developing aerobically well. Many of my runs are at MAF -20 ish as well, since MAF at most runs is pushing it too hard for me as well in training. Cheers
The scosche armband is very accurate not annoying like the chest strap
I have been watching your videos quite often. I am still trying to find that certain percentage of max heart rate to run at low instead of using that mafetone method. Whats that percentage of max vs 180-age? Still haven't found.
28:00 -- Also agree with Zach that HR is really useless metric during an actual race. First of all, my adrenaline is way up at the beginning, so my HR is already 10BPM above "normal", so it's not even a valid metric to gauge my effort or even how I "feel"...... I'm 49 and my HR is 170 average during a HM or close to that in a FM... When it's race time, you go for your time goal...period...
Hi Floris, did you end up not publishing the interview with Coros' CEO that you refer to in this video?
Correct, we ended up not using it due a mic mall-function.
Hey do you have a podcast?
Is it possible that the fitter you are, the lower your HRmax is? I remember doing a V02max test and clocking 180 about a year ago, and then in September 2021 I ran a trail half marathon and I kept that HR for waaay over 20min. I mean, isn't it possible that the body simply adapts the cardiac frequency depending on the stroke volume?
If I'm trying to improve my 5k or cooper test how relevant is low intensity/low heart rate training. I understand that you need an aerobic base but if you are trying to run a faster pace isn't pace training/interval training the most optimal/relevant?
I think my question here is missing a time horizon, let's just say 4 month.
Love the guy! But I didn’t understand his points about HR training, he talked too technically for a newbie like me... Please, help me understand. Maybe a link to explanation... Thanks!
It is a great interview. One of the unsure-about is if I need or should us the HR monitor during races ... I think I will follow the advice not to 😊
Pointless wearing a HR monitor in a race, you can either go or you can't. And aside from this, in a race your HR does not react the same as in training, as your endorphins are ramped up 200% through 'flight or fright'. In a race, where you have to sprint to bridge a gap or cross the line you will reach your true max HR. You cannot reach you MHR in training, no significant endorphin increase. This is shown in both running and cycling track events. The best gauge of performance in a race is YOU not a monitor that will lag.
Rod thank you for your input