Elite Ultrarunning: Timing Peak Performance and Refining Fueling - Episode Hero Image

Elite Ultrarunning: Timing Peak Performance and Refining Fueling

The Strength Running Podcast · · Listen to Original Episode →
Original Title:

TL;DR

  • Elite ultrarunners can overextend training cycles, leading to suboptimal race performance due to accumulated fatigue rather than acute overtraining syndrome.
  • Transitioning to higher carbohydrate fueling requires deliberate gut training and refined nutritional product selection to avoid digestive distress at increased intake levels.
  • Elite athletes can extract value from failed PR attempts by analyzing training inputs and outcomes, using the fitness built for future cycles.
  • Consistent, high-quality training cycles, rather than single peak blocks, are crucial for long-term progression and enabling breakthrough performances.
  • Elite ultrarunning training volume can necessitate a shift to more refined carbohydrates to manage caloric intake and digestive load effectively.
  • Understanding individual workload per hour is critical for tailoring carbohydrate intake, preventing GI issues by matching fueling to energy expenditure.
  • Practicing carbohydrate intake during high-intensity workouts offers perceptual benefits and potential CNS adaptation, distinct from pure oxidation coverage.

Deep Dive

Zach Bitter's recent American record attempt for the 100-mile distance ended in a DNF, a result he attributes to drawing out his ultramarathon long run development phase too long, leading to him feeling overextended going into the race. This experience highlights a critical tension in elite training: the delicate balance between accumulating sufficient race-specific fitness and avoiding burnout. Bitter's approach to this setback emphasizes a forward-looking perspective, viewing the entire training cycle as valuable data for future success rather than a wasted effort. The implications extend beyond his personal performance, underscoring the challenge of precisely timing peak fitness, especially when incorporating new training modalities like structured biking or significant shifts in nutritional strategy.

The second-order implication of Bitter's DNF is the reinforcement that even meticulously planned training cycles can lead to suboptimal race-day performance if the timing of peak load is misjudged. He identifies that the extended "ultramarathon long run development phase" and the inclusion of a prior 100-mile tune-up race, while seemingly beneficial for reintroduction and testing new nutrition, may have collectively overextended his capacity. This leads to a state where physical and mental motivation wane, making it difficult to execute race-pace efforts. Bitter's reflection suggests that while consistent, high-quality training is foundational, the precise sequencing and duration of specific training blocks are paramount for achieving peak performance, and overextending these phases can be as detrimental as insufficient preparation. The lesson learned is that recognizing and respecting the finite window of peak performance is crucial for successful record attempts, and that sometimes, less specific work is more when already in peak condition.

Furthermore, Bitter's exploration of fueling strategies reveals a significant evolution in ultra-endurance nutrition, particularly concerning carbohydrate intake. Historically a low-carb proponent, he has experimented with significantly higher carbohydrate consumption (averaging 95.6 grams per hour compared to his previous target of around 40 grams per hour). This shift is driven by advancements in gut training protocols and nutritional products, which now make higher intakes more logistically feasible and potentially sustainable. The implications of this transition are twofold: it challenges the long-held notion that ultra-endurance athletes must strictly limit carbohydrate intake to enhance fat oxidation, and it highlights the importance of personalized adaptation. Bitter's success in tolerating these higher levels, even during his recent attempt, suggests that advancements in training the digestive system can unlock new performance potentials. However, his experience also underscores the need for careful calibration, as attempting to maintain high carbohydrate intake at higher intensities, beyond individual oxidation rates, can still lead to gastrointestinal distress, emphasizing that "more is not always better" without a nuanced understanding of workload and individual capacity.

The broader takeaway from Bitter's experience is that success in ultra-endurance events requires a dynamic, data-driven approach that integrates not only physical conditioning but also precise nutritional strategies and a deep understanding of individual physiological and psychological limits. His DNF, rather than being viewed as a failure, serves as a critical data point, reinforcing the cumulative nature of training and the importance of aligning peak performance with the intended goal. The ongoing exploration of fueling strategies, coupled with a refined understanding of training cycle timing, positions Bitter to continue pushing boundaries, illustrating that even at the elite level, learning and adaptation are continuous processes essential for sustained success.

Action Items

  • Audit fueling strategy: For 3-5 upcoming long runs, track carbohydrate intake per hour and perceived digestive comfort to identify optimal levels for 100-mile races.
  • Analyze training load: For the last 6-month cycle, identify specific training phases that contributed to feeling overextended before the PR attempt.
  • Create a training cycle template: Document key learnings from the recent PR attempt to inform future training plans, focusing on timing of peak performance.
  • Measure fueling tolerance: During 2-3 longer training sessions (2+ hours), consistently consume 75-100g carbohydrates per hour to assess digestive capacity.

Related Episodes

Key Quotes

"I think where I maybe went wrong with the entire process was I drew out what I like to call kind of the ultramarathon long run development phase of training, which is the structure of time I spend at the end of a training cycle peaking for an A race where I'm really moving a lot of my training load and focus towards race-specific stuff."

Zach Bitter explains that he may have extended the final phase of his training, focused on race-specific preparation, for too long. This prolonged period of high volume and intensity, he suggests, likely led to him feeling overextended going into his record attempt.

"The way I like to do this is if I do, I usually treat a full training cycle as about a six-month process. So when this one began, it was right around mid-year, and I was just coming off an Achilles tendon issue that sort of sidelined me from running for about four weeks, and then I had another roughly four where I was sort of building back up to traditional running volume and getting to a spot where I could realistically think about timelines with races."

Zach Bitter details the timeline of his training cycle, noting it began after recovering from an Achilles tendon issue. He highlights the importance of rebuilding volume gradually before targeting specific race timelines, indicating a structured approach to his preparation.

"At first, you always just kind of think, 'Okay, there's going to be some ebb and flow through this race in terms of like you'll have your high points and your low points, and you're better off not overreading into those too early because a lot of times they just pass.'"

Zach Bitter describes the initial reaction to feeling difficulty during a race, which is to acknowledge that fluctuations in performance are normal. He emphasizes the importance of not overreacting to early challenges, as these can often resolve themselves over time.

"But we're all still going to have that same variance between optimal and suboptimal, and if you do what I did and kind of overextend a phase of training to the degree where you end up on the suboptimal side of that, you're just going to be less likely to be able to navigate that when the going gets tough."

Zach Bitter reflects on the universal experience of performance variance, stating that even elite athletes can fall into suboptimal performance states by overextending training phases. He notes that this makes navigating difficult race conditions significantly harder.

"I look at my own experience running with this too, where I tend to be my strongest not when I have one really good training cycle, but when I stack a few good consistent ones on top of one another."

Zach Bitter shares his philosophy on peak performance, asserting that sustained strength comes from accumulating multiple high-quality training cycles consecutively. He suggests that consistency over time, rather than a single exceptional cycle, is the key to long-term success.

"The way I like to look at this is you can't accidentally run a good race. If you run a good race, then you were doing things right and you got the result for it. But you can have a bad race with a lot of good training."

Zach Bitter posits that a good race performance is a direct result of correct training and execution. He distinguishes this from a bad race, which can occur despite a significant amount of good training, implying that external factors or timing can still lead to suboptimal outcomes.

"I mean, my peak week, I think, was 154 miles of running. Holy moly. I had a bunch of weeks that got to around 20 hours of total work when you look at just cross-training and strength work and things like that. So yeah, it was a big workload."

Zach Bitter quantifies the significant training volume he undertook, including peak weeks of 154 miles of running and approximately 20 hours of total work when incorporating cross-training and strength sessions. He underscores the substantial workload involved in his preparation.

"I think if you can go, you can maybe go in with like that sort of a structure, but then be very open to making small pivots that are individual to your needs as you start getting feedback from yourself."

Zach Bitter advises that while a structured approach to training is beneficial, athletes must remain adaptable. He emphasizes the importance of making individualized adjustments based on personal feedback and responses to training.

Resources

External Resources

Books

  • "The Science of Running" by Steve Magness - Mentioned as a foundational text for understanding training principles.

Articles & Papers

  • "The Science of Running" (Source not explicitly stated, but implied to be a body of research) - Discussed in relation to understanding training principles.

People

  • Zach Bitter - American record holder in the 100-mile and 12-hour events, host of the Human Performance Outliers podcast.
  • Kira Demato - Guest on the Human Performance Outliers podcast.
  • Cam Haynes - Guest on the Human Performance Outliers podcast.
  • Terra Dower - Guest on the Human Performance Outliers podcast.
  • Nick Bear - Guest on the Human Performance Outliers podcast.
  • Jason Fitzgerald - Host of the Strength Running podcast.
  • David Roche - Mentioned for his insights on gut training and stomach capacity.

Organizations & Institutions

  • Strength Running Podcast - Consistently ranked among the top running podcasts.
  • Human Performance Outliers Podcast - Hosted by Zach Bitter, featuring discussions on training theory and science.
  • Team USA - Zach Bitter has competed for this team in world 100k events.
  • Two Brain - Partner offering a pre-workout supplement.
  • Previnex - Partner offering a gut and greens superfood powder.

Websites & Online Resources

  • strengthrunning.com - Award-winning website with running resources.
  • ZachBitter.com - Website with links to Zach Bitter's podcast, social channels, and training journal.
  • Instagram - Social media platform where Zach Bitter is active (@zachbitter).
  • X (formerly Twitter) - Social media platform where Zach Bitter is active (@zbitter).
  • Substack - Platform where Zach Bitter previously posted a weekly training journal.
  • Strava - Platform where training data is publicly available.

Other Resources

  • 100 mile race - A distance event discussed in relation to training and performance.
  • 12 hour event - A distance event discussed in relation to training and performance.
  • 50 mile race - A distance event discussed in relation to training and performance.
  • 100k race - A distance event discussed in relation to training and performance.
  • 50k race - A distance event discussed in relation to training and performance.
  • Carbohydrate experiments - Discussed in relation to fueling strategies.
  • Low carb approach - A historical fueling strategy discussed.
  • High carb fueling - A current fueling strategy being experimented with.
  • Gut training protocols - Methods for improving digestive tolerance of carbohydrates during exercise.
  • Ultramarathon long run development phase - A specific phase of training for long-distance races.
  • Six Days in the Dome - An endurance event in Milwaukee, Wisconsin, which Zach Bitter plans to target.
  • Desert Solstice - A race event previously attended by Zach Bitter.
  • The Equalizer 12 Hour - A race event attended by Zach Bitter in October.
  • Achilles tendon issue - A past injury that affected Zach Bitter's training.
  • Biking component - A cross-training element incorporated into Zach Bitter's training.
  • Zone two lower end of zone three type of work - A description of training intensity.
  • Lactate threshold - A physiological marker related to training intensity.
  • VO2 max - A physiological marker related to training intensity.
  • Liver and muscle glycogen levels - Energy stores within the body.
  • Central nervous system component - A factor influencing perceived effort during exercise.
  • Carb phobic - A psychological aversion to carbohydrate intake.
  • Oxidative stress - A physiological process related to exercise.
  • Anthocyanin - An antioxidant found in New Zealand black currant berries.
  • Vasodilation - The widening of blood vessels, improving blood flow.
  • Microbiome - The community of microorganisms in the gut.
  • Gi health - Gastrointestinal health.
  • Inflammation - A biological response to injury or infection.
  • Macronutrient - A nutrient required in large amounts, such as carbohydrates, fats, and proteins.
  • Ketogenic diet - A diet very low in carbohydrates.
  • Fat oxidation rate - The body's efficiency in burning fat for energy.
  • Aerobic threshold - The intensity at which the body begins to rely more on aerobic metabolism.
  • Calorie intake - The amount of energy consumed.
  • Stomach capacity - The volume the stomach can hold.
  • Refined carbohydrate sources - Carbohydrates that have been processed, often with lower fiber content.
  • Whole food carbohydrate sources - Carbohydrates from unprocessed or minimally processed foods.
  • Fiber - Indigestible plant material important for digestion.
  • White rice - A refined carbohydrate source.
  • Honey - A natural sweetener and carbohydrate source.
  • Maple syrup - A natural sweetener and carbohydrate source.
  • Fruit bowls - A preparation of various fruits.
  • Gels - Concentrated carbohydrate supplements.
  • Liquid carbohydrate - Carbohydrates consumed in liquid form.
  • Solid option - Carbohydrate sources consumed in solid form.
  • Palate variance - Variety in taste and texture.
  • Digestive standpoint - Relating to the process of digestion.
  • Palatability - How pleasant a food or drink is to consume.
  • Upper GI issue - A problem affecting the upper part of the gastrointestinal tract.
  • Perceptual standpoint - Relating to how something is perceived.
  • Perceived effort - The subjective feeling of how hard one is working.
  • Liver and muscle glycogen - Energy stores in the liver and muscles.
  • Blood sugar - Glucose levels in the blood.
  • Lactate threshold - The point at which lactic acid builds up in the blood faster than it can be removed.
  • VO2 max - The maximum rate of oxygen consumption during intense exercise.
  • Jostling of the stomach - The physical movement of the stomach during exercise.
  • GI distress - Discomfort in the gastrointestinal system.
  • Central nervous system - The brain and spinal cord.
  • Preconceived notion - An opinion formed before having adequate knowledge or experience.
  • Psychological thing - A phenomenon related to the mind and emotions.
  • Aversion to vodka - A dislike or avoidance of vodka.

---
Handpicked links, AI-assisted summaries. Human judgment, machine efficiency.
This content is a personally curated review and synopsis derived from the original podcast episode.