#22: Heart Rate Running, Nutrition and Mindsets with Zach Bitter

Zach Bitter recently set the new 100-mile (161km) running World Record in 11 hours and 19 minutes. He averaged 6:48 min / mile = 4:13 min / km and beat the previous world record by 9 minutes! That's about four sub 3 hour marathons in a row!! ⁣He then continued running another 4.88 miles to run the 12 hours World Record as well.    In the past 10 years he 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.    He is an absolute fat burning machine and I was thrilled to interview Zach for The Extramilest Show. We take a deep dive into heart rate training, nutrition, mindsets and much more.    ---    Find out more about Zach Bitter here:  Website Strava Instagram Twitter YouTube Podcast Products / videos / people mentioned Altra running shoes Altra Solstice for race Altra Superior for trails COROS APEX watch X-endurance Fuel-5 Unicity unimate (an instant Yerba Mate tea blend) Jim Walmsley Jared Hazen Video 100 Mile & 12 Hour World Record - Pettit Center Olympic Training Facility Show notes: Brief background as a runner [3:42] His first ultra running experience [7:02] How Zach 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 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 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’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 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] You can find me, Floris Gierman here:  Strava YouTube Weekly newsletter with Running Tips and Racing Strategies Podcast Instagram Facebook (Extramilest Group) Facebook (Personal)         ⁣