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

73 min • 12 september 2019

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:

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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:

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