035 – What it takes (mentally and physically) to run 100 miles

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On today’s episode we welcome Zach Bitter. Zach is an endurance athlete and coach and he is nothing short of a high achiever. He consistently runs 100 mile ultra marathons and is now in the midst of preparing for an even greater race.

In today’s episode we dive into the cognitive battles that Zach faces on a daily basis. We get into understanding the mechanics of how he eats, how he prepares for a race like this, how he trains and maintains a dynamic relationship with his wife, who’s also an ultra marathoner.

Zach shares details about how he manages his ketogenic diet with his training program and the reasons behind it. We also dig into how he prepares for what might go wrong in a race, his tracking strategies, and his advice for those who are interested in transitioning into endurance focused training.

This episode is sponsored by Four Sigmatic, providing the best-of-the-best superfood to help you take on the day, with a focus on the best mushrooms concoctions. To try out their products, head to Foursigmatic.com and use the discount code “muscle” for 15% off your next order.

Time Stamps

  • How Zach first started to get involved with the sport of extreme endurance. [6:17]
  • Mind games and thought cycles of a 100 mile race. [11:38]
  • Zach’s eating plan on a day-to-day basis, depending on training cycle. [19:19]
  • Training regiment that Zach follows and how he measures his progress. [24:58]
  • The amount of carbohydrates and fats versus calories burned on long runs. [30:23]
  • Zach’s current daily caloric intake and body weight. [33:36]
  • Main sources of calories in Zach’s diet; fats, proteins, and carbs. [35:35]
  • How Zach is changing his training and diet strategies training for 153 mile race. [42.26]
  • The typical things that can go wrong on a 153 mile race. [46:16]
  • Everyday essentials in Zach’s routine to be a world-class achiever. [48:38]
  • How Zach and his wife integrate their intense training life into their relationship. [50:12]
  • The main tracking technology that Zach uses for his training and runs. [53:32]
  • Advice for transitioning into endurance centric training. [56:44]

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Ben Pakulski

Ben Pakulski

Since first lifting weights as a teenager, Ben has been on a mission to do whatever it takes… …to become the most muscular man on the planet! On the eve of The Arnold Classic, he confronts the dark realities of bodybuilding… And his own future! Follow him on his journey…

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Formerly the Muscle Expert Podcast. The world’s top authority on intelligent muscle building and fat loss gives us a simple to understand deep dive into the complex world of building a body you love, and living your greatness. Weekly interviews with leading experts in a vast number of scientific fields focusing on health optimization (nutrition, sleep, hormones, mindfulness and mind set), strength, (both physical and mental), and muscle hypertrophy. Learn proven strategies for optimum life performance, whether it be in the gym, the board room or the bedroom; this is the blueprint for becoming the upgraded modern man. Ladies, this podcast is for you too. The topics, tips, and life hacks covered are essential for every individual who wants to upgrade themselves mentally and physically.

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