It is a mint chocolate flavor electrolyte so blends well. Not sure the fruity flavors would be so well :)
@Sourcepowa3 сағат бұрын
@@ZachBitterUltraMint chocolate flavour ? Sounds good to me Zach !
@555Mark5 күн бұрын
Wow. Easy to understand and very interesting
@williamgodin11106 күн бұрын
Thank you
@williamgodin11106 күн бұрын
Thank you
@someguyusa7 күн бұрын
I hate how many people say your body "stores carbs" as that is false. Your body stores glucose as glycogen. That is not the same thing.
@williamgodin111015 күн бұрын
Love Zach
@nbesga483516 күн бұрын
Hey, sorry if this is disrespectful, but I swear if you had a french accent you'd be an exact replica of the spongebob narrator
@ZachBitterUltra16 күн бұрын
Haha, I'll take that gig! :)
@Simco_16 күн бұрын
One pill every 4 hours of a race, starting at 3 hours. Going too fast isn't a caffeine issue; it's a discipline issue.
@ZachBitterUltra16 күн бұрын
It can be. It also assumes precision on finishing time forecast, which gets more and more murky the longer the race is compared to what you can do in training. It is a lot easier to forecast the potential finishing time for shorter endurance events.
@Simco_16 күн бұрын
@@ZachBitterUltra I'm always very confident in my pacing. Maybe I didn't realize that was a part in my success with caffeine.
@ZachBitterUltra16 күн бұрын
@@Simco_ I believe the bigger question is how are you determining the number to build the pacing from. I believe it is much less clear that anyone is accurate comparatively to shorter endurance events. For example, if I wanted to run 12 hours flat for 100 miles, I could just pace for 12 hours exactly and it wouldn't be too difficult to hit the target on a controlled track like this one. But if I target a PR, I can't afford to go out at 12 hour finishing pace and likely achieve that goal. Finishing time for 100 miles is going to be a larger range of potential, so if large caffeine doses early makes the aggressive end of that range more approachable, but ultimately proves too fast, you can get yourself out too fast. It is also worth looking at historic data here. If you look at 100 mile finishing times and splits, you will find it is very rare to find negative or even even splits. Most are great than a 10 percent positive split. If the majority of people are positive splitting by this large of a margin, lower perceived effort to its maximum isn't necessarily going to be advantageous, especially for steep terrain courses where splits can be wildly different at the same intensity.
@Simco_15 күн бұрын
@@ZachBitterUltra I mean, isn't making spreadsheets from the past 3 years of a race's finishers and determining which of those runners historically match your finish times and pacing by going through all their histories just like...part of the reason we run? :) I found caffeine to help me a lot but I may just be in a minority who arrives to a race in a place that I can take advantage of it. Maybe someone at my intensity isn't as close to the sun as you and that matters, too.
@ZachBitterUltra15 күн бұрын
@@Simco_sure, you can do all those things, but it will still be relatively wide ranging compared to to shorter endurance events where you have much better prediction data. My suspicion is that one of the main reasons people like ultras is because of the less predictable nature of finishing times. There is a curiosity to the unknown. Doing as much as possible to better predict is wise, but there is way more to learn about the accuracy of such practices for 100 miles. It’s just the nature of the distance and how tested it is versus Olympic distance events. You can take what we are discussing here for example, caffeine. What we know about its impact and dosages at 1/4, 1/2, or 3/4 of the way into 100 mile is less predictable than what we know about its impact before the start of a 5km or marathon. Much easier to test frequently in race specific environments and durations while training and in studies. It is also worth noting that if you build a pacing chart off a dataset of other people who are almost certainly pacing relatively poor compared to other endurance sports, it will only go so far. Look at the pacing breakdown of most 100 mile finishers and compare that to the split variance of well executed marathon finishes. We have a lot to learn about pacing in 100 miles and are no where near what is commonly excepted for Olympic distance.
@dan-31220 күн бұрын
After this was published Tim Noakes goes on to prove you don't need carbs at all in most situations ...or maybe 5-20 grams /hour in very demanding situations just simply so your brain stays happy and not anything to do with muscles needing it - kzread.info/dash/bejne/mXx2uct9oqzRg6g.htmlsi=kaxfLl-uQR-DYoXe
@marvinmarciano114927 күн бұрын
An unlikely alliance lol
@krisdeaglephotography4539Ай бұрын
How long did it take you to adjust to running from a higher carb diet to a low/no carb diet? Was there a noticeable adjustment period or drop in performance/stamina for a period or no noticeable difference at all, even straight after switching?
@KK-lg8uzАй бұрын
wouldn't it just be better to eat tallow? The plant oils are harder to digest and also the sterols will reduce endogenous cholesterol and impact testosterone.
@KK-lg8uzАй бұрын
I know this video isnt about injury but what I would add to this is the importance of self-massage. I have had a lot of pain in both achilles from trail running and wasn't able to run really at all for the last couple of years. Stretching either didn't help or possibly made it worse. In the last few weeks I've been self-massaging my feet, achilles and surrounding area and suddenly the pain is subsiding and I can run again:)))). The massage is extremely painful in certain spots but I push through. I'm only running short distances but its a marked improvement and I look forward to a long term solution by doing this. I've also been continuing strengthening like in this video, but that alone with stretching did make it worse. Massaging painful trigger points was the solution for my injury. Maybe if you know more about this a video about massaging the feet for injury and injury prevention would be great! Thanks.
@ZachBitterUltraАй бұрын
It’s good practice! I have had success with self massage on calf area for taking some stress of achilles as well.
@KK-lg8uzАй бұрын
@@ZachBitterUltra do you know much about it? Ive only just started self-massaging so im figuring it out as i go. It would be a good video.
@JoshBye99Ай бұрын
I'm thrilled i found your channel. I run in the Spartan Canada events. I've been eating a ketovore way for over a 1.5 years now. I cant believe the performance ive been able to do. I have my first long ultrafecta weekend coming up. 50k 60 obstacles with HUGE elevation following a 10k and 5k the next day on the same mountain. Any advice to help offset the cal lost preforming ? Was thinking LMNT in my water along with MCT oil. I also have some Ketobricks on they to help for fuel.
@Kelly_BenАй бұрын
As a farmer, I agree with your theory! I'm doing farm chores the day before and the day after every race... the day of, if it's a 50k! I might be miserable and groaning the whole time, but I'm always surprised how quickly I recover!
@clarenceonyekwere5428Ай бұрын
Does he have a channel? I usually see him on tiktok
@ShineDawgАй бұрын
Thank you for sharing
@curlycarmen6892Ай бұрын
Great interview! Super motivational 🔥
@Kelly_BenАй бұрын
Loved this! I just happily DNFd my first 100k, and learned this lesson. My longest had been 34 miles, so I'd never experienced the "coming around full circle" bit. My hamstring went... then disappeared. My stomach went... then suddenly was OK. My old knee issue reappeared... then worked itself out. I can't wait to tackle another 100k, this time with much better training!
@ZachBitterUltraАй бұрын
Glad you liked it! You will get it. Happy training!
@user-tq5nk7pc5tАй бұрын
What’s the recommended distance for back to back long runs?
@sianneboreham67332 ай бұрын
Product links? Did you say “S Phil’s race plus product” at timestamp 8:15?
@ZachBitterUltra2 ай бұрын
SFuels Race+ was the product. They have a new one called Zone 5 as well.
@harleylawdude2 ай бұрын
Right on fellas!! Very inspiring!!
@Shay-nu7id2 ай бұрын
I work outside in South Florida , I keep my home no cooler then 70 , I wear only dark colors you do adjust
@clayscloset26182 ай бұрын
This made me giggle and think of this old video from 15 years ago when I first taught middle school and the kids made me watch one called the annoying orange. I say that because when the words popped up over your nose and we can only see your eyes and mouth that’s what it reminded me of.
@Jackedhobbit2 ай бұрын
It’s a lot like Mario cart. You could be in first the whole race then boom 10th place.
@dman019892 ай бұрын
A fine video, but the captions are right over his face. Move them up or down so we can see his face
@CvoreAthlete3 ай бұрын
Haven't needed fueling for 140 mile bike rides or for running marathons. What do you think of exogenous ketones? Have you tried them? Thanks!
@yashgarg44163 ай бұрын
Does it help weak VMO? I've been doing rehab for Patellofemoral injury(6 months back) and all the pain is now concentrated around the VMO region. Will this help? And would you please explain how this vs external ankle rotation,both the exs are helpful?
@JesseStarks3 ай бұрын
Hey Zach, when do you take your carbs pre race? Or do you only do carbs during the race? If you do pre - do have your carbs first thing in the morn - or - a certain window before the race?
@Cloppa20004 ай бұрын
So is it that normally on a LCHF diet the body can produce enough glycogen to keep up with demand, but during a long endurance event it cannot? I understand this but now wonder at what level of exertion the body becomes unable to keep up with the required gluconeogenesis.
@Cloppa20004 ай бұрын
Unbelievable! $10 per serving and highly processed! Cutting down eating carbs.. $0 and all natural!!!! Was part 2 ever done?
@Ozon294 ай бұрын
Thank you the explanation!
@norxcontacts5 ай бұрын
Was that potato?
@ZachBitterUltra5 ай бұрын
Yep! Potato, ground beef, egg, cheese.
@AaronG3055 ай бұрын
How do you know if your body would prefer a fat based diet over carb for training? I do like how I feel not eating too many simple carbs, in general.
@ZachBitterUltra5 ай бұрын
I usually go by what the workout intensity is going to be. For efforts in the easy category (zone 1-2, below aerobic threshold) I keep carbs quite low. When I am doing workouts with a moderate to high intensity, I will add more carbs around those sessions. Most my endurance clients following low carb, find an average of 100-150 grams per day is a pretty solid spot to stay low, but not lose the ability to flex in some carbs around faster sessions. It can also be useful to do more than those ranges on the mod/high intensity days, but lower on easy/rest days.
@Ozon295 ай бұрын
Thank you so much!
@Ozon295 ай бұрын
Thank you. Great video. One of the best!
@richardmiddleton77705 ай бұрын
The whole idea of being a low carb athlete is so you don't have to worry about fueling!
@ZachBitterUltra5 ай бұрын
It is context dependent. For some, the goal is to minimize versus eliminate fueling needs. There is a fair bit of space between zero and 100g. Race specifics will also be worth considering. Even Prof Noakes suggests some carbohydrates to the degree they keep blood glucose stable is a good idea. When I was preparing for my fastest 100 mile race, I got my fat oxidation rates tested. I discovered at the pace I did that event (6:47.5/mi) I would burn 80-90 percent fat. I built my carbohydrate fueling strategy around the portion that wasn’t fat.
@richardmiddleton77705 ай бұрын
I've found that once you are fat adapted, the body doesn't process carbs well and I actually feel worse if I introduce carbs mid workout. I think simply going longer between hard workouts (anything above high tempo), and letting your glycogen stores naturally come back up from protein and fats.
@logicbomb89775 ай бұрын
Do you find you can run high intensity workouts on fat as your primary energy source ?
@bentleydonovan46085 ай бұрын
What the hell is Altra?
@harrysmith80903 ай бұрын
Ultra running
@Kernoe5 ай бұрын
The Escalante 3 is a joke! Beside me liking the zero drop running shoe a lot what were they thinking when developing this shoe. Way too hot in summer, i never wore such a plushy shoe, small stones like the big sims on the ankle quite a lot. The worst are wet conditions though, this shoe soakes itself in an instance. No other shoe can get my toes colder and more wet than this shoe in the front especially. Trust in any kind of altra trying what they are fabricating is gone so far.
@survivalnorthman84385 ай бұрын
Altra best shoes! Love it!🏃🏻🤙🏼
@ralphrussell16696 ай бұрын
'Promosm' 😘
@reallife55957 ай бұрын
Did you fuel at all ?
@MrXrisd017 ай бұрын
Zach is this shit
@panchokanpol49267 ай бұрын
Lies
@ZachBitterUltra7 ай бұрын
He unpacks it all in the full podcast. There is big difference between going to Antarctica and doing a 110 day crossing of the entire land mass and ice shelf.
@Sourcepowa7 ай бұрын
Straight Savage !!
@freerepublicusa20647 ай бұрын
Hope it’s olive oil
@RePlayQ7 ай бұрын
Yeah comparing your suffering to others is a guaranteed way to end up depressed, feeling unworthy, and mad at the world.
@clayscloset26187 ай бұрын
I feel like most of us do that to an extent in all areas of our life, but we didn’t know that term and or probably play it out fully like he has and you might have for the treadmill Ryan or anytime you are Nicole do your long trail races. And I would think some of that is the live in learn, how I learned Wendy stop eating the day before marathon and what to eat and then what to eat that morning etc.
@ZachBitterUltra7 ай бұрын
Yeah, some of it is just recognizing what to look for. I find as I have gotten more experience, it is easier to find things I would have otherwise just considered mentally passive or routine, as tools to build out race day mentality.
@patrickk14177 ай бұрын
Random stuff that rich people do
@ZachBitterUltra7 ай бұрын
Akshay does most of his stuff for charity. Outside of fundraising for this effort, all his book profits go to charity. But you are correct that most of this type of stuff, like Everest Summits, etc... are rich people.
Пікірлер
Coffee Cream Electrolytes. Interesting.
It is a mint chocolate flavor electrolyte so blends well. Not sure the fruity flavors would be so well :)
@@ZachBitterUltraMint chocolate flavour ? Sounds good to me Zach !
Wow. Easy to understand and very interesting
Thank you
Thank you
I hate how many people say your body "stores carbs" as that is false. Your body stores glucose as glycogen. That is not the same thing.
Love Zach
Hey, sorry if this is disrespectful, but I swear if you had a french accent you'd be an exact replica of the spongebob narrator
Haha, I'll take that gig! :)
One pill every 4 hours of a race, starting at 3 hours. Going too fast isn't a caffeine issue; it's a discipline issue.
It can be. It also assumes precision on finishing time forecast, which gets more and more murky the longer the race is compared to what you can do in training. It is a lot easier to forecast the potential finishing time for shorter endurance events.
@@ZachBitterUltra I'm always very confident in my pacing. Maybe I didn't realize that was a part in my success with caffeine.
@@Simco_ I believe the bigger question is how are you determining the number to build the pacing from. I believe it is much less clear that anyone is accurate comparatively to shorter endurance events. For example, if I wanted to run 12 hours flat for 100 miles, I could just pace for 12 hours exactly and it wouldn't be too difficult to hit the target on a controlled track like this one. But if I target a PR, I can't afford to go out at 12 hour finishing pace and likely achieve that goal. Finishing time for 100 miles is going to be a larger range of potential, so if large caffeine doses early makes the aggressive end of that range more approachable, but ultimately proves too fast, you can get yourself out too fast. It is also worth looking at historic data here. If you look at 100 mile finishing times and splits, you will find it is very rare to find negative or even even splits. Most are great than a 10 percent positive split. If the majority of people are positive splitting by this large of a margin, lower perceived effort to its maximum isn't necessarily going to be advantageous, especially for steep terrain courses where splits can be wildly different at the same intensity.
@@ZachBitterUltra I mean, isn't making spreadsheets from the past 3 years of a race's finishers and determining which of those runners historically match your finish times and pacing by going through all their histories just like...part of the reason we run? :) I found caffeine to help me a lot but I may just be in a minority who arrives to a race in a place that I can take advantage of it. Maybe someone at my intensity isn't as close to the sun as you and that matters, too.
@@Simco_sure, you can do all those things, but it will still be relatively wide ranging compared to to shorter endurance events where you have much better prediction data. My suspicion is that one of the main reasons people like ultras is because of the less predictable nature of finishing times. There is a curiosity to the unknown. Doing as much as possible to better predict is wise, but there is way more to learn about the accuracy of such practices for 100 miles. It’s just the nature of the distance and how tested it is versus Olympic distance events. You can take what we are discussing here for example, caffeine. What we know about its impact and dosages at 1/4, 1/2, or 3/4 of the way into 100 mile is less predictable than what we know about its impact before the start of a 5km or marathon. Much easier to test frequently in race specific environments and durations while training and in studies. It is also worth noting that if you build a pacing chart off a dataset of other people who are almost certainly pacing relatively poor compared to other endurance sports, it will only go so far. Look at the pacing breakdown of most 100 mile finishers and compare that to the split variance of well executed marathon finishes. We have a lot to learn about pacing in 100 miles and are no where near what is commonly excepted for Olympic distance.
After this was published Tim Noakes goes on to prove you don't need carbs at all in most situations ...or maybe 5-20 grams /hour in very demanding situations just simply so your brain stays happy and not anything to do with muscles needing it - kzread.info/dash/bejne/mXx2uct9oqzRg6g.htmlsi=kaxfLl-uQR-DYoXe
An unlikely alliance lol
How long did it take you to adjust to running from a higher carb diet to a low/no carb diet? Was there a noticeable adjustment period or drop in performance/stamina for a period or no noticeable difference at all, even straight after switching?
wouldn't it just be better to eat tallow? The plant oils are harder to digest and also the sterols will reduce endogenous cholesterol and impact testosterone.
I know this video isnt about injury but what I would add to this is the importance of self-massage. I have had a lot of pain in both achilles from trail running and wasn't able to run really at all for the last couple of years. Stretching either didn't help or possibly made it worse. In the last few weeks I've been self-massaging my feet, achilles and surrounding area and suddenly the pain is subsiding and I can run again:)))). The massage is extremely painful in certain spots but I push through. I'm only running short distances but its a marked improvement and I look forward to a long term solution by doing this. I've also been continuing strengthening like in this video, but that alone with stretching did make it worse. Massaging painful trigger points was the solution for my injury. Maybe if you know more about this a video about massaging the feet for injury and injury prevention would be great! Thanks.
It’s good practice! I have had success with self massage on calf area for taking some stress of achilles as well.
@@ZachBitterUltra do you know much about it? Ive only just started self-massaging so im figuring it out as i go. It would be a good video.
I'm thrilled i found your channel. I run in the Spartan Canada events. I've been eating a ketovore way for over a 1.5 years now. I cant believe the performance ive been able to do. I have my first long ultrafecta weekend coming up. 50k 60 obstacles with HUGE elevation following a 10k and 5k the next day on the same mountain. Any advice to help offset the cal lost preforming ? Was thinking LMNT in my water along with MCT oil. I also have some Ketobricks on they to help for fuel.
As a farmer, I agree with your theory! I'm doing farm chores the day before and the day after every race... the day of, if it's a 50k! I might be miserable and groaning the whole time, but I'm always surprised how quickly I recover!
Does he have a channel? I usually see him on tiktok
Thank you for sharing
Great interview! Super motivational 🔥
Loved this! I just happily DNFd my first 100k, and learned this lesson. My longest had been 34 miles, so I'd never experienced the "coming around full circle" bit. My hamstring went... then disappeared. My stomach went... then suddenly was OK. My old knee issue reappeared... then worked itself out. I can't wait to tackle another 100k, this time with much better training!
Glad you liked it! You will get it. Happy training!
What’s the recommended distance for back to back long runs?
Product links? Did you say “S Phil’s race plus product” at timestamp 8:15?
SFuels Race+ was the product. They have a new one called Zone 5 as well.
Right on fellas!! Very inspiring!!
I work outside in South Florida , I keep my home no cooler then 70 , I wear only dark colors you do adjust
This made me giggle and think of this old video from 15 years ago when I first taught middle school and the kids made me watch one called the annoying orange. I say that because when the words popped up over your nose and we can only see your eyes and mouth that’s what it reminded me of.
It’s a lot like Mario cart. You could be in first the whole race then boom 10th place.
A fine video, but the captions are right over his face. Move them up or down so we can see his face
Haven't needed fueling for 140 mile bike rides or for running marathons. What do you think of exogenous ketones? Have you tried them? Thanks!
Does it help weak VMO? I've been doing rehab for Patellofemoral injury(6 months back) and all the pain is now concentrated around the VMO region. Will this help? And would you please explain how this vs external ankle rotation,both the exs are helpful?
Hey Zach, when do you take your carbs pre race? Or do you only do carbs during the race? If you do pre - do have your carbs first thing in the morn - or - a certain window before the race?
So is it that normally on a LCHF diet the body can produce enough glycogen to keep up with demand, but during a long endurance event it cannot? I understand this but now wonder at what level of exertion the body becomes unable to keep up with the required gluconeogenesis.
Unbelievable! $10 per serving and highly processed! Cutting down eating carbs.. $0 and all natural!!!! Was part 2 ever done?
Thank you the explanation!
Was that potato?
Yep! Potato, ground beef, egg, cheese.
How do you know if your body would prefer a fat based diet over carb for training? I do like how I feel not eating too many simple carbs, in general.
I usually go by what the workout intensity is going to be. For efforts in the easy category (zone 1-2, below aerobic threshold) I keep carbs quite low. When I am doing workouts with a moderate to high intensity, I will add more carbs around those sessions. Most my endurance clients following low carb, find an average of 100-150 grams per day is a pretty solid spot to stay low, but not lose the ability to flex in some carbs around faster sessions. It can also be useful to do more than those ranges on the mod/high intensity days, but lower on easy/rest days.
Thank you so much!
Thank you. Great video. One of the best!
The whole idea of being a low carb athlete is so you don't have to worry about fueling!
It is context dependent. For some, the goal is to minimize versus eliminate fueling needs. There is a fair bit of space between zero and 100g. Race specifics will also be worth considering. Even Prof Noakes suggests some carbohydrates to the degree they keep blood glucose stable is a good idea. When I was preparing for my fastest 100 mile race, I got my fat oxidation rates tested. I discovered at the pace I did that event (6:47.5/mi) I would burn 80-90 percent fat. I built my carbohydrate fueling strategy around the portion that wasn’t fat.
I've found that once you are fat adapted, the body doesn't process carbs well and I actually feel worse if I introduce carbs mid workout. I think simply going longer between hard workouts (anything above high tempo), and letting your glycogen stores naturally come back up from protein and fats.
Do you find you can run high intensity workouts on fat as your primary energy source ?
What the hell is Altra?
Ultra running
The Escalante 3 is a joke! Beside me liking the zero drop running shoe a lot what were they thinking when developing this shoe. Way too hot in summer, i never wore such a plushy shoe, small stones like the big sims on the ankle quite a lot. The worst are wet conditions though, this shoe soakes itself in an instance. No other shoe can get my toes colder and more wet than this shoe in the front especially. Trust in any kind of altra trying what they are fabricating is gone so far.
Altra best shoes! Love it!🏃🏻🤙🏼
'Promosm' 😘
Did you fuel at all ?
Zach is this shit
Lies
He unpacks it all in the full podcast. There is big difference between going to Antarctica and doing a 110 day crossing of the entire land mass and ice shelf.
Straight Savage !!
Hope it’s olive oil
Yeah comparing your suffering to others is a guaranteed way to end up depressed, feeling unworthy, and mad at the world.
I feel like most of us do that to an extent in all areas of our life, but we didn’t know that term and or probably play it out fully like he has and you might have for the treadmill Ryan or anytime you are Nicole do your long trail races. And I would think some of that is the live in learn, how I learned Wendy stop eating the day before marathon and what to eat and then what to eat that morning etc.
Yeah, some of it is just recognizing what to look for. I find as I have gotten more experience, it is easier to find things I would have otherwise just considered mentally passive or routine, as tools to build out race day mentality.
Random stuff that rich people do
Akshay does most of his stuff for charity. Outside of fundraising for this effort, all his book profits go to charity. But you are correct that most of this type of stuff, like Everest Summits, etc... are rich people.