JRE #1110 – Zach Bitter

This podcast dives deep into the world of ultramarathon running with Zach Bitter, a record-breaking athlete who pushes the boundaries of human endurance. From his personal journey to his unique approach to nutrition, training, and mental fortitude, Bitter provides a captivating insight into the sport and its challenges. Provocative topics discussed include the ketogenic diet’s role in ultra-distance running, the mental strength required to endure extreme distances, and the contrasting views on the use of performance-enhancing substances in the sport. Underlying themes explore the allure of pushing physical limits, the dedication and discipline required to excel in ultramarathon running, and the fascinating intersection of nutrition, physiology, and mental strength in achieving peak performance.

Podcast Topics:

1. Zach Bitter’s Journey into Ultramarathon Running:
   1. Bitter’s initial foray into ultramarathons stemmed from a desire to test his limits beyond traditional running distances.
   2. A winning ultramarathon with a $1,000 prize purse fueled his passion and commitment to the sport.
   3. Bitter’s love for long runs and the challenges they presented motivated him to explore the world of ultra-distance racing.
   4. He embraced the unpredictable nature of ultramarathons, finding excitement in adapting to unforeseen challenges during a race.
2. The Mental Fortitude of Ultramarathon Runners:
   1. Bitter highlights the unique mental strength required to run hundreds of miles, describing it as a different mindset.
   2. Ultramarathon runners possess an extraordinary ability to push through pain and fatigue, demonstrating a resilience beyond the average runner.
   3. The sport fosters a sense of community among runners, who often normalize these extreme distances and push each other to greater heights.
   4. The sheer magnitude of ultramarathons challenges the perception of what the human body is capable of achieving.
3. The Ketogenic Diet and Ultramarathon Performance:
   1. Bitter’s interest in the ketogenic diet arose from health concerns related to his high training volume, including energy swings and sleep disruptions.
   2. He transitioned from a traditional high-carbohydrate diet to a high-fat, ketogenic approach, finding significant improvements in his energy levels and sleep quality.
   3. Bitter periodizes his carbohydrate intake, adjusting it based on his training intensity and recovery needs. He utilizes carbohydrates strategically for high-intensity efforts, while relying on fat as his primary fuel source during long endurance events.
   4. Bitter argues that fat adaptation allows him to achieve sustainable performance over extended distances without the need for high carbohydrate intake during races, reducing the risk of gastrointestinal distress.
4. The Science and Ethics of Performance-Enhancing Substances:
   1. Despite the growing use of performance-enhancing substances in ultramarathon running, Bitter believes the sport’s culture promotes a “stay away from that stuff” mentality.
   2. He acknowledges the prevalence of doping in other endurance sports and its potential presence in ultramarathons, but stresses the relative lack of testing compared to other disciplines.
   3. Bitter emphasizes the role of mental strength as a crucial factor in ultramarathon performance, suggesting that it cannot be replicated by supplements or other substances.
   4. He believes that the mental fortitude required for ultra-distance running is a far greater determinant of success than the use of performance-enhancing substances.
5. The Importance of Specificity in Training for Ultramarathons:
   1. Bitter emphasizes the significance of training specificity, particularly for events with unique terrain, such as mountainous races.
   2. He highlights the importance of acclimatizing to the environment and terrain of a race to optimize performance.
   3. Bitter emphasizes the importance of long runs on the specific terrain of a race to prepare the body for the demands of the event.
   4. He acknowledges the challenge of finding the right balance of training on different surfaces, ensuring sufficient preparation without overloading the body.
6. The Evolution of Ultramarathon Gear:
   1. Bitter emphasizes the advancements in ultramarathon gear, particularly hydration packs and vests, which have become more comfortable and efficient over the years.
   2. He highlights the increasing popularity of trail running, which has spurred innovation and development in gear specifically designed for ultra-distance events.
   3. Bitter discusses the importance of selecting the right gear based on the race environment and terrain, ensuring optimal comfort and performance.
   4. He acknowledges the evolution of gear as a significant factor in improving the accessibility and safety of ultramarathon running.
7. Barefoot Running and Foot Strength:
   1. Bitter explores the concept of barefoot running, highlighting the potential for foot strengthening and improved biomechanics.
   2. He believes that traditional running shoes, with their cushioned midsoles and supportive structures, can hinder natural foot function and contribute to foot weakness.
   3. Bitter advocates for a gradual transition to minimalist footwear and eventually barefoot running, emphasizing the importance of building foot strength over time.
   4. He draws parallels to the process of removing a cast from a broken limb, emphasizing the need for a gradual adaptation to barefoot running to avoid injury.
8. The Role of Nutrition in Ultramarathon Performance:
   1. Bitter discusses his approach to pre-race nutrition, focusing on consuming a high-fat meal the night before a race, such as a large steak.
   2. He highlights the importance of fueling appropriately for the high energy demands of ultramarathon training, emphasizing the need for sufficient protein and fat intake.
   3. Bitter shares his strategies for fueling during ultramarathons, relying primarily on fat as his fuel source and strategically utilizing carbohydrates to maintain glycogen levels and support high-intensity efforts.
   4. He emphasizes the importance of consuming smaller portions during races to avoid gastrointestinal distress and optimize blood flow for muscle function and cooling.
9. The Future of Ultramarathon Running:
   1. Bitter speculates on the future of ultramarathon running, predicting that longer distances, such as 200-mile races, will become more popular as the sport evolves.
   2. He anticipates a deeper talent pool emerging, with increased numbers of athletes pushing the boundaries of endurance.
   3. He believes that the pursuit of faster times will lead to further innovation in training methods and gear, enhancing performance and pushing the limits of human endurance.
   4. Bitter acknowledges the growing popularity of ultramarathons as a testament to the fascination with pushing physical limits and achieving seemingly impossible feats.

Memorable Quotes:

1. “It’s like anything, I guess. You kind of gravitate to what you feel you’re good at, and then that kind of piques your interest.”
2. “I think at the end of the day, you just gotta be kinda honest with yourself. And, you know, some people, I think, are really, really robust. And they can they can hit their body with that high octane fuel, carbohydrate, like day in day out at a high level and it doesn’t seem to bother a much.”
3. “I don’t wanna demonize carbohydrates because I think they have a place. I think they’re a great tool. I just think like the question everyone should ask is at what level do they become kind of a margin of diminishing returns for you?”
4. “I’ve got enough fat to take care of the fat metabolizing portion of that energy requirement for the race. What I might run out of is those glycogen stores, which are really small in comparison.”
5. “The cool thing, and this might go back to what you asked, like, why ultramarathons. And I I think it is part of it too is, like, in a hundred miles, it’s almost, like, it’s not a matter of when is something gonna go wrong. It’s or I should say if something is gonna go wrong, it’s a matter of when and how do you respond to it.”