David Roche - The training and racing strategy behind his epic Leadville 100 course record | EP#444

That Triathlon Show

Mikael Eriksson

Health, Swimming, Endurancesports, Run, Cycling, Health & Fitness, Fitness, Ironman, Swim, Bike, Sports, Running, Sportscience, Triathlon

4.9 • 596 Ratings

🗓️ 18 September 2024

⏱️ 112 minutes

🔗️ Recording | iTunes | RSS

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Summary

David Roche is a running coach (trail, track and road) and trail runner. He recently broke the longstanding Leadville 100 course record (in his first 100-mile race no less), a record previously thought unbreakable. In this episode, he sheds light on everything that went into this phenomenal feat. IN THIS EPISODE YOU'LL LEARN ABOUT: -How David set out to beat what was thought to be an unbreakable record at the Leadville 100 -David's training process: focusing on speed, low(ish) volume, using cycling and uphill treadmill -Nutrition and fuelling: David's high-carb approach, and training tactics learnt from competitive eating -Year-round heat training, ketones, sodium bicarbonate, and other marginal gains -Race execution: pacing, mindset, and putting it all together -How David has used insights from cycling and long-distance triathlon into his trail running prowess -It took 18 years to be an overnight success: reflections on consistency over time SHOWNOTES: https://scientifictriathlon.com/tts444/ SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/ SPONSORS: Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout. ZEN8 - The ZEN8 Indoor Swim Trainer allows you to improve technique, power, and swim training consistency. You can target specific aspects of your stroke, like catch and pull-through, work on core activation and body position, and make sure you stay consistent in your swim training even when you don't have time to go to the pool. Try the Zen8 risk-free for 30 days, and get 20% off your first order on zen8swimtrainer.com/tts. LINKS AND RESOURCES: -David's website, podcast, and Instagram -Mallorca Training Camp 2025 -Portugal Training Camp 2025 RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

Transcript

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0:00.0	Welcome to episode 444 of That Triathlon Show, the podcast presented by Scientific Triathlon.com.
0:29.7	I'm our host Michael, and on today's episode I interview David Roche.
0:32.8	David is a running coach and trail runner, and he recently broke the long-standing Leadville 100-course
0:38.4	record in his first 100-mile race, taking down a record previously thought unbreakable.
0:44.6	In this episode, he sheds light on everything that went into this course record, including
0:48.9	things like training, race strategy, nutrition, and various marginal gains.
0:58.0	I wanted to have David on when I heard about the level of detailed thinking and planning that went into this performance, because I think to some level, this is applicable to every
1:04.0	single endurance athlete trying to achieve an ambitious goal, no matter what the level of the athlete
1:09.1	is.
1:10.1	I also have for a long time been interested
1:11.9	in the crossover of knowledge and training and racing strategies between ultra-running and
1:17.0	Ironman or full-distance triathlon in general. And this is something that we discussed to some
1:22.4	extent as well within this interview. As you will hear, David's Leadville time was 15 hours and 26
1:27.3	minutes, so for a lot of people,
1:29.2	this is in the same ballpark as an Iron Man finishing time, and this is why I think that
1:32.9	there's just a lot to learn and lots of potential knowledge transfer between these sports.
1:38.3	And it's something that David has to say in thoughts about, and he will get onto it in the
1:42.4	interview, but he has applied things commonly done in
1:45.2	triathlon and cycling to improve he's running. And I think that that's quite enough for an
1:50.4	introduction, but I just wanted to give a bit of a short explanation as for why I think this is an
1:54.9	episode that should be interesting for every endurance athlete, no matter if you have any interest
1:59.1	in ultra running or trail running or not,
	...

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