That Triathlon Show

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

Sep 18, 2024
David Roche, a trail runner and running coach, recently shattered the Leadville 100 course record in his first attempt at a 100-mile race. He discusses his innovative training strategies, such as low-volume workouts focused on speed and his unique nutrition plan emphasizing high carbs. Roche shares insights on race execution, from pacing to mindset, and how he incorporates lessons from cycling into his approach. Reflecting on 18 years of dedication, he underscores the importance of consistency and adaptability in achieving remarkable endurance feats.
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INSIGHT

Economy Differs with Trail Terrain

  • Economy varies significantly between trail running and marathon running, especially on technical terrain with elevation changes.
  • Trail and ultra distances require managing many variables, making overall pacing and adaptability more important than precise speed.
ADVICE

Prioritize Adaptation Over Volume

  • Consistent weekly running volume of 65-75 miles combined with cycling suits David Roche's life and adaptation.
  • Prioritize adaptation quality over sheer volume, especially as recovery ability changes with age.
ADVICE

Use Effort Not Pace for Speed

  • Base speed workouts on effort rather than pace to allow natural adaptation and enjoyment.
  • Use heart rate data as a validation tool but rely primarily on perceived exertion for threshold work, especially uphill.
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