5 Science‑Backed Pacing Rules for Ultras
Description
🔥 Want to finish your next ultra stronger and avoid the dreaded late-race fade? This episode breaks down five science-backed pacing strategies every runner can use—whether you’re lining up for your first 50K or chasing a 100-mile PR. Drawing on data from UTMB, Western States, and Ultra-Trail Cape Town, Coaches Zoë and TJ share the training and mindset tools that separate strong finishers from blow-ups.
🎙️ In this episode, we cover:
Hot or Not: stacking two ultras close together, GPS watches vs. RPE, and sodium pre-loading
The science behind interval design: VO₂ max, threshold, steady state, and strides—made simple
Five proven pacing strategies, including why uphill pace predicts finish time, how to keep pace variation small, and why “don’t bank time, build it” is the rule that saves races
Practical training takeaways: back-to-back long runs, uphill workouts, durability training, and how to pace climbs smarter
⏱️ TIMESTAMPS
00:00 – Intro & Boot Camp recap
08:20 – Hot or Not: racing back-to-back, GPS watches, sodium pre-loading
29:15 – Listener question: Is interval design random or scientific?
44:10 – The science of pacing ultras: five strategies that work
1:13:00 – Training takeaways + coaching insights
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