{"id":127357,"date":"2024-11-13T14:46:22","date_gmt":"2024-11-13T19:46:22","guid":{"rendered":"https:\/\/runningmagazine.ca\/?p=127357"},"modified":"2024-11-13T14:46:22","modified_gmt":"2024-11-13T19:46:22","slug":"heres-how-ultrarunner-david-roche-is-crushing-every-race-he-enters","status":"publish","type":"post","link":"https:\/\/runningmagazine.ca\/trail-running\/heres-how-ultrarunner-david-roche-is-crushing-every-race-he-enters\/","title":{"rendered":"Here’s how ultrarunner David Roche is crushing every race he enters"},"content":{"rendered":"

Colorado-based ultrarunner and coach David Roche<\/a><\/strong> smashed his 100-mile debut at Leadville 100 in August, taking down a 19-year-old record in the process. Roche has developed a unique training strategy that keeps him competitive at ultra distances while focusing on speed and sustainability, something he again exemplified at the Javelina Jundred in Arizona in October, where he sped to his second scorching 100-mile finish. By blending insights from both men\u2019s and women\u2019s training models, Roche\u2019s approach emphasizes efficiency and adaptability, setting a new standard for ultra preparation\u2014and using concepts all runners can tap into.<\/p>\n

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David Roche, Javelina Jundred 2024. Photo: Cody Bare @codybare_<\/figcaption><\/figure>\n

Train like a professional female athlete<\/h2>\n

When Roche and his wife and coaching partner, Megan Roche, <\/strong>began exploring untapped training strategies, they found inspiration in the approaches of pro female athletes. Historically, endurance training has centred on male athletes, and the Roches felt there was hidden potential in adapting elements of women’s training. They incorporated shorter, five-day training weeks, supplemented with cross-training<\/a> (and a focus on fuelling) to support recovery and avoid disruptions in the endocrine system. This approach helps maintain consistency and enables Roche to train harder without risking burnout.<\/p>\n

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David Roche at Javelina Jundred 2024. Photo: Cody Bare @codybare_<\/figcaption><\/figure>\n

Build speed for ultra success<\/h2>\n

Roche\u2019s training philosophy centres on a surprising principle for ultra-distance races: prioritizing speed. \u201cUltras are about improving running economy by constantly developing and reinforcing speed,\u201d says Roche. To prepare for 100-mile distances, he includes shorter, high-intensity workouts<\/a> typically associated with 5K and 10K races. Studies support this strategy, showing that a higher velocity at VO2 max is crucial, even for ultra distances. Roche notes that the connection between top-end aerobic output and running economy at ultra paces is undeniable.<\/p>\n

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Photo: Cody Bare @codybare_<\/figcaption><\/figure>\n

How Roche’s training plan is built for success<\/h2>\n