In this week’s episode, we’re bringing on a very special guest and friend of the pod. Eli Burakian is an ultrarunner, coach, guidebook author, mountain photographer, dad, race director, and all-around adventurer whose love of the sport and passion for helping other people make him one of the most interesting people we know. We chat through Eli’s most recent ultrarunning achievement: completing the Grand Slam in 2024, a series of four 100-mile ultras in a period of 14 weeks. Eli also shares stories from the many FKT (fastest known time) adventures he has completed, including a multi-day trek across the entire country of Iceland and from the southern to northern borders of New Hampshire. We learn about the fueling, recovery, and training tactics he has brought to these extraordinary undertakings, the mindset tools he employs when the going gets tough, and how he wants to bring his knowledge into the coaching space. Finally, we chat about Eli’s upcoming trail running retreat in the White Mountains and how you can get involved. This is a jam-packed, can’t-miss episode — check it out!
Coaching and Training Insights:
Jim:
Outdoor durability
It’s time to get outside, even if just for 2 - 3 hours. Your body needs to learn to tolerate: Heat, Humidity, Cold Rain, Wind (head, tail, side, gusts), Sun, Dry roads, Wet roads, Hills of all sizes, Bike handling skills, Running downhill, etc.
All of this will physically, mentally and metabolically challenge you. You are now learning to operate in a dynamic environment. These are the EXACT conditions of your race.
Part of what makes triathlon appealing to folks in urban environments is that a lot of training can be done indoors. Indoor fitness is fantastic for building basic fitness, skills, convenience and safety. And then we need to balance our indoor cat habitat with barn cat, scrappy outdoor savvy.
Katie:
Bike saddle discomfort- very common! Some thoughts:
To an extent, time on the bike should help – need to build up some sensitivity resistance (or maybe kill some nerve endings…)
But there are some things you can do to help, especially if pain is not getting better after 3-4 long rides and/or is impacting your ability to get your workouts done
Comfortable bike shorts (play around with the amount/type of padding); bike shorts IMO are something to splurge on. Better to have 1-2 extremely high quality and comfortable pairs than 6 pairs of shitty bike shorts. We like ASSOS entry or mid level
Women entry level / mid level
Men entry level / mid level - Assos MILLE GT Bib Shorts C2
A question I get often - bibs or not bibs? I like bibs outside and sometimes non bibs on the trainer, but if you have to choose just one, I would go with bibs
Chamois cream – most brands work, we like butt’r, dznuts, Assos Creme
A professional bike fit! Always!
Jim: Check if your saddle is level. This is a common discomfort source. You can use a level app on your phone.
Keep your bike shorts clean and take them off right after you finish your ride
Play around with different saddle types
Note that a saddle that works for you on your road bike may not be as comfortable when you are in aero/TT position
Recs for saddles:
Steve Magness on routine.
Calling out the morning routine of a “bro cosplaying elite” – “Cold plunge, nasal breathing exercise, supplement stack, meticulous nonsense, no time for full workout because they wasted it.”
Morning routine of an elite runner: “Wake up, down water, eat a banana, sip coffee, go to the bathroom, go run.”
Highlighted quotes: “Real progress is boring. It’s repetitive. It’s consistent.”
“In reality, greatness is messy, unsexy, and quiet. It’s showing up when no one’s watching. Repeating what works. Skipping the fluff.”
“Don’t confuse the performance of doing the work with actually doing the work.”
“If you want to perform like a pro, start with a simple routine that gets you to the starting line hydrated, fueled, and focused. Then do the hard, unglamorous work. The best routine is the one that gets out of your way and gets you out the door to do the thing.”
Main Content:
White Mountains Running Retreat - Who should come? How experienced do you need to be with trail running and specifically running in the White Mountains?
For all abilities! Need to be able to comfortably run for 5-6 miles. We’ll have different runs for based on experience and fitness.
“Running” in the whites can often mean hiking as well.
Sports Nutritionist, PT, coaches, leaders
Great food, next to state park, awesome location hosted by great people.
A real chance to share time with people who are passionate.
Challenge of the Week:
Katie: Get social! Do one of your upcoming workouts with a friend (and it is OK if that means modifying the workout!).
Jim: Whatever grams of carbs per hour you are doing on your longer and/or harder interval rides or runs, increase this by 10 - 20 grams more. Most athletes are not hitting the top of their carb / gut tolerance. Find the limit and then train it more.
Eli: Think about doing some of your intervals on a slight downhill, especially intervals near the end of the workout. Assuming your legs are ready to handle it, in order to push the effort level, you’re going to have to turn over the legs much quicker. I’ve found that if I make sure my intervals are slightly downhill, it can be a game-changer for your pace and can be a big confidence booster for the end of the workout.
Gear Pick of the Week:
Katie: Alpine Start coffee (for backcountry adventures or travel)
Eli: Stryd