Have you ever wanted to run a 100km ultramarathon? And not just run it, but enjoy it and make it to the finish?
But what will it take to improve your ultra running and achieve the results you want?
The biggest challenge ultra runners face is not their lack of motivation or determination. The biggest challenge ultra runners face is their lack of preparation and training.
Journey to 100 will teach you how to prepare and train for your next ultramarathon, including:
- How to successfully train as an ultra runner.
- How to implement specific ultra running principles.
- How the different elements of ultra running – training, pacing, nutrition, tapering, and more – apply to you.
- How to invest your training time well and get the best training results.
- How to have more fun on the trails.
By the end of Journey to 100, you will have unlocked an unwavering belief in yourself and will know at the start line that you will cross the finish line.
Cuprins
FOREWORD
PREFACE
INTRODUCTION
- Why listen to me?
- Who are you and whom is this book for?
- So where should you start?
- What to expect from this book
PART 1 – FITNESS FUNDAMENTALS
Chapter 1: Mental fitness
- Mindset
- Motivation
- Habit
- Pleasure and pain
- Embrace change
Chapter 2: Physical fitness
- FITT – what it means
- Ultra fitness
- Aerobic and anaerobic energy systems for the ultra runner
- The uniqueness of ultra running
Chapter 3: The ‘I’ in FITT
- Key technical terms
- Measuring intensity – training zones
- A word of caution
Chapter 4: Fitness testing
- Taking a fitness test
- Fitness test 1: the 30-minute lactate threshold test
- Fitness test 2: the 60-minute aerobic threshold test
- Fitness test 3: the uphill-trail time trial
Chapter 5: Feeding your fitness
- Carbohydrate vs. fat
- Understanding CHO options
- Training foods vs. racing foods
- Troubleshooting
- How much?
- Nutrition in training
- A word of caution
- Hydration – your oil
Part 2 – TRAINING TECHNIQUES
Chapter 6: Training sets
- The warm-up & cool down
- The long run
- Interval session
- Fartlek session
- Tempo session
- Recovery run & steady state run
- The soul run
Chapter 7: Ultra techniques
- Double run days & double run weekends
- Cadence work
- Head for the hills – run strength and long-distance speed
- Uphill techniques
- Downhill techniques
- Race simulation
Chapter 8: Pacing
- Pacing and the body
- How to achieve personal pacing prowess
- Pacing your 100km ultra using zones
PART 3 – PERFECT PREPARATION
Chapter 9: Gather your team
- The supportive family – your closest ally
- The ultra coach – fast-tracking your success
- The physiotherapist – prevention, not cure!
- The remedial massage therapist
- The doctor – get a medical pre-screen
Chapter 10: Get your gear
- Shoes
- Watches and tracking devices
- Weight vs. durability
- Running packs
- Rain jackets
- Wool vs. synthetic fabric
- Additional mandatory gear
Chapter 11: Understand planning
- Planning – your secret weapon
- Consistency
- It’s just ‘Plan A’ – adaptability
- Periodisation – working backwards from your goal
Chapter 12: Build and adapt your plan
- Short-term plan (week)
- When the proverbial hits the fan – how to adapt your plan
- Medium-term plan – four weeks (month)
- Long-term plan
- Recovery
Chapter 13: Tapering
- Reduced week
- Taper 2 – two weeks till race day
- Visualisation
- Taper 1 – race week
- CHO loading
Chapter 14: Ultra race day and beyond
- Nutrition
- Drop bag preparation
- Negotiating aid stations and bag drops
- Helpers and pacers
- The start line and how to get there on time
- Post-race recovery plan
- Race evaluation
CONCLUSION
APPENDICES
- Guide to the training programs
- How to read the training programs
- Glossary of terms
- Appendix 1: Program 1
- Appendix 2: Program 2
- Appendix 3: Program 3
ACKNOWLEDGEMENTS
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