Nick Muxlow 
Journey to 100 [EPUB ebook] 
How to Run Your First 100km Ultramarathon – and Love It

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