Journey to 100 () von Nick Muxlow

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