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
