Ultra Marathon Training

Name: Ultra Marathon Training
Brand: Meyer & Meyer Sport (UK) Ltd.
Price: 14.99 EUR
Availability: OnlineOnly

Wolfgang Olbrich(Autor*in)

Meyer & Meyer Sport (UK) Ltd. (Verlag)

1. Auflage

Erschienen am 1. Oktober 2012

240 Seiten

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978-1-84126-834-7 (ISBN)

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Inhalt

Cover
Copyright
Contents
Acknowledgements
General Comments
Author
Introduction
1 What is an ultramarathon?
2 The History of the Ultramarathon
2.1 Six-day Race
2.2 24-hour Race
2.3 100 km
2.4 (Ultra) Trail Running
2.5 Miscellaneous and Outlook
3 Associations
3.1 North America
3.1.1 American Ultrarunning Association (AUA)
3.1.2 Association of Canadian Ultramarathoners (ACU)
3.2 International
3.2.1 International Association of Ultrarunners (IAU)
4 Ultramarathon stars (past and present)
4.1 Ann Trason, USA
4.2 Dean Karnazes, The North Face Team
4.3 Ryoichi Sekiya, Japan
4.4 Scott Jurek, USA
4.5 Robert Wimmer, LAC Quelle Fu¨rth
4.6 Yiannis Kouros, Greece
4.7 Rainer Koch, LG Wu¨rzburg
4.8 Elizabeth "Lizzy" Hawker, The North Face Team
5 Selected Races
5.1 Comrades (56 miles) - South Africa
5.2 Biel/Bienne 100 km - Switzerland
5.3 Badwater Ultramarathon (135 miles) - USA
5.4 Spartathlon (153 miles) - Greece
5.5 Western States 100-Mile Endurance Run - USA
5.6 West Highland Way Race (95 miles) - Scotland, UK
5.7 Gutsmuths Rennsteiglauf - Germany
6 Basic Elements of Training Theory
6.1 What is training for?
6.2 Running training sessions
6.2.1 Long Recovery jogs
6.2.2 Extensive endurance runs
6.2.3 Intensive endurance runs
6.2.4 Fartlek
6.2.5 Interval training
6.2.6 Hill running
6.2.7 Pyramid running
6.2.8 Crescendo runs
6.3 Periodization (training cycles)
6.4 Supercompensation / Training stimuli
6.5 Training session structure
7 Training Management Methods
7.1 Performance diagnostics and out of competition tests
7.1.1 Lactic acid test / field test
7.1.2 Spiro ergometric test
7.1.3 Conconi test
7.2 Heart rate monitor training
7.2.1 Establishing training zones with performance diagnostics
7.2.2 Establishing maximal heart rate (HRmax)
7.3 Tempo-oriented training
8 How does training change with the length of the race distance
9 Maintaining flexibility / stretching
10 Complementary training for muscles not used by running (strengthening / stability)
10.1 Strength circuit
11 Running drills for ultradistance runners
11.1 Drills
12 Ultramarathon nutrition (Dr. Olaf Hu¨lsmann)
12.1 Basic nutrition
12.2 Basic nutrition snacks
12.3 Water balance
12.4 Micronutrients
12.5 Carbohydrate loading
12.6 Race nutrition
12.7 Recovery
13 Gastro-intestinal disorders during long endurance exercise (Dr. Stefan Hinze)
13.1 Introduction
13.2 Epidemiology
13.3 Heartburn (gastric reflux)
13.4 Stomach function and emptying (gastric motility)
13.5 Exercise-related diarrhea
13.6 Gastro-intestinal bleeding
13.7 Side stitch
13.8 Intestinal blood disturbances (intestinal ischemia)
13.9 Exercising with gastrointestinal disorders
13.10 Summary and recommendations
14 Orthopedic strain in ultrarunners (Dr. Dietmar Göbel)
14.1 Shoulder injuries
14.2 Lower back and hip injuries
14.3 Knee injuries due to ligament overloading
14.3.1 Knee injuries due to overloading
14.3.2 Meniscus overloading and tears
14.3.3 Arthritis
14.4 Fatigue fractures
14.5 Achilles tendon injuries
14.6 Different types of shin splints (periostitis)
14.7 Heel spur, dorsal
14.8 Heel spur, plantar / plantar fasciitis / overloading of the foot muscles
14.9 Final remarks
15 Mental aspects of ultradistance running
16 Basic training
17 Training plans for distances from 50 km to multi-day races
17.1 Miscellaneous
17.2 Training Zones
17.3 Prerequisites
17.4 Your feedback please!
17.5 Training plan for 50 km - entry level
17.6 Training plan for 50 km in/under 5 hours (6:00 min/km)
17.7 Training plan for 50 km in/under 4.3 hours (5:24 min/km)
17.8 Training plan for 50 km in/under 4 hours (4:48 min/km)
17.9 Training plan for 100 km in/under 11 h (6:36 min/km)
17.10 Training plan for 100 km in/under10h (6:00 min/km)
17.11 6 and 12-hour races
17.11.1 Training plan for the 6-hour race
17.11.2 Training plan 12 Hour Run
17.12 Training for the 24-hour run and beyond
17.13 Example training plan for a multi-day race
18 (Ultra) trail running
Training plan K 78 Swiss Alpine Marathon
Training plan Western States 100 miles
19 Equipment
20 Race anecdotes
20.1 Spartathlon 2009
20.2 Ultra trail Mont Blanc 2004
20.3 1st International Isarlauf 2004, from May 17th - 21th 2004
20.4 West Highland Way Race 2008
20.5 60 km Monks' Trail (Monnikentocht, Netherlands) on September 1st 2007
20.6 Guesting at the Deutschlandlauf (Run Across Germany)
20.7 Hanau-Rodenbach 100 km, April 29th 2006
20.8 Seven day race in Athens from March 24th to 31st
Useful links
Bibliography/Sources
Credits

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