Ultramarathon training /

Ultramarathon training /

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Bibliographic Details
Author / Creator:Olbrich, Wolfgang, 1968-
Uniform title:Handbuch Ultralauf. English
Imprint:Auckland ; Indianapolis : Meyer & Meyer Sport, 2012.
Description:1 online resource (239 pages) : color illustrations
Language:English
Subject:
Marathon running -- Training.
Marathon running -- Training
Format: E-Resource Book
URL for this record:http://pi.lib.uchicago.edu/1001/cat/bib/14521082
Hidden Bibliographic Details
Varying Form of Title:Ultra marathon training
ISBN:9781841268347
1841268348
9781841263625
1841263621
Notes:Translation of: Handbuch Ultralauf. Translated by Heather Ross.
"Training plans, mental training, nutrition advice"--Cover
Includes bibliographical references (pages 237-239).
Print version record.
Summary:The main section of the book gives fun runners and ambitious runners alike a knowledgeable introduction, enabling them to draw up a structured training plan for the ultra distances. Runners are provided with plans for 50km 100km, 24hr and multi-day races and shown how to achieve these performances. They are shown that the training required is also possible for interested Marathon runners, and is not so very different from good Marathon training. They are given information on correct nutrition, orthopedic problems, typical injuries and even mental training, thus providing an optimal preparation.
Other form:Print version: Olbrich, Wolfgang. Handbuch Ultralauf. English. Ultramarathon training. Auckland ; Indianapolis : Meyer & Meyer Sport, 2012 9781841263625
Table of Contents:
  • 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 Fürth
  • 4.6 Yiannis Kouros, Greece
  • 4.7 Rainer Koch, LG Würzburg
  • 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 Hülsmann)
  • 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

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