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Ultra Marathon Training_Wolfgang Olbrich_2012

Ultra Marathon Training_Wolfgang Olbrich_2012.pdf电子书籍信息:

ISBN:1841263621  | 7.64MB | 244页

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《Ultra Marathon Training》目录:

Acknowledgements ......................................................................................................9
General Comments ....................................................................................................10
Author .........................................................................................................................10
Introduction................................................................................................................11
1 What is an ultramarathon?.............................................................................. 12
2 The History of the Ultramarathon .................................................................. 13
2.1 Six-day Race................................................................................................. 15
2.2 24-hour Race................................................................................................. 16
2.3 100 km .......................................................................................................... 21
2.4 (Ultra) Trail Running.................................................................................... 27
2.5 Miscellaneous and Outlook .......................................................................... 29
3 Associations ....................................................................................................... 31
3.1 North America .............................................................................................. 31
3.1.1 American Ultrarunning Association (AUA)....................................... 31
3.1.2 Association of Canadian Ultramarathoners (ACU)............................ 32
3.2 International.................................................................................................. 33
3.2.1 International Association of Ultrarunners (IAU)................................ 33
4 Ultramarathon stars (past and present).......................................................... 34
4.1 Ann Trason, USA ......................................................................................... 35
4.2 Dean Karnazes, The North Face Team ........................................................ 36
4.3 Ryoichi Sekiya, Japan................................................................................... 37
4.4 Scott Jurek, USA .......................................................................................... 38
4.5 Robert Wimmer, LAC Quelle Fürth............................................................. 39
4.6 Yiannis Kouros, Greece................................................................................ 40
4.7 Rainer Koch, LG Würzburg ......................................................................... 41
4.8 Elizabeth “Lizzy” Hawker, The North Face Team ...................................... 43
© Thinkstock/iStockphoto/Fluid Illusion
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6 ultrAmArAtHon trAInIng Contents
5 Selected Races ................................................................................................... 45
5.1 Comrades (56 miles) – South Africa............................................................ 45
5.2 Biel/Bienne 100 km - Switzerland ............................................................... 46
5.3 Badwater Ultramarathon (135 miles) – USA............................................... 47
5.4 Spartathlon (153 miles) – Greece................................................................. 48
5.5 Western States 100-Mile Endurance Run – USA ........................................ 50
5.6 West Highland Way Race (95 miles) – Scotland, UK................................. 52
5.7 Gutsmuths Rennsteiglauf – Germany........................................................... 55
6 Basic Elements of Training Theory.................................................................. 56
6.1 What is training for?..................................................................................... 56
6.2 Running training sessions............................................................................. 57
6.2.1 Long Recovery jogs............................................................................ 57
6.2.2 Extensive endurance runs ................................................................... 58
6.2.3 Intensive endurance runs .................................................................... 58
6.2.4 Fartlek ................................................................................................. 59
6.2.5 Interval training................................................................................... 59
6.2.6 Hill running......................................................................................... 60
6.2.7 Pyramid running ................................................................................. 60
6.2.8 Crescendo runs.................................................................................... 60
6.3 Periodization (training cycles)...................................................................... 61
6.4 Supercompensation / Training stimuli.......................................................... 62
6.5 Training session structure............................................................................. 63
7 Training Management Methods ...................................................................... 64
7.1 Performance diagnostics and out of competition tests................................. 64
7.1.1 Lactic acid test / field test................................................................... 65
7.1.2 Spiro ergometric test........................................................................... 66
7.1.3 Conconi test ........................................................................................ 66
7.2 Heart rate monitor training ........................................................................... 68
7.2.1 Establishing training zones with performance diagnostics
or measuring Heart rate variability (HRV).................................................. 68
7.2.2 Establishing maximal heart rate (HRmax) ......................................... 68
7.3 Tempo-oriented training ............................................................................... 69
8 How does training change with the length of the race distance.................... 70
9 Maintaining flexibility / stretching .................................................................. 72
10 Complementary training for muscles not used
by running (strengthening / stability).............................................................. 77
10.1 Strength circuit ........................................................................................... 85
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ultrAmArAtHon trAInIng Contents 7
11 Running drills for ultradistance runners........................................................ 90
11.1 Drills ........................................................................................................... 91
12 Ultramarathon nutrition (Dr. Olaf Hülsmann) .............................................. 95
12.1 Basic nutrition............................................................................................. 96
12.2 Basic nutrition snacks................................................................................. 99
12.3 Water balance ............................................................................................. 99
12.4 Micronutrients........................................................................................... 100
12.5 Carbohydrate loading ............................................................................... 102
12.6 Race nutrition ........................................................................................... 103
12.7 Recovery ................................................................................................... 105
13 Gastro-intestinal disorders during long endurance exercise
(Dr. Stefan Hinze)............................................................................................ 107
13.1 Introduction............................................................................................... 107
13.2 Epidemiology............................................................................................ 108
13.3 Heartburn (gastric reflux) ......................................................................... 108
13.4 Stomach function and emptying (gastric motility)................................... 109
13.5 Exercise-related diarrhea .......................................................................... 109
13.6 Gastro-intestinal bleeding......................................................................... 110
13.7 Side stitch ................................................................................................. 111
13.8 Intestinal blood disturbances (intestinal ischemia) .................................. 111
13.9 Exercising with gastrointestinal disorders................................................ 112
13.10 Summary and recommendations ............................................................ 113
14 Orthopedic strain in ultrarunners (Dr. Dietmar Göbel) ............................. 114
14.1 Shoulder injuries....................................................................................... 115
14.2 Lower back and hip injuries ..................................................................... 116
14.3 Knee injuries due to ligament overloading .............................................. 117
14.3.1 Knee injuries due to overloading................................................... 117
14.3.2 Meniscus overloading and tears .................................................... 118
14.3.2 Arthritis.......................................................................................... 119
14.4 Fatigue fractures ....................................................................................... 121
14.5 Achilles tendon injuries............................................................................ 122
14.6 Different types of shin splints (periostitis)............................................... 124
14.7 Heel spur, dorsal....................................................................................... 124
14.8 Heel spur, plantar / plantar fasciitis................................................................
/ overloading of the foot muscles ..................................................................... 125
14.9 Final remarks ............................................................................................ 126
15 Mental aspects of ultradistance running....................................................... 127
16 Basic training................................................................................................... 131
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8 ultrAmArAtHon trAInIng ACknowledgements
17 Training plans for distances from 50 km to multi-day races....................... 135
17.1 Miscellaneous ........................................................................................... 135
17.2 Training Zones.......................................................................................... 136
17.3 Prerequisites.............................................................................................. 137
17.4 Your feedback please! .............................................................................. 137
17.5 Training plan for 50 km – entry level ...................................................... 137
17.6 Training plan for 50 km in/under 5 hours (6:00 min/km)........................ 142
17.7 Training plan for 50 km in/under 4.3 hours (5:24 min/km)..................... 146
17.8 Training plan for 50 km in/under 4 hours (4:48 min/km)........................ 151
17.9 Training plan for 100 km in/under 11 h (6:36 min/km) .......................... 156
17.10 Training plan for 100 km in/under10h (6:00 min/km)........................... 161
17.11 6 and 12-hour races ................................................................................ 165
17.11.1 Training plan for the 6-hour race ............................................... 168
17.11.2 Training plan 12 Hour Run ........................................................ 172
17.12 Training for the 24-hour run and beyond............................................... 176
17.13 Example training plan for a multi-day race............................................ 180
18 (Ultra) trail running........................................................................................ 185
Training plan K 78 Swiss Alpine Marathon..................................................... 188
Training plan Western States 100 miles........................................................... 193
19 Equipment ....................................................................................................... 198
20 Race anecdotes ................................................................................................ 206
20.1 Spartathlon 2009....................................................................................... 206
20.2 Ultra trail Mont Blanc 2004 ..................................................................... 213
20.3 1st International Isarlauf 2004, from May 17th – 21th 2004................... 217
20.4 West Highland Way Race 2008 ............................................................... 223
20.5 60 km Monks’ Trail (Monnikentocht, Netherlands)
on September 1st 2007 ..................................................................................... 226
20.6 Guesting at the Deutschlandlauf (Run Across Germany)........................ 228
20.7 Hanau-Rodenbach 100 km, April 29th 2006 ........................................... 230
20.8 Seven day race in Athens from March 24th to 31st ................................ 233
Useful links ...................................................................................................... 237
Bibliography/Sources...................................................................................... 237
Credits.............................................................................................................. 239

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