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My Training Basics For Ultras

These are the basic components that I have being improving on over time in order to compete in ultra races.

 

Endurance


The ability to persist and resist fatigue. Endurance is a combination of Muscular Endurance, Anaerobic Threshold and VO2max.

 

Muscular endurance: The ability to generate and maintain levels of force, power and speed over a certain time.
Anaerobic Threshold: Highly trainable, a good predictor of performance, the highest intensity one can maintain over a period that is between 30 to 60 minutes.
V02max: The amount of oxygen one can consume during maximum effort. Determined by genetics, trainable to an extent with specific interval training.

 

For someone participating in ultras I dedicate more time to improving muscular endurance and anaerobic threshold. Vo2max is of less importance but I still maintain it.

 

Mental perspective and fitness


Establishing individual strengths and limits as well as the ability to understand what steps are to be taken in order to achieve success, what i do is to - 

 

Be optimistic.

Be realistic.

Know and understand that failure is part of the process.

Know when to go beyond my limits.

Remember that more is not always better.

 

Nutrition


Too much or too little can and will effect training performance. I keep it clean and simple, but not too rigid, more fruits and veg with the occasional treat.

 

Rest


Underestimated and often overlooked. Peak performance is only achieved after adequate recovery and only if the correct training dose has been consistently applied. Mental perspective and nutrition is key, I rest and fuel the mind and body.

 

Test and calibrate

 

I measure for improvements and adjust my personal training program, and maintain specificity, recovery and progression.

 

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