Training Basics For Ultra Distance Racing.

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.

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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.

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​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.

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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.

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Test and Calibrate

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

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That is it, thank you for reading, I hope you found it to be a useful resource.

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