دانلود کتاب Training essentials for ultrarunning: how to train smarter, race faster, and maximize your ultramarathon performance

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Foreword by Dean Karnazes, author of Ultramarathon Man1 The Ultrarunning Revolution: The Big Ideas, Starting from Scratch, Cracking the Code, Top Four Training Mistakes in Ultrarunning, What You Need to Get It Right, Why the .5 Percent Matters, The Cast of Characters2 The High-Performance Ultrarunner: Characteristics of Elite Ultrarunners, Your Priorities3 The Physiology of Building a Better Engine: Energy Systems, Principles of Training4 Failure Points and How to Fix Them: Science of Ultrarunning, Common Limiters, GI Issues, Blisters, Muscular Breakdown, Fatigue5 The Four Disciplines of Ultrarunning: Biomechanics, Run or Hike?, Training Each of the Four Disciplines of Ultrarunning, Body Weight, Should I Use Poles?, Uphill Intervals6 The Technology of Ultrarunning: Tools, Popular Training Logs and their Flaws7 Train Smarter, Not More: The Five Workout Components, Measuring and Personalizing Training Intensity, Perceived Exertion, Key Ultramarathon Workouts8 Organizing Your Training: The Long-Range Plan, Choosing Your Event, Principles to Plan Your Ultramarathon Training9 Activating Your Training: The Short-Range Plan, Guiding Principles, Back-to-Back Hard Days, Tapering10 Fueling and Hydrating for the Long Haul: Essential Elements of Ultramarathon Sports Nutrition, Fluids and Daily Hydration, Before/During/After Workouts, Avoiding GI Distress, The Bull\'s-Eye Nutrition Strategy, Balancing Hydration and Sodium11 Creating Your Personal Race Strategies: Outcome vs. Process Goals, Effort-Based Race-Day Strategy, Race-Day Nutrition Strategy, Supplements and Ergogenic Aids, Koop\'s ADAPT system for problem solving12 Racing Wisely: How Many Races Do You Need?13 Coaching Guide to North American Ultras: American River 50 / Badwater 135 / Hardrock 100 / Javelina Jundred / JFK 50 / Lake Sonoma 50 / Leadville Trail 100 / Vermont 100 / Wasatch Front 100 / Western States 100Epilogue Appendix: The Long-Range Plan References and Further ReadingAcknowledgments Index About the Authors