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Ultra - Syllabus 9 22
Ultra - Syllabus 9 22
Module 1: Roles of a Coach
Exercise Physiologist
Psychologist
Leader
Motivator
Disciplinarian
Operations Manager
Instructor and Educator
Professional
o Honesty
o Verbal and Physical Actions
o Stay Current
o Resource
Effective Communicator
o Email
o Phone
o Timeliness
o Sensitivity
o Boundaries
Coaching Fallacies
o You Must Be Fast
o Holding Out Information
Module 2: Skeletal System
Directional Terminology
Skeletal System
o Anterior/Posterior Views
o Landmark Terminology
o Spine
Neutral Spine
Lumbar Spine
Spinal Abnormalities
Injury
o Pelvis
Areas of the Pelvis
o Joints
Types
‘Cracking’ Joints
o Foot/Ankle Complex
Joints
o Genetic Factors
Module 3: Muscular System
Physiology
o Terminology
o Skeletal Muscle Structure
o Contractile Properties
o Myonuclei and Satellite Cells
o Muscle: Origin and Insertion
o Muscle Fiber Types
o Muscle Fiber Recruitment
o Can Muscles Change Their Type?
o Muscle Hyperplasia vs. Muscle Hypertrophy
o No Pain, No Gain?
o Relationship Between Muscle Fiber Type and Fat Metabolism
Skeletal Muscle Function and Characteristics
o Muscle Memory
o Nerve Innervation
o Connective Tissue
o Fascia
Muscles of the Body
o Anterior View
o Posterior View
o Muscle Classification
o Core Musculature
o Inner Unit Core Musculature
o Upper Body Muscles
o Lower Body Muscles
Intramuscular Performance Factors
o Warm Up
Stretching vs. Warm‐Up: Are They The Same?
Warm‐Up Guidelines?
o Muscle Fatigue/Damage
Eccentric Muscle Contractions/Delayed Onset Muscle Soreness
Is a Cool Down Necessary?
Use of NSAID’s to Counteract DOMS/Musculoskeletal Pain &
Injury
o Muscle Burn
What is Lactic Acid?
o Exercise Associated Exercise Cramps
Muscle Synergy
o Kinetic Linking
o Muscle Imbalances
Myths
When are Muscle Imbalances An Issue?
Doing Two Jobs at the Same Time
Length/Tension Relationship
Reduced Muscle Activation
Muscular Compensation
Workplace Postural Issues
Addressing Muscle Imbalances
Equipment‐Based Muscle Fatigue
Module 4: Energy Systems
Objectives and Terminology
Circulatory System
o Heart
o Blood Pressure
o Lungs
Diaphragmatic Breathing
Energy Systems
o Introduction
Cells
o Phosphagen Energy System
How is Energy Generated?
o Glycolytic Energy System
Blood Glucose Regulation
Implications for Ultrarunning
Muscle Glycogen Storage
Anaerobic Respiration
Aerobic Respiration
o Oxidative Energy System
Converting Fat to Energy
Duration of Energy Systems
Glycolytic and Oxidative Relationship
Intensity‐Based Fuel Sources
o Physiological Response to Aerobic Training
o Hypoxic Training
Blood Doping
Effects of Intense Exercise
o Glycogen Depletion
Glycogen Depletion Training (GDT)
o Oxygen Debt
o ‘Out of Breath’
Module 5: Environmental Physiology
Altitude
o Physiology
o Acclimation Guidelines
o Coming From Sea Level
Heat / Humidity
o Physiology
o Acclimation Guidelines and Strategies
Sauna Protocol
o Dew Point
Cold Weather
Module 6: Training Benchmarks and Analysis Tools
Overview
Genetics
Rate of Perceived Exertion (RPE)
o Recommended Assessment for Ultrarunners
o RPE‐Based Workout Types
Heart Rate
o Factors Affecting Heart Rate
o Cardiac Drift
o Application for Ultrarunners
Resting Heart Rate
Active/Recovery Heart Rate
o Going Too Slow or Too Fast
VO2 Max
o Running Economy
o Application to Ultrarunning
o Relating VO2 Max to Burning Fat/Calories
o Other Reasons Not To Benchmark VO2 Max
Lactate Threshold
Reliability
Anaerobic Threshold: Fact or Fiction?
o Benchmarks to Interpret Anaerobic Threshold (AT)
o Conconi Test
o Origin of Anaerobic Threshold
Lactate Threshold
o Historical Reference
o Benchmarking Lactate Threshold
o Blood Lactate Clearance
Training Implication
o Why Not Directly Test for LT?
o Interpreting LV via the Talk Test
Integration of RPE
Test Protocol
Toughness
Analysis Tools
o Hardware Overview
Tracking Metrics
o Most Valuable Metrics
o Assessment Algorithms
Other Technology‐Based Assessment Tools
Module 7: Running Form and Biomechanics
Objectives and Terminology
Gait Phases
Ground Reaction Force
Pronation and Supination
o Role of the Big Toe
o Shoe Implications
o Pronation
o Overpronation
Flat Feet
What is a Q‐Angle?
o Supination
o Assessing Pronation and Supination
o Pronation is Not Indicative of Pain or Injury
o Knee Valgus
Running Form Components
Hip Extension
o Role of the Glutes
o Application to Ultrarunning
o Relationship Between Ankle Flexibility and Hip Extension
Correct Form
Assessing Form: Treadmill vs. Outdoors
o Benefits and Drawbacks
Passive Movement and Energy Return
o Application to Ultrarunning
o Stretch Shortening Cycle
o Tendons
o Achilles Tendon
Mechanics
Outside Influences
o Foot Arch
o Muscles
o Passive Movement
Training Implications
Allocation of Energy
Rotation Driven Running
o The Spinal Engine
Spinal Rotation
Spiral Spring Systems
Coupled Motion
How Do The Spring Systems Work?
Anterior and Posterior Spring Systems
Arm Motion
Do The Arms Drive The Legs?
Range of Motion
Relationship Between Spinal Rotation and Efficiency
Application to Ultrarunning
Foot Strike Type
o Heel vs. Midfoot Strike
o Foot Strike Misnomers
o Drills
o Converting To Midfoot Form
Should I Convert an Athlete To a Midfoot Strike?
o Relationship Between Foot Strike Type and Speed
Stride Length and Rate
o Argument Against Changing Stride Length/Type
o Correlation Between Stride Rate and Strike Length
o Stride Length
o Stride Rate
Application to Ultrarunning
o Vertical Oscillation
Application to Ultrarunning
Module 8: Injury and Illness
Overview and Terminology
Injury
o Scope of Practice
o Emergency Scenarios
Inhaler Use
o Injury Prevalence and Location
Benchmarking Injury Data
Anatomical Factors
Is Running Hard On The Knees?
o Injury Prevention
Volume Increases
What About Cross Training?
Kinesio Tape
Icing
Shoes
o Running Injuries
What is Tendonitis?
Iliotibial Band Syndrome (ITBS)
Patellofemoral Syndrome (PFS)
Spin Splints
‘Rolled’ Ankle
Hamstring Injury
Popliteus Injury
Plantar Fasciitis
Blisters
Side Stitch
Other Running Related Issues
Bunion
Morton’s Neuroma
Sesamoiditis
o Possible Causes of Injury
Mechanics
Range of Motion
Volume
Not Enough Rest
Lack of Fitness
Running Over Your Head
Short Sighted
Previously Injured
Other Factors
o Running Surface
o Response to Injury
Don’t Fix an Injury – Manage It
o Running Recovery
o Inured While Running
During Training
During A Race
Illness
o Terminology
o Is Ultrarunning Hard on the Heart?
o Colds and Flu
Guidelines
o Environmental‐Related Illnesses
Heat Cramps
Heat Exhaustion
Heat Stroke
Prevention
o Heat Acclimatization
Integration
Chasing Marginal Gains
o Hypothermia
o High Altitude
Poor Man’s Altitude Training
Module 9: Resistance Training
Objectives
Why?
o Opposite Ends of the Spectrum?
o Reasons to Strength Train
Do It Right Or Not At All
Programming
o Reasons to Not Strength Train
o See Saw
o Overload Principle
o Muscle Hierarchy
Resistance Training Protocol
o Determining Workout Structure
Strength‐Endurance Continuum
Other Resistance Training Duration Prescriptions
o Programming
Progression
Taper
o Concurrent Training
Argument For and Against the Integration of Strength Training
Module 10: Athlete Intake
Objectives
Why – What – When
Establish the Coaching Process
Athlete Screening
o Health Screening
PARQ
HHQ
Cardiac Screening
Blood Work
Keeping It Legal
Other Testing
Anthropometric Measurements
o Refer Out
Athlete Profile
Module 11: Goal Setting and Event Selection
What’s In An Event?
o Distance
o Training Base and Available Training Time
o Athlete Experience and Expectations
o Event Specifics
Altitude
Heat
o Fitness Comes First
o Race Has Meaning
o Basis For Goal Setting
o Sacrifice
Goal Event Identification
o Prerequisites?
o Number of Races
How Often Can An Athlete Race?
o Identify Preparation Events
Racing as Training
o Goal Setting Examples
Registration
Race Day Goal Setting
o Outcome Goals
Risk Management
o Process Goals
o Time Based Goal Setting
Benchmarking
Training Data
o Multiple Race Goals
Module 12: Training Modalities
Objectives
Key Ultrarunning Workout Types
o Integration
o Workout Types
Work to Rest Ratio
Additional Interval Information
Why Do I Have To Run Hard?
High Intensity Training
Cross Training
o Health and Fitness
o Injury Prevention/Intervention
o Mentally Fresh
Integrate Descending/Stability Training?
o Recommended Practices
Downhill Training
Ankle Stability
Multiple Workouts Per Day
Programming Intensity
Training Environments
o Treadmill vs. Outdoors
o Why Does Treadmill Running Suck?
Module 13: Training Structure
Overview
What is the Right Approach?
Objectives
Key Principles
o General Adaptation Syndrome (GAS)
o Least to Most Specific
Too Risky?
Periodization Models
o Classic Periodization
Criticisms
o Block Periodization
o Hybrid. Periodization
o Recommended Ultrarunning Periodization Model
Is There a Case for Classic Periodization?
Suspension Bridge Analogy
o Summary
Program Adherence
o Missed Training Days
Good News!
Vacation/Business Travel
Training Progression
o Demonstrate Progress
o Not Building a House
Training Blocks
o What’s In The Name?
o Creation of Training Blocks
VO2 Max Block
Lactate Threshold Block
Endurance Block
o Training Block Examples
Scenarios
Other Programming Areas
o Recovery/Easy Runs
Just Run
Application to Ultrarunning
o Taper
Rationale
Structure and Duration of Taper
Taper Tantrums
Non‐Goal Races
Post‐Race
Peaking
o Transition Period
Off Season?
Structure
o Races as Training
Overtraining
o Symptoms
o Prevention
o Multiple Factors
o Don’t Train Like a Pro
o Have Fun!
o Rest
Trial and Error
Hours, Not Days
Summary
Module 14: Program Development
Overview
o Preformatted Plans
o Not An Assembly Line
Application to UESCA Program Design
Program Structure
Program Design Trends
Recovery
o Easy/Hard Days
o Back to Back Hard Days
o Programming Recovery Weeks
o Sleep
o Post‐Race
Common Programming Mistakes
o Your Athletes Are Not You
o Too Much Volume
Not Linear
o Not Specific
o Not Enough Intensity
o Too Little Time
Training Volume
o Minimum/Maximum Concept
Volume Isn’t The Sole Determining Factor of Success
o Not All Volume Has The Same Value
The Singular Long Run
o Time vs. Distance
o Factors That Influence Volume Increases
o The 10% Rule ‐ Fact or Fiction?
Challenge to the 10% Volume Guideline
Training Considerations
o Body Weight
o Specific Descending Work
o Overnight Runs
o Road Races
o Technical Terrain
o Stage Races
Get With The Program
Prioritization
o Cardiovascular Fitness
o Climbing and Descending
o Nutrition
o Long Runs
o Other Stimuli
Program Creation Overview
o Feasibility Analysis
o Long Range Strategy
o Training Blocks
o Not ‘One and Done’
Athlete Feedback
o Nothing is Standard
Program Creation Process
o Overview
Assumptions
Limiting Factors
o Identify Gal Event/Program Duration
o Training Availability
Minimum Volume Requirements
Realistic Programming
o Initial Training Volume
Volume Increases
No ‘System’
o Create Long Range Strategy
Program Template
How Often Can An Athlete Race?
Recap of Program Design Trends
Long Range Strategy Build Out
Mock Program
o Development of Training Blocks
Key Principles
The 3:1 Ratio
Block Within a Block
Not Too Far Out
Mock Training Blocks
Summary
Module 15: Pacing
Objectives
Overview
o Impact of Glycogen In Relation To Varied Running Speed
Self‐Regulation: Mind or Body?
o Fatigue
o Central Governor Model (CGM)
Key Aspects to CGM
Challenges to the CGM
Application
Discussion
Stick To The Script
o Risk Management
Risk vs. Reward
Risk‐Based Pacing
o Pace Assessment Tools
o Race Plan
Knowledge of Course
Training Data
Goal
Pacing Variables
o Distance
o Experience and Fitness
o Time
o Environmental Factors
Temperature
Humidity
Altitude
o Course Profile/Running Surface
Race Pacing Guidelines
o The Start
o Determining Intensity
Climbing
Estimated Climbing Time
Determining Climbing Intensity
Rate of Perceived Exertion Range
Climbing First
Flat Races
o Run or Walk?
o Break It Up
o Common Pacing Mistakes
Erratic Intensity
Trying to Make Up Lost Time
Bombing The Descents
Starting Off Too Fast
Running Someone Else’s Pace
Summary
Module 16: Ultrarunning Psychology
Objectives
Terminology
Mental Training Elements
o Mind‐Body Connection
Confidence
o Are You Expecting To Fail?
o Performing Under Pressure
Mental Fatigue
o Potential Implication for Ultrarunners
Pain Tolerance vs. Pain Threshold
o Toughness
How To Develop Toughness
Burnout
Concentration/Focus
Motivation
o Training Logs
o Program Flexibility
o Music
Application to Ultrarunning
Why Are You Running?
Placebo Effect
Strategies
o Associative and Dissociative
o Other Strategies
Summary
Module 17: Nutrition
Objectives and Terminology
Introduction
Nutritional Elements
o Fueling The Ultrarunner
Calorie Consumption
o Carbohydrates
Rebound Hypoglycemia
What Is Insulin?
Low Carbohydrate Diets
Origins and Research
Application to Ultrarunning
Periodized Nutrition
o Protein
o Fat
o Energy Contribution
o Caffeine
Use of Caffeine in Ultramarathons
Strategy
Trial and Error
o Micronutrients
Electrolytes
Physiology of Digestion
o Digestion Process
o Training The Gut
o GI Distress
Developing A Fueling Strategy
Important Fueling Information
o Eating On The Go
Food/Flavor Fatigue
Food Tiers
Hydration
o Roles of Water
o Hydration Strategies
Advised Strategy
o Hyponatremia
Dehydration
o Relationship Between Carbohydrates and Dehydration
Pre/Post Workout Fueling
o Pre‐Workout
Carbohydrate Loading
o Post‐Workout
Ultra‐Specific Nutritional Challenges
Distance Between Aid Stations
Gear
Environmental Changes
Diminished Decision‐Making Ability
Food/Flavor Fatigue
Ease of Use
o Seek Guidance
Nutritional Supplements
Caution
Practical Applications and Conclusions
Summary
Module 18: Safety
Objectives
Scope of Knowledge and Practice
o Team Approach
Weather
o Temperature
o Rain
An Athlete Is In Charge Of Their Own Safety
Running Safety Issues
Summary
Module 19: Shoes ‐ Apparel ‐ Gear
Objectives
Overview
Running Shoes
o Shoe Selection and Injury Rate
Role of Weight In Shoe Selection
o Breaking In Shoes
o Replacement Guidelines
Effect of Biomechanics of Shoe Breakdown
Shoe Compression
o Things To Consider
Trying On Shoes
Other Gear
o Packs and Bottles
o Poles
Pro’s and Con’s
Selection
o GPS Monitors
o Lighting
Drop Bags
o Content
o Don’t Rely On It
o The Bag
Apparel Selection
o Wicking Fabrics
o Proper Fit
o Weather‐Based Clothing Options
Apparel Inventory
o Inventory List
o Compression Socks/Sleeves
Other Running Gear
Module 20: Race Preparation and Race Day
Objectives
General Preparations
o Course Knowledge
Course Types
Elevation Profile and Course Maps
Surface and Elevation Rankings
Race Day Conditions
Blogs and Social Media
o Weather
o Prepare For The Unexpected
Potential Issues
o Common Issues
Weather
Sickness
Exercise‐Related Cramps
Injury
Blisters
o Rules
Race Strategy
o Nutrition
o Course Focus Areas
Selecting A Crew
o Experience
o Knowledge of Course/Rules
o Time Management and Logistics
o Personalities
o Strangers, Spouses and Friends
o Difference Between Pacer and Crew
o Other Factors For Building a Crew
Weeks Leading Up To Race
o Rest and Recovery
o Nutrition and Hydration
o Gear and Supplies
o Confirm Plans and Support Roles
Day Before Race
o Take Care Of All Event Preparations
o Rest
Race Day
o Wake Up!
o Eat
o Logistics
Timing Chip
Last Bathroom Stop
Inventory Check
Bag Drop Off
Crew/Pacer
o The Start
o Pay Attention
o Aid Stations
All You Can Eat Buffet?
Get In, Get Out
Create Habits
o Adhering To The Race Strategy
o What To Do When Things Go Wrong
A.D.A.P.T System
Scenarios
o Did Not Finish (DNF)
Post‐Race
o Fueling
o Post‐Race Care
Cold Therapy
Move Around… A Little
o Post‐Race Assessment
o Odds and Ends
o Summary
Appendix’s
Resistance Training Exercises
Stretching and Myofascial Release
Business and Marketing
Legal Issues
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