105 km Ultra Training Explained: What You Must Know (with Physio Xander Bijsterveld) скачать в хорошем качестве

105 km Ultra Training Explained: What You Must Know (with Physio Xander Bijsterveld)

In this episode of Lift Heavy Run Fast, host Jeroen van der Mark speaks with Dutch ultra-athlete and physiotherapist Xander Bijsterveld, who recently completed a demanding 100 km ultratrail in the Swiss Alps with 6250 meters of elevation gain. This conversation explores the full process behind preparing for such an extreme event: structured training, pacing models, nutrition planning, tendon loading, and hybrid performance principles that allow Xander to continue hitting strength PRs while running massive mountain ultras. We cover how to train for elevation when living in a flat country, how to manage accumulated fatigue, and how to structure a taper before a 10+ hour effort. Xander also breaks down his complete fueling strategy and the mental and physical aftermath of this challenge. 00:00 – Introduction: Hybrid athlete mindset & why a 100 km ultra 02:00 – The Swiss Alps 100 km: heat, elevation & running through the night 06:00 – Training structure: 10-month prep & volume in HOURS instead of kilometers 08:30 – Injury management: shin pain, low-impact incline walking & alternative volume 10:00 – Strength training essentials: glute medius, posterior chain & eccentric quads 14:00 – Balancing training with work, family & stress (HRV-based autoregulation) 17:00 – Hill training in flat countries: incline treadmill & race visualisation 20:00 – Nutrition during ultras: gels, electrolytes, solid foods & key mistakes 23:00 – Mental toughness: “bus driver” method, pain cave & handling low moments 26:00 – Preventing injuries through strength: tendon capacity & movement quality 29:00 – Advice for beginners moving from marathon to 50–100 km ultras 31:00 – What’s next: future goals, recovery, and hybrid training takeaways 📍 Instagram of Jeroen:   / jervdm   📍 Online coaching for hybrid athletes: https://jeroenvandermark.com/ 📍 YouTube channel of Xander:    / @wanderwithxander   📍Profile of Xander:   / wanderwithxander