The Codex — Spartan Ultra Morzine 2026
Why are you reading this?
Because you're tempted. You've done it once — 50 km, 60 obstacles, 12 hours of pain. You know what's coming. Every decision you make now determines how much it will hurt there. Today is a training day. Always.
These are the rules of the body. The rules of the mind are in Bushido of an Ultra Runner.
1. Sleep — the foundation of everything
Rule: Lights out at 22:00–22:30. Wake up at 06:00–06:30. No screens after 21:30 — no Netflix, HBO, series, YouTube. Zero.
Remind yourself
No sleep = anxiety and restlessness. One episode = three episodes = you fall asleep at 1 AM = a wasted training day. Put down the phone. Go to sleep. Now.
2. Nutrition — plan or fail
Rule: Every Sunday, plan meals for the entire week. Goal: 2g protein per kg of body weight daily (~190g), caloric deficit of 300–500 kcal. Target weight: 90 kg (−8 kg). Breakfast = slow carbs (overnight oats, couscous, bulgur, rice pudding, chia puddings). No pastries.
Remind yourself
No plan = fast food. Pastry in the morning = spike + crash, oats = 4h of energy. Every extra kilo you drag 50 km uphill. This is not a diet. This is race training.
3. Alcohol — zero or minimum
Rule: No alcohol until the race, except planned exceptions (max once every 2 weeks, max 2 beers). No spontaneous "just one beer".
Remind yourself
Alcohol = empty calories + worse sleep + worse recovery + craving junk the next day. One beer never stays one.
4. Training schedule is sacred
Rule: Follow the planned training. The only exception is fever or injury.
Remind yourself
"I'm not in the mood" is not an illness. "It's raining" is not an illness. Nobody will feel sorry for you at the start line in Morzine.
5. Mobility and stretching
Rule: Two regimens, both mandatory:
- After running (immediately, not at home): 10 min targeted stretching — calves, Achilles tendons, hips.
- Every evening: 15 min general mobility + breathing exercises (vagus nerve).
Remind yourself
2024 — Achilles tendons wrecked. The entire 2025 lost for running. Pain → reluctance to run → loss of fitness. You already paid for this with an extra year. Want to pay again?
6. Hydration
Rule: Minimum 2.5 litres of water daily. On training days 3+. Always carry a bottle.
Remind yourself
Dehydration = worse performance + headaches + false hunger. Drink. Now.
7. Supplementation
Rule: Daily: 5g creatine, protein to reach 190g, multivitamins in the morning with food.
Remind yourself
You can't draw from something you never put in.
8. Grip — your insurance against burpees
Rule: At least 3× per week dedicated grip training. Dead hangs on a bar (3×max hold), farmer's carry (3×40m heavy), towel hangs or rope climbing when possible. Once a week train with a thick grip (fat gripz / towel wrapped around the bar).
- Daily minimum: 1 min dead hang (can be split throughout the day).
- During strength training: Last set of every pulling exercise without straps — bare hands, full grip.
- Weekend: Obstacle simulation — traverse, rope, monkey bars, corig ball. Whatever you have access to.
Remind yourself
The Ultra has 60+ obstacles. Grip fails first — not legs, not lungs. Every failed obstacle = 30 burpees. After 40 km of hills you'll do burpees like a ninety-year-old. Monkey bars in training = no burpees on race day.
Tracking
Every evening, write in your journal:
- Asleep by 22:30?
- Meals according to plan?
- Training completed?
- Water 2.5l+?
- Stretching after run? (if there was a run)
- Evening mobility 15 min?
- Grip training / dead hang?
- Supplements?
If you break a rule, write down why. No excuses — just facts. The pattern will reveal itself.