Advive

Piece of advice
Preparation

Download sportsakileine's piece of advice concerning the preparation to the race

Download ASICS' 6000D praparation programm

Follow Medi Xtrem (Medical and sports association composed of chiropodists and physiotherapists) advice

Preparation by Jeannot Germain (VEO 2000 Club la Plagne President) :

This race requires three essential qualities

1/ TO BE A GOOD CLIMBER :

One needs strength in the quadriceps and ankles (because heels are often in suspension in the slope).
The training is similar to the one of a marathon it consists in alternating running and breaks and in long endurance jogging or bikerides (or mountain hiking if you live en the area).

You can reinforce your musculature thanks to simple and regular exercises.
Climbing a hundred-step stairs, one by one or two by two (for more power) using the descent to catch your breath. 2 or 3 sessions of ten ascensions with breaks in between

2 or 3 sessions of ten squats with impulse with breaks in between.
Do the chair during one minute with feet close together and run fast on 50 meters ten times after jogging.
Altitude can be tricky from 2000m if you are not used to it. At this height, you may feel the lack of oxygen.
The best thing to do is to get rid of the problem by adapting to these conditions. Daily breathing exercises at 2000m or 2500m during 8 or 10 days before the race to make red cells.

2/ TO BE A GOOD DOWNHILLER :

One cannot be afraid of the slope, like with skiing, you need to rush ahead to relieve your quadriceps and to use more back muscles. You need to overventilate.
One is so focused on his feet that he/she forgets to ventilate and it can provoke muscle asphyxia.
Anticipation is the key word.
void bankings for they are very tiring for ankles.

3/ TO HAVE MENTAL STRENGHT :

There is nothing like relaxation therapy to work on reflex relaing while descending.

Last but not least : Try to stay concentrated in order to eat and drink at the right time without waiting for hunger or thirst. If you are sensitive to the cold, put on a breathable tshirt with long sleeves under race clothes, but never wear a windbrealer. Body temperature rises during the effort and cold becomes an asset for it cools it down.
Don't throw your garbage on the ground, the ecosystem of the mountain is fragile and needs to be protected.

Good luck to all.

EFFORT RECOVERY

By Jeannot Germain (VEO 2000 Club la Plagne President) :
In this kind of race, one is rarely in red zone and should even keep a good oxygen balance to last (between 10 and 25 hours of effort).

As far as effort recovery is concerned, the lenght varies depending on people's level and physical conditions. A short week with running being replaced by swimming pool sessions to relax muscles is esential and the resumption must be gentle. The great advantage over the road is that the ground is suppler and joints are less solicited. One will need a break ofat least one month before planning another competition.