Advice

Preparation advice

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Download ASICS' 6000D preparation programme
medixtrem
You can also follow advice from Medi Xtrem (Medical and sports association composed of chiropodists and physiotherapists) 

Preparation by Jeannot Germain (Chairman of La Plagne's VEO 2000 Club):

This race requires three essential qualities

1/ TO BE A GOOD CLIMBER:

You need strong quadriceps and ankles (because heels are often in suspension because of the slope). Poles can help you and if you use the nordic walking technique,  you can gain about 10% energy by using your upper body. Get telescopic poles et adjust them to about 10cm lower than for downhill skiing (e.g. if you are 1m80, adjust your poles to about 1m20).
The training is the same as marathon training, consisting of alternating short and long distances and in long distance either running or on a bike (or hiking if you live in the mountains).

You can strengthen your muscles with simple, regular exercises.
Going up a hundred stairs, one by one or two by two (for more power) using the descent to catch your breath. 2 or 3 series of ten ascensions with breaks in between

2 or 3 series of ten squats without weights with breaks in between.
Chair position for one minute with feet  together and 50 m sprint at the end of jogging.
Altitude can be tricky from 2000m if you are not used to it. You may feel the lack of oxygen.
The best way to avoid this problem is to adapt to the conditions by spending 8 - 10 days at that altitude before the race to make red cells.

2/ TO BE A GOOD DOWNHILLER:

You mustn't be afraid of the slope so, like with skiing, you have to keep your weight forward to relieve your quadriceps and use your back muscles more. You need to overventilate. You can get so focused on your feet that you forget to breathe which can provoke muscle asphyxia.
You must always anticipate by looking ahead.
Avoid banking, which is very tiring for the ankles by letting go and going straight down the slope.

3/ MENTAL STRENGTH:

There is nothing like sophrology and relaxation therapy to encourage reflex images of race relaxation.

Finally: try to stay concentrated in order to eat and drink at the right time without waiting to be hungry or thirsty . If you are sensitive to the cold, put on a breathable, long-sleeved t-shirt under your race clothes but never wear a windbreaker. Body temperature rises during the race and cold becomes an asset for staying cooler.

Don't throw your garbage on the ground, the mountain ecosystem is fragile and needs to be protected.


Good luck to all.

RECOVERY

By Jeannot Germain (Chairman of La Plagne's VEO 2000 Club):
In this kind of race, you are rarely in red zone and should even keep a good oxygen balance to keep going (for 10 to 25 hours).

As far as recovery is concerned, the length varies depending on your level and physical conditions. A short week with no running but a few sessions in the swimming pool instead to relax the muscles is essential and resumption must be progressive. The great advantage over road running is that the ground is softer so the joints suffer less. You will need a break of at least one month before planning another competition.

 

 

Main difficulties

Even if the race starts off fast, don't panic!  60km is very long and lots of things can happen.

From Les Esserts to the Glacier, you should be at cruising speed because it climbs  all the way (apart from a very few flat or downhill parts).

After the Glacier, you need to negotiate the 1000m downhill as best you can without asphyxiating your muscles or the 450m climb that comes next will be very hard.

The Arpette to the valley is downhill all the waywith a lot more rolling parts than in previous years, particulary at the end.

Anyone accompanying the competitors will find a list of the best places to see the runners in the road book ('course' section).

 

Cette course demande 3 qualités essentielles