Racing Tips (translated from French)

Racing Tips

Morale:

Finish the Grand Raid is harmoniously combine physical and moral capacities. Now both fluctuate considerably and unpredictably and unpleasant during the race. These fluctuations are aware several causes, foremost of which include dehydration, hypoglycemia, fatigue, cold and loneliness.

Based on these findings, drink as regularly as possible, sugary drinks and salty if needed (soup) as soon as you feel like coming. Eat various energy items fast and slow sugar if needed. Take breaks, stretch you, equip you warm, dry clothing. But do not forget walking in good company, then these meetings, you never forget them!

Do not take the decision to never give up without trying these remedies my grandmother, a specialist bike!

Anticipate and especially fatigue and enjoy the facilities that the organization is so nicely at your disposal so that you rest. Sleep in Cilaos, the return to the Taïbit eventually convince you that sleep under your blanket in the middle Mafate is injury, while wonderful beds pins you with open arms.

How many competitors, the bib record to the organization, a full belly, taking a shower, did not regret leaving the massage table, having abandoned the race prematurely? And how many of you will want for failing to rest in time to avoid losing so many hours in Mafate or mounted on the back of donkey?

The equipment:

• Backpack: small size, 4 to 5 kg maximum load.
• Water bottle 1.5 l minimum, with the supply pipe.
• Saharan cap to protect neck and neck from sunburn.
• Type shoes or jogging trail, larger than a good size, used for at least 1 month before the event, and therefore well adapted to the foot.
• Socks of wool or cotton without large seam hurt his foot. Coated with vaseline feet for some talc to others and without anything to those who listened to the earlier advice. Socks and shoes in the bag or entrusted to technical assistance.

Remember that any conflict between the foot and shoes or socks, will lead inevitably to the disadvantage of the foot. In addition, the bulbs in destabilizing the market in search of an antalgic posture, cause tendinitis of the knee or ankle.

• Short floating type, shorts or tights under their habits. Never inaugurate a garment / shoe / sock / bag back on the day of trial, under penalty of surprises guaranteed! Use accessories to your workout.
• Sunglasses, aspirin, ointment or type Percutalgine Dolga @ @, bandage (required), some bandages, Vaseline, artificial skin and your regular medications (asthma, migraine, diabetes, ulcers ...);
• Survival blanket, whistle distress (required)
• Flashlight-type front with battery (alkaline long life) and emergency bulb (required)
• 1 pair of eyeglasses parts (risk of breakage during falls);1 roll of toilet paper: frequency of diarrhea-related dehydration, abuse of soft drinks and trouillomètre zero at the time of departure.

Food:

Running and brisk walking burn about 1 calorie / km / kg. Energy expenditure is the predictable product of the weight in kg competitor and its equipment by the distance in km and a kilocalorie.Example:

bw = 74 kg, full equipment = 6 kg, totalweight = 80 kg energy expenditure = 130 * 80 * 1 kcal = 10,240 kcal fluid requirements = 1 to 1.5 liters / 10 km = 13 to 19 liters

Council capital: Drink and eat regularly without waiting for the sensation of thirst, which appears to dehydration of 0.5 to 1% of body weight, and hunger (feeling of hypoglycemia). This is the real secret to success!

• Nibble every 1 h or every 2 hours: bread, dried fruit (keep energy bars for strokes or major efforts such high rise) Place in a very accessible example in the fanny pack. Delay the taking of sugars to enter the Yo-Yo of hypoglycemia and hyperglycemia as late as possible.
• Allow a small gourd with a sweet liquid and isotonic (type degassed cola) for very large strokes.
• Drink regularly, as you breathe, sucking water from the hose, without putting a backpack on the ground and especially when the pace is accelerating and therefore respiration (climbs, steep descents, jogging pace). Fill the container at each refueling point, because you may be a thank you to the problem of organization at the next station. You can not walk with thirst.To save some money (and buy flowers for your spouse (e)), here's the basic recipe energy drink 1 liter of water + 4 tablespoons sugar evened + 1 g of salt. Opportunity to put the scent of your choice. Drink enough to sweat profusely and urinate at least 3 or 4 times a day: the average is between 0.75 L and 1 liter per hour. Yes, your time deferred to the Zouave Trails Reunion, it makes a lot of gallons of water!You will remove the urine and waste products from muscle catabolism (myoglobin, urea) and transpiration considerable quantities of heat produced by muscle activity. A muscle to the force produced only 20% for power, but 80% of heat that must be eliminated lest they "sink the head gasket" (fearsome heat stroke can be fatal) and to smoke .Organize your life and your assistance as a result of food and beverages offered by the organization that you find in your log book .. Hugs are not set, let spontaneity.

Change of clothing:

Changing T-shirt for lunch and dinner, socks as often as necessary, shorts once a day. Shoes: pair of alternatives already served (assistance). K-way and a light sweater or lightweight trousers in the same backpack in the morning and evening. Jogging suit for the night in Cilaos if you are resting.The organization offers a carrying bag to support the departure Cilaos, two arms and La Redoute, think!

Stretch every 2 hours and massage:

Sitting on the floor legs straight, stretch, trying to touch his ankles with 2 hands. Standing on a wall, step towards the buttock with your hand, the supporting leg is slightly flexed. Repeat this movement 5 times per session.Back to back with a partner, between arm-mingled, be carried away by relaxing completely, while the other leans forward. I said back to back, lady!Massages legs at noon and evening, thank you darling (e)! The organization sets up two massage stations, one in Cilaos and the other two arms.Steps to remove their shoes to breathe and regenerate the skin by drying the feet, if possible. Take good care of removing the smallest pebbles shoes and socks.