The Spartan Sprint: It’s our shortest race. It is perfect for athletes of all levels; from first-time Spartans to regular runners. This 5km Sprint may be the shortest distance, but includes 20 of our most representative obstacles. If you think you can’t do it, you’re wrong! Come to the starting line to see what you are capable of. Be prepared for the unexpected.
But please bear in mind the following: the tour will take you through forest areas, bushes, there will be obstacles where you will have to climb and you may find areas of ground with roots or water and slippery surfaces. With this we want to emphasize that you can injure yourself by falls, sprains of feet, landslides, etc. while you take on the obstacles. There are also other risks, caused by falls from other runners.
5km, 20-23 Obstacles, 40 minutes record time
Date: 9th March 2019
Start and Arrival location:Base Jaime II, Ma-1043, 07013
Arrival location: Plaza Mayor de Pollenca
Time: Different departure times. The size of the batch is between 150 and 250 athletes. The batches will start consecutively 15 minutes after the first round. Choosing your departure time will depend on your level, your team and your objectives. Please check the website for more details.
ARRIVE WITH TIME (1.5hours before the race gives you
enough time to park, pick up your bib, leave your backpack in the bag check and warm up.
Inscriptions: https://www.spartanrace.es/en, closes when limit of participants is reached. A race organized in an extremely professional way, a Spartan t-shirt «Finisher» (only if you finish), Spartan medal «Finisher» (only if you finish), a Trifecta portion: get three of them (one per distance) during a calendar year to be part of the Trifecta Tribe.
Fee: There will be supply on the finish line, timing and classification, access to the festival area with activations and good vibes. You will feel the pride of being part of the Spartan family and will have scratches, bruises and stories – many stories, to tell your friends!
Categories: Open to everyone.
Spartan Sprint delegates must be over 16 years old and have a paternal authorization. Spartan Super/ Beast you must be 18 years old.
Training and Nutritional advice by Katie Handyside:
There are two distance races in this particular Spartan race – the Sprint and the Beast. Each time Spartan host a race the format is different, but last years race in Mallorca did not seem as tough as other Spartans I have done (in all honesty) – perhaps it´s because you know what to expect. There is lots of running in the mountains off course – trail running – so you need some grippy trainers. I would recommend to practice running on unstable surfaces and inclines. Also the descent can be tricky, if you are running down unstable rocky surfaces – if you have weak ankles you want supportive trainers.
For the running parts of the course I highly recommend interval training. All out sprints – 30´, repeated 3 – 6 times in one session, once a week, would be great training.
If you do not live close to the mountains, maybe head out there at the weekends – otherwise during the week use the beach or find some stairs or incline slope.
Bosu ball training – standing, balancing and performing some weight training exercises or simply trying to stand are going to be good for both core muscles and strengthening ankles.
The obstacles are varied and the longer the race the more obstacles you have. The best training for this is power lifting – practicing the clean, jerk and snatch – these explosive movements will allow you to shift your body explosively through, up and over any obstacle.
Pull-ups, rope climbs and managing your own body weight is the basis of many obstacles, i.e. pulling yourself over high fences.
Monkey bars and rope climbing beg a certain technique, which needs to be practiced in order to local your feet off, when climbing up and down the rope and the swing of grading one and then another monkey bar.
Finally pushing and pulling weights, loaded carries on the shoulders, balancing on logs, crawling under wire and jumping in and out of ditches are all par for the course.
Your workout:
Squats
Push-ups
Plank with a row (stabilising the body)
Burpees
Barbell, Kettlebell or Dumbell clean, jerk and snatch
Bear crawl
Pull-ups (assisted, if you are not able to do full or Australian pull ups)
Very happy to put together some group Spartan training activities or one-on-one personal training and nutritional plans for anyone wanting to be in the best shape for their best Spartan race. I would advise to book your place, as the spaces will sell out quickly.
Written by Katie Handyside
 |
About the authorKatie has a lifetime worth of experience in health and wellness and has worked globally including LA, Vancouver and Seattle. She not only focuses on nutrition and exercise but also blood work, over-all health analysis, heart rate variability, sleeping, oxygen therapy/ altitude training, papimi and other treatments. She has a whole host of tools to ensure a 360’ approach to having you feeling the best you can. Previously based in STP , Palma’s super yacht boatyard for over 5 years , Katie is now mobile which means she is able to train you on board your yacht, at the beach, in the park or at home – training and nutrition brought to you. |