Route of 44km and 1850m+ of positive altitude departing from Sóller, urban stretch to Biniaraix, GR221 to Font del Noguer (first supply), we will continue along GR221 (the channel, Coll dels Coloms, Font des Prat, Coll des Prat, Coll del Telègraf, Coll del Galileu, Houses Galileu snow, Voltes del Galileu, Son Masip, (Escorca car park), urban stretch of Escora and square, we will leave towards the GR221 (Refugi de Son Amer, Coll Pelat, Binifaldó, Muntanya, gravel), there we will continue by asphalt to the pine of Son Grua, section of Gr221 parallel to the torrent and local roads to Pollença, urban section to the main square of Pollença.
Date: 26th January 2019
Location: Sóller, Sa Creveta
Arrival location: Plaza Mayor de Pollenca
Time:8am (approximal 9h)
Inscriptions: Until 14th January at 2pm, via www.elitchip.net
Fee:
35€ Federated to mountain and climbing B, AU-2 or above
40€ Not federated to mountain and climbing
7€ Pollença bus service in Sóller (6h)
5€ Post-race lunch (at the Pollença Club buffet)
Categories:
Absolute woman and man
Sub-23 woman and man
Senior woman and man
Master-40 woman and man
Master-50 woman and man
Master-55 woman and man
Master-60 woman and man
Training and Nutritional advice by Katie Handyside:
Trail Running is a kind of sport that involves your whole body and therefore requires starting physiological base, and strong muscular structure trained to withstand the stresses resulting from unstable terrain. At this time of the year be prepared to deal with unpredicatable weather conditions and different trail tracks.
Indeed, unlike in road competitions, speed is just as important as the ability to overcome differences in height and trail track situations that may become even more complex with mud, rain,
This trail running course is going to be tough, but with great scenery, if the weather is good. For any off-road running it is essential to have the right shoes. This would be for the experienced trail runner. Strong ankles and plyometric training is going to help along with a strong core for balance.
The energetic system activated in these kind of competitions is the Aerobic system (SA) and, partially, the Anaerobic. For optimum performance in these races you should have already been using your fat based energy source. It is not necessary, nor advisable to ingest solid foods.
What you should focus your training sessions on:
- Maximum aerobic speed to be a good runner in the flat and undulating sections (VO2max, anaerobic threshold)
- Build core muscle strength to be able to run in the uphill sections, when possible (strengthening the lower limbs)
- Downhill speed working to develop the proprioceptive ability and the equilibrium (exercises to develop general and peripheral coordination).
The time period required for the long runs on Saturday or Sunday will be between 2 and 4h. The minimum number of weekly training session ranges from 3 to 4 times, according to competition goals.
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. |