Are you preparing the 6000D? U.S. too ! This year again, MX3 is the nutrition partner of the famous race of the giants. How to train well? What nutrition to adopt? We take stock with Nathan Jovet. MX3 partner and member of the Salomon team, Nathan is above all used to mountain races and more particularly the 6000D.
Before the race: what physical preparation for the 6000D?
The 6000D offers a relatively atypical course since it has an ascent and a descent, which is quite unique for a race of 65 kilometers and 3,500 meters of elevation gain. The second particularity of its route is the altitude, with passages at more than 3000 meters. In order to be physically ready for the race, two points must be worked on as a priority:
Endurance
The 6000D lasts between 6 hours, for the fastest, and 12.5 hours, finisher time barrier. It is therefore important to have a large enough volume to take on this type of format. During the preparatory phase, it is interesting to opt for jogging and “low” pace outings to work on your endurance. This doesn't necessarily mean doing 4 hour outings every week. Initially, it is better, for example, to do several 45-minute outings. When the race date gets closer, it will be time to do one or two longer outings which will also be an opportunity to test your eating strategy. Indeed, it is essential to have tested all your products before the big day.
Long descents
Once arriving at the glacier, 30 kilometers of descent await the runners. The quadriceps will therefore be heavily involved. This is why it is essential to work on them in training. This involves outings on courses with long descents or strengthening work, such as lunges or chair work, if there is not sufficient elevation around your home. The descent of the 6000D course is quite rolling, so the stride work can be interesting with interval sessions on the flat or on the track.
Cross training
As a general rule, to prepare for a test like the 6000D, it is interesting to alternate between:
- jogging,
- “long” outings,
- endurance with less traumatic sports such as cycling, swimming, skiing, etc.,
- threshold and split sessions,
- reinforcement (sheathing, etc.).
Recovery
In order to optimize your preparation, it is important to recover well between sessions. For this, MX3 offers a complete range of recovery products.
During the race: an adapted nutritional strategy
Follow Nathan Jovet's nutritional strategy step by step
Before leaving
I take Sport Cake Antioxidant 1h30 before departure which allows me to sleep a little more and digest well before departure because this product is very digestible.
Part 1: Aime (departure) - Plagne center (Ravito 1: km 19)
I leave with two water bottles, a water and a lemon long distance drink. I have a muesli bar just after the km 15 bobsleigh track.
Part 2: Plagne center - Col de la Chaupe outbound (Ravito 2: km 26)
A bottle of water and a bottle of cranberry-orange antioxidant drink. Take a fruit energy bar at km 23.
Part 3: Col de la Chiaupe outbound - Col de la Chiaupe return (Ravito 3: km 35)
A bottle of water and a bottle of isotonic peach tea drink. Take a Long Time Energy gel during the ascent of the glacier.
Part 4: Col de la Chiaupe return - Plagne Bellecôte (Ravito 4: km 45)
A bottle of lemon long distance drink and a bottle of water. An almond bar to have a little protein and an antioxidant gel during the ascent of the Arpette.
Part 5: Plagne Bellecôte - Montchavin (Ravito 5: km 55)
A bottle of cranberry-orange antioxidant drink and a bottle of half still water and half St Yorre, especially if it's hot. Take a fruit energy bar km 50.
Part 6: Montchavin - Aime (arrival: km 65)
A bottle of isotonic peach tea drink and a bottle of half still water, half St Yorre. Take a Fast Energy km 60 gel.
Last advice for the road!
For those who feel less well, don't hesitate to take an energy gel. Drink small amounts of water and energy drinks regularly without waiting until you are thirsty. If it's very hot, consider diluting your drink further and adding a little salt.
