Are you preparing for the 6000D? So are we! This year again, MX3 is the nutrition partner of the famous giant slalom race. How to train well? What nutrition should you adopt? We take stock with Nathan Jovet. MX3 partner and member of the Salomon team, Nathan is above all a regular at mountain races and more particularly at 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 3500 meters of positive 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 are therefore to work on as a priority:
Endurance
The 6000D lasts between 6 hours, for the fastest, and 12 hours 30, the finisher's time limit. It is therefore important to have a fairly substantial volume to start on this type of format. During the preparatory phase, it is interesting to opt for jogging and outings at a "low" pace to work on your endurance. This does not necessarily mean doing 4-hour outings every week. Initially, it is better, for example, to do several 45-minute outings. When the date of the race approaches, it will be time to do one or two longer outings which will also be an opportunity to test your nutritional strategy. Indeed, it is essential to have tested all your products before the big day.
The long descents
Once they arrive at the glacier, there are 30 kilometers of descent that await the runners. The quadriceps will therefore be heavily used. 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 enough elevation around your home. The descent of the 6000D course is quite rolling, so 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 like cycling, swimming, skiing, etc.,
- threshold and interval training sessions,
- reinforcement (sheathing, etc.).
The 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 departure
I take Sport Cake Antioxidant 1.5 hours 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 centre (Refreshment point 1: km 19)
I leave with two water bottles, a water and a lemon long distance drink. I take a muesli bar just after the 15 km bobsleigh track.
Part 2: Plagne centre - Col de la Chaupe one way (Refreshment point 2: km 26)
A bottle of water and a bottle of cranberry-orange antioxidant drink. Grabbed a fruit energy bar at km 23.
Part 3: Col de la Chiaupe outward journey - Col de la Chiaupe return journey (Refreshment point 3: km 35)
A water bottle and a peach tea isotonic drink bottle. Taking a Long Time Energy gel during the glacier climb.
Part 4: Col de la Chiaupe return - Plagne Bellecôte (Refreshment point 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 climb up the Arpette.
Part 5: Plagne Bellecôte - Montchavin (Refreshment point 5: km 55)
A bottle of cranberry-orange antioxidant drink and a bottle of half still water, half St Yorre, especially if it's hot. Taking a fruit energy bar km 50.
Part 6: Montchavin - Aime (arrival: km 65)
A bottle of isotonic peach tea drink and a bottle half still water, half St Yorre. Taking a Fast Energy gel km 60.
Last advice for the road!
For all the bad times, don't hesitate to take an energy gel . Drink small amounts of water and energy drinks regularly without waiting to be thirsty. If it's very hot, think about diluting your drink more and adding a little salt.
