Coach Vu Tien Viet Dung of Vietnam Ultra Trail Club shares how to prepare and use accessories for runners participating in Vietnam Trail Marathon (VTM) next week.
VTM will take place in Moc Chau, Son La on January 20, with four distances: 10km, 21km, 42km and 70km. According to coach Viet Dung, the weather in Moc Chau is characterized by a large temperature range during the day, cold in the early morning, but can increase much higher at noon. Therefore, athletes need to choose suitable clothing. A thin jacket will be an indispensable item, which can be worn when the wind is cold and can be easily put away when it is hot. In addition, because there is a high possibility of strong sunlight on the day of the competition, athletes should bring sun protection items such as hats, scarves, sleeveless shirts and sunscreen.
Coach Viet Dung on the Vietnam Mountain Marathon 2023 track. Photo: Xuandophoto
"The pole is a familiar accessory for athletes running distances of 21km or more, but I still have to repeat. There will be many concrete slopes or steep and long mountain roads, the pole will be very useful in this case. But athletes should not rely too much on the pole on narrow roads, steep and dangerous slopes," said coach Viet Dung.
Trail races in the Northwest region often impress with their majestic landscapes and poetic nature. This year, VTM takes place right when Moc Chau plum blossoms are in full bloom. Hang Tau village with its lush green grass is likely to be the place photographers choose to work. Therefore, coach Viet Dung also advises athletes to choose outfits that stand out against the green background to have beautiful photos.
Like other trail races, nutrition is very important and should be paid attention to by athletes from the beginning of the race. Long slopes will quickly burn athletes' energy if not properly replenished. According to coach Viet Dung, athletes should supplement 200 to 300 calories at each checkpoint (CP), equivalent to two to three gel packs. In addition, athletes can use food prepared by the organizers, and should supplement energy even when not feeling hungry.
"Athletes should use salt and BCAA per CP, or hourly, depending on personal habits. With the weather in Moc Chau, one salt tablet and two BCAA tablets per CP are enough for their needs. Long-distance athletes (42km and 70km) can consider using recovery powder containing sugar and protein at the fifth CP, helping muscles recover before climbing the hill," he said. BCAA is a functional food that supplements some amino acids to help promote protein synthesis for muscles.
Before climbing uphill, athletes should take advantage of the opportunity to recharge their batteries. Similarly, each long downhill section also requires a large amount of water and energy to maintain concentration, avoid tripping over plants or falling down on the downhill.
Regarding packing, Coach Viet Dung advises athletes to use a running vest or running belt with many compartments, each compartment holds a separate type of item and practice taking and putting things away beforehand. In addition, athletes should calculate the nutrition to suit their needs, avoiding carrying excess.
"A fast runner usually wears a good belt with a pole tucked in the back, a compartment for a phone and a first aid kit. There are two soft water bottles on both sides of the belt and nutrition in the front," said the coach of Vietnam Ultra Trail.
Quynh Chi
Source link
Comment (0)