VIBRAM : The ideal Trail-Running sole

A good trail-running sole offers light weight, grip and traction. An excellent trail-running sole offers the same features, but over all types of terrain and under all weather conditions.

Requisite features for each TYPES OF TERRAIN

	Uphill : flexibility and traction
	Downhill : cushioning and grip
	Flat terrain : easy "rolling" of the shoe with the foot

Requisite features for each TYPES OF WEATHER

	Rain: grip and self-cleaning
	Snow: traction and self-cleaning
	Dry conditions : cushioning and flexibility

Main characteristics of a shoe for mountain racing

• PERFORMANCE : thanks to effective transfer of the runner's propulsive force to the ground, with minimum energy loss during each stride.
• PROTECTION : through effective cushioning, both to protect the arch against the irregularities of the terrain and to reduce the detrimental effects of the constant impacts on the muscular and skeletal systems.
• CONFORT: thanks to precise distribution of the pressures impacting on the foot, achieved through a sole profile adapted to the terrain and the race.

In a trail-running shoe, 70% of the total value resides in the sole. In "long-distance" races, the priorities are protection and comfort. That is why Vibram soles comprise functional zones designed with human anatomy and the needs of active feet in mind. This approach ensures the best solutions for trail runners over all types of terrain and all distances.

The functional zones of a Vibram^® trail-running sole 

	[A] FRONT SECTION - TIP OF THE SHOE A reinforced front section provides better protection of the toes against knocks. It is important that the tread continue to the very tip of the shoe to ensure the necessary traction during the last part of the thrust provided by the toes. This phase of movement is particularly crucial during steep climbs in unstable terrain. The tread arrangement shifts progressively with increasingly small and more tightly spaced lugs leading up to the toe bumper.
	[B] METATARSUS SECTION - CONTACT ZONE This is the most important part of a sole for mountain trail running. It must provide a number of complex, often contradictory, functional solutions, such as puncture withstand against rocks to avoid any pain in this very sensitive part of the foot and flexibility, a fundamental feature particularly when going uphill to avoid wasting any energy. These two characteristics must be accompanied by good cushioning, provided by special materials and inserts. Maximum comfort is required for the metatarsus during fast, steep descents. In addition, the sole and the upper of the shoe must function perfectly together in the metatarsus section to ensure good stability, notably in uneven terrain, and effective propulsion under all environmental and weather conditions.
	[C] ARCH SECTION - ARCH In some cases, this section remains fully in contact with the ground to enhance the roll of the foot, however it can also be raised to improve braking during descents on unstable, humid or grassy terrain. More rigid inserts and a bracing "high-wall" design in this section reinforce the support of the arch. That is a clear advantage in rough terrain when it is difficult for the sole to remain in contact with the ground. This is a fundamental characteristic for long-distance running to avoid overloading the arch.
	[D] HEEL SECTION - HEEL During mountain races, particularly during descents in hard, rocky terrain, the impacts on the heels can represent three times the runner's weight. It is essential to provide better cushioning than that found in most standard running shoes, even if that means adding a few grams of additional weight. Vibram® has developed a cushioning system in the heel section that improves both compression and the distribution of forces from the heel to the toe. The result is lower deceleration values, slower transfer of forces through the ankle and, consequently, much lower impact during descents on very steep slopes. The overall result is a much higher degree of comfort over long distances.

For more information on Team Vibram^® and Vibram^® trail-running soles, see testerteam.Vibram.com and www.Vibram.com

GARMIN : The GPS watch

In 2019, find Garmin assistance on your routes !

TDS^® :

• CORMET DE ROSELAND (FR) / from 12.00 pm to 00.00 am
• LES CONTAMINES (FR) / from 3.00 pm to 08.00 am

CCC^® :

• CHAMPEX (CH) / from 1.30 pm to 11.30 pm
• TRIENT (FR) from 3.30 pm to 04.00 am

UTMB^® :

• COURMAYEUR / from 2.00 am to 1.00 pm
• CHAMPEX / from 8.00 am to 02.00 am
  

What is a GPS watch used for? How to use it? When to use it?
A GPS watch is a key acquisition in your trail practice, which will enable you to set up training sessions, improve yourself, follow your progress, prepare and analyse your races. You will be able to know your limits, your strengths and work on your weaknesses. During the race, it permits you to situate yourself in time and space, and to keep an eye on your physiological shape (Cardio, VO2Max ...).

1/ Useful  data

The Garmin GPS watches adapted to the trail will provide you a wide variety of useful data for training and during the race:

• Barometric Altitude (D+, D+, D+, D+)

With your Garmin product equipped with a barometric altimeter, you can display the "Total Ascent" and "Total Descent" data to see where you are in terms of difficulty during the race.

• Cardio (belt or wrist)

Beware, the race is long, stay in your reserve zone, let your Garmin gauge you. Moreover, thanks to the Fenix® 5, you no longer need a heart belt, your heart is on your wrist :).

• Running time and distance covered (on a configurable circuit, or at an instant T)

"How long have I been gone? ..." Apart from the obvious functions of a GPS watch, your Fenix® 5 can alert you to distances or times that can be set in advance. (Auto Lap function)

• Physiological data

Feeling tired, aching muscles, being in better shape than the day before ... with some Garmin models, you can use physiological data to understand your psychological feelings.

• Performance conditions: If you run with a heart rate belt, after about 20 minutes, your Fenix® 5 will indicate your level of recovery (good to poor) and/or your performance index for the day (from -20 to +20).
• A score of +5 indicates that you are rested, fresh and able to run or pedal well. You can add a fitness data field to one of your training screens to track your fitness throughout the activity.
• Fitness can also be an indicator of the level of tiredness, especially at the end of a long training session.                                                                                         
• Stress score: The stress score measures the variability in your heart rate when you are stationary for 3 minutes. It gives your overall effort level. It is on a scale from 1 to 100, and a low score indicates a lower level of effort.                                    
• Fitness: Your condition is assessed in real time after 6 to 20 minutes of activity on your Fenix® 5 or Forerunner® 935. By adding it to your data fields, you can check your fitness during the rest of your activity. Your device compares your real-time fitness to your average physical level.             

• VO2max: your Fenix® 5 and Forerunner® 935 give you an estimate of VO2 max, which is the maximum amount of oxygen (in millilitres) that you can consume per minute per kilogram of your body during your best performance.

• Lactic threshold: Fenix® 5, Forerunner® 630 and 735XT are currently the only products that can give you an estimate of your lactic threshold, which is the point (Cf/Pace) at which your muscles begin to tire rapidly. Your device measures your lactic threshold level based on your heart rate and speed. 

Alerts
Of course, thanks to the training you have got to know each other. But in the euphoria, fatigue, night, hunger ... the mind disconnects. As a good runner, the alarms are also there to help you, and sometimes save you.

• Cardio: to stay in your good zone.
• Speed & pace: to avoid rushing!
• Circuit pace: to be set according to the course.
• Personal alerts: the time of your compote, dry cake or the rhythm of your hydrating break... it is up to you to set them up:
• Drink every xx minutes …
• Eat every xx kilometres.
• Storm alerts (drop in atmospheric pressure): Don't just rely on the ringing in your ears before lightning strikes. The "Storm Alerts" function allows you to set an alert if a pressure drop (in mb) occurs over a certain period of time (Rate in mb/minute to be selected). 
• Compass: even in the middle of the night on a single track, point yourself in the right direction with our watches and their 3-axis compass.
• Sunrise / sunset: "Will my forehead hold up before sunrise? Great, I can enter the time of sunrise and the current time in the data fields " ... no more worries.
• Set up to 4 data fields per screen, and up to 10 screens = 40 possible data visible on the Fenix® 5 and on the Epix™.

2/ Navigation

Download your track on your watch and use all the useful navigation functions during your race.

• Integration of waypoints.
• Next point: distance to the next waypoint (e.g. next refuelling point).
• ETE / ETA: Estimated time to arrival (travel time) and/or estimated time of arrival.
• Remaining distance.
• Off-road or off-road: This feature makes your watch vibrate/sound as soon as you leave the track you have put in your watch.
• Virtual Partner: It is as if you were facing a virtual opponent (set his cruising speed and try to get there before him).

3/ Everyday use

Here are a few specifics of our very practical products for long distance trail and solo outings.

• Autonomy
  • The UltraTrac mode is a GPS setting that record track points at longer intervals. Activating UltraTrac not only preserves battery life, but also reduces the quality of recorded activities. Use UltraTrac for activities that place greater demands on the battery.
  • Permits you to charge your watch during the activity (on Fenix®1 to 5 & Epix) using the power clip on an external portable battery in the bag.
• UltraTrac Mode
• Garmin Mode
• Practical functions
• TrackBack: You are lost during your activity and you want to go back to your starting point, nothing simpler: Press stop > select TrackBack and the watch will show you the way.
• LiveTrack: Let your fans follow you live during your race and/or reassure your friends and family about your health. Your watch paired in Bluetooth with a Smartphone via Garmin Connect ™ Mobile allows you to broadcast your activity live on a specific URL that you can share with your friends and family and via social networks.

4/ Your GARMIN platforms

• Connect IQ is an awning that will permit you to:
  • Data fields.  
  • Informative and fun widgets.
• Set up your watch with specific applications:  
• Garmin Connect™ is a platform that will permit you to:
• Sift through your activities and track your progress towards your goals.
• Integrate tracks.
• Download and share essential data directly via a wireless connection (Garmin Connect™ on phone).
• Share your activities in real time, thanks to the LiveTrack function (Garmin Connect™ on phone).
• Receive current weather reports, forecasts and smart notifications directly to your compatible Garmin device (Garmin Connect™ on phone).

For more information: Garmin, official supplier of the UTMB^® &  Track, watchface, dedicated applications…

JULBO : How to porperly protect your eyes?

¿CÓMO ELEGIR BIEN LAS GAFAS DE SOL PARA TRAIL RUNNING?

El trail running es una disciplina exigente y técnica, que requiere mucha resistencia. ¡Pídale lo mismo a todo su equipamiento! Las gafas de sol deportivas, que a menudo están consideradas erróneamente como un mero accesorio de moda, además de quedar bonitas pueden ayudarle muchísimo a rendir al máximo en sus carreras por el monte. Le ayudamos a verlo claro.

1. HAN DE SER LIGERAS PARA PASAR DESAPERCIBIDAS.

Para los deportistas extremos, uno de los principales criterios que debe regir la elección de unas gafas de sol ha de ser la ligereza. Cuanto más ligera sea una montura, antes se olvidará de ella y podrá llevarla puesta desde el principio hasta el final. Pero para poder llevarla puesta durante toda la carrera o durante sus entrenamientos, es importante que las lentes solares no alteren la visión.

2. LENTES REACTIV : DA IGUAL EL TIEMPO QUE HAGA.

Lente fotocromática, evolutiva, adaptable, variable, cambiante... sea cual sea el término empleado para describirla, la ventaja que le ofrece es la misma: llevar un solo par de gafas para todos los tipos de radiación solar (llanura, sotobosque) y haga el tiempo que haga (sol, nubes, cubierto...). De hecho, una lente fotocromática reacciona a los rayos UV y se activa en contacto con ellos. Cuanto más fuerte es el sol, más se oscurece la lente y a la inversa; todo sucede en muy poco tiempo ¡y sin que usted haga nada! Existen varios intervalos de categorías de protección (cat. 1 a 3, cat. 2 a 4), solo tiene que elegir la que le convenga. 

Aparte de protegerle contra los rayos del sol, el llevar gafas de sol, haga el tiempo que haga y en cualquier situación, le permite protegerse también los ojos del polvo, el viento, los mosquitos o cualquier otro elemento externo que pudiera perturbar su visión.

3. UNA MONTURA TÉCNICA: VARILLAS FINAS Y ANTIDESLIZANTES.

¿Qué es la tecnicidad en una montura? Se trata de todos los detalles que le aportan confort y sujeción. Ya sea en la elección de los materiales o incluso en el diseño de las varillas, del frente o del puente, la tecnicidad de la montura es un criterio importante a tener en cuenta. Por ejemplo: un par de gafas de sol con varillas finas descansará suavemente sobre las orejas y será fácil de llevar bajo un gorro o un casco. Si además las varillas están equipadas con terminales antideslizantes, no se le caerán de la cabeza. Y si, además, el puente es regulable, disfrutará de una muy buena sujeción.

4. UN TRATAMIENTO ANTIVAHO O LENTES SUSPENDIDAS.

Una buena gafa de sol ha de permitirle concentrarse en su objetivo y guiar sus movimientos. Por eso es indispensable evitar la aparición de cualquier molestia visual, sobre todo la debida al sudor. Nuestras lentes fotocromáticas Reactiv Performance 2-4 (cat. 2 a 4) y Reactiv Performance 1-3 (cat. 1 a 3) poseen un tratamiento antivaho en la cara interna. Y si, además, las combina con lentes suspendidas o un sistema de ventilación en la montura, podrá estar seguro de no tener nunca este problema.

5. QUE NO LE PARE UN PROBLEMA VISUAL

Quienes lleven gafas graduadas, pueden personalizar nuestros modelos según su corrección. Si sabe cuál es su graduación, no tiene más que rellenar el formulario para «encontrar la gafa de sol que se adapta a su graduación.» Pero es fundamental que hable con su óptico distribuidor Julbo para confirmar el resultado.

En pocas palabras, para que pueda concentrarse en sus objetivos, su recorrido y los desniveles que tenga que superar, es indispensable que la gafa de sol que elija sea cómoda. Una vez que haya hecho su elección, no olvide probarla y asegurarse de que no se le resbala cuando baje y sacuda ligeramente la cabeza. ¡Solo nos queda desearle una feliz carrera!

Nuestra selección de gafas de sol para el trail running

PETZL : Running by night?

OVERSTIM'S : How to hydrate himself well on long-distance races

Physical exercise over long distances (or for long periods of time) imposes many constraints on the athlete and his body. In this article you will find OVERSTIM.s advices on how to better hydrate yourself on long outings of more than 3 hours.

How does good hydration protect your body?

Water plays many roles during physical effort, such as thermoregulation. The muscle releases heat when it is active, and water regulates the temperature of the muscle. Water also helps in the functioning of metabolic reactions, in the transport of glucose to the muscles, but also in the transport of vitamins and minerals.

A state of dehydration is often present during exertion injuries and can also lead to increased tiredness or the apparition of cramps.

Dehydration increases the risk of injury but also reduces your performance. If you feel thirsty during exercise, you are already dehydrated by at least 1% of your body weight and this reduces your performance by about 10%. But don't panic, this can be corrected quickly if you rehydrate regularly and with a suitable exercise drink.

What is the best drink for long-distance efforts?

When you sweat during long periods of time, you not only lose water, but also essential vitamins and minerals (also called electrolytes) such as sodium (salt), potassium, magnesium and calcium. You understand that water alone is not enough to ensure a good hydration.

The LONG DISTANCE HYDRIXIR drink is specially formulated in accordance with the latest scientific research in order to keep you well hydrated during long-lasting efforts. This drink can therefore be consumed for efforts lasting more than 3 hours.

It brings you:

• a combination of 4 sources of carbohydrates: maltodextrins, glucose, fructose and dextrose.
• proteins and BCAA's
• Sodium to compensate mineral losses and improve water absorption.
• magnesium, which contributes to the proper functioning of the muscles.
• Vitamins C and B6 to help to reduce tiredness.
• antioxidant vitamin E to help to protect cells from oxidative stress.

However, if you are practicing an even longer activity (4h, 6h, 10h or more) or in specific climatic conditions (high humidity or strong heat), it is possible to combine the LONG DISTANCE HYDRIXIR drink with the ELECTROLYTES DRINK. Pour 1 sachet of ELECTROLYTES DRINK into your 600-800ml can of LONG DISTANCE HYDRIXIR.

How to hydrate well on the long-distance, key points

• Drink 600ml up to 1.2L of exercise drink per hour depending on your sweating and weather conditions.
• Drink 1 to 2 full bites every 5 to 10 minutes.
• Drink before you get thirsty but...
• … do not drink too much as it can be counterproductive: see ou article on the risks of hyperhydration and hyponatremia
• Keep water for rinsing your mouth or spraying yourself.
• Learn how to drink during your training sessions.