HOW TO GET A + IN TRAIL OR ULTRA TRAIL?
RACHID EL MORABITY’S VISUALIZATION
La Boucle de l’Étoile: The Art of Visualization and Anticipation in the Trail and Ultra Trail
The Ultra Trail is much more than just a race; it’s an adventure where every step must be thought through, every stride calculated, and every obstacle anticipated. The great champions of the discipline, those who dominate the world’s most demanding trails, possess an extraordinary ability: that of visualizing the terrain in advance and projecting their bodies and minds into the effort before it even begins. This ability to anticipate and visualize is an essential key to achieving the ultimate performance.
The Ultra Trail: A Dance with the Terrain
On the rich and varied trails of La Boucle de l’Étoile, the elite of Trail and Ultra Trail know that effort management is not limited to physical endurance. It is above all a constant dialogue with the terrain, where precision of movement, analysis of the terrain and the ability to anticipate the unexpected optimize every move. Running on such a track leaves no room for improvisation: every variation in the ground, every change in gradient, every gust of wind can alter the trajectory and influence energy expenditure.
Rachid El Morabity and the best athletes develop an almost intuitive sense of their environment. They don’t wait until they set foot to decide on their next move: their mind has already anticipated several seconds in advance how their body will adapt. This anticipation is based on meticulous preparation, in-depth knowledge of the route and a mental ability to project oneself onto each section of the race.
The Importance of Mental Visualization
Trail and Ultra Trail champions never set out on a course without having already run it mentally, even if they don’t know the route in advance. Visualization is an essential mental technique that enables them to immerse themselves in the race well before D-day, drawing inspiration from the environment. They imagine every bend, every climb, every descent, even feeling the texture of the ground beneath their feet and imagining the weather conditions for their race.
This ability to project enables them to :
- Reduce the unknown and thus limit the stress of the unexpected.
- Refine their race strategy for the most demanding sections.
- Prepare their bodies for the real conditions of the event by mentally simulating effort and pain.
- Anticipating the famous Marathon wall.
- Boost their confidence and motivation by seeing themselves cross the finish line.
Anticipating to Manage Energy
One of the major challenges of La Boucle de l’Étoile is managing energy over several days. Rachid El Morabity confided to me that the route of La Boucle de l’Étoile looks easy for the elite, but the diversity of the terrain means that you have to be fast over the 3 days of the race, and this can be a trap for those who haven’t thought through a fine-tuned strategy. Unlike a single race or an autonomous run, here participants have to adjust their intensity to go the distance without exhausting their resources too early. Anticipation becomes a precious tool:
- Knowing how to measure effort: difficult sections must be approached intelligently, to avoid unnecessary jerks which can be costly in the long run.
- Managing nutrition and hydration: a good forecast of energy requirements helps to avoid breakdowns and optimize recovery, even if there are enough refreshment points along the route.
- Adapt your stride and posture: depending on the type of terrain, it’s essential to modify your technique to reduce the impact on your muscles and joints.
The Rachid El morabity Experience: An Acquired Sixth Sense
If the elite Trail and Ultra Trail runners sometimes seem to be dancing with the terrain, it’s because they’ve honed their perception through miles of extreme conditions. This mastery is not innate: it can be worked on, improved and perfected over time. By integrating terrain analysis into his training routine, Rachid El Morabity has developed a “sixth sense” that enables him to instantly anticipate the best trajectory to follow.
The Boucle de l’Etoile, with its varied terrain, technical sections and long stretches of desert, is the perfect terrain to put these skills to the test. Every participant, whether a seasoned athlete or an enthusiast in search of the ultimate challenge, can learn from this approach and refine his or her own perception of Trail and Ultra Trail.
Training based on Visualization and Anticipation
To optimize your performance in such a demanding race, you need to do more than just train physically. It must also include specific exercises to improve anticipation and visualization skills:
- Studying the route: analyzing the map, the elevation profile and identifying key sections gives you a clear vision of the challenges ahead.
- Reconnaissance: when possible, running on certain sections of the route before the race helps you to better memorize the characteristics of the terrain.
- Simulate the race mentally: taking a few minutes each day to visualize the different stages and project yourself into the effort reinforces mental preparation.
- Work on proprioception: exercises on unstable terrain help improve reactivity and adaptation to varied surfaces.
Conclusion: The Star Loop, A Challenge for Mind and Body
The success of La Boucle de l’Étoile depends not only on physical condition, but also on the ability to see beyond the present moment. Anticipation and visualization are powerful weapons that the best traileurs and Ultra Traileurs master to push their limits. Every competitor who sets out on these trails learns to listen to the terrain, to dialogue with their body and to refine their perception of effort.
To take part in this adventure is to embrace a philosophy where every step is a decision, every stride a strategy, and every moment a challenge to overcome. Those who can visualize their success even before crossing the finish line already have a considerable advantage over their own. The Boucle de l’Étoile is not just a race: it’s a different kind of sporting adventure, where mind and body must move forward in perfect harmony.
Cyril Marchand #BoucleEtoile
