Physical preparation

Preparation is essential for a successful race. We recommend that you follow a training program adapted to your chosen distance: 84, 104 or 126 km.

This program should include running sessions on varied terrain, muscle-strengthening exercises, and long outings to accustom your body to prolonged effort.

Participants also have to get used to the specific climatic conditions of the desert: heat, wind, and temperature changes between day and night.

A good nutrition and hydration strategy during the race, as well as mental preparation to face the difficult moments, are key elements to finish your La Boucle de L’Étoile Trek, Trail and Ultra trail.

1. Physical preparation :

Muscle strengthening and endurance: Concentrate on endurance training and muscle strengthening, with particular emphasis on leg and core work, which will stabilize the body on sand and uneven terrain. Include long sessions at a moderate pace to accustom the body to prolonged efforts.
Gradual exposure to conditions: Alternate types of terrain (sand, uneven tracks) and train in similar climatic conditions (heat and wind) if possible. Use clothes and equipment similar to those you’ll use during the race to avoid chafing and get the body used to the equipment.
Hydration and nutrition: Test desert-specific hydration and nutrition strategies. Drink regularly during exercise and consume carbohydrates and electrolytes to compensate for losses.

2. Mental preparation :

Visualization and resilience: Imagine the challenges you face and visualize how you respond to them (heat management, fatigue). Strengthen your mind with mindfulness techniques to maintain concentration.
Pace management: Accept that you need to reduce your pace to suit the heat and the terrain. Learn to recognize signs of extreme fatigue or dehydration to avoid pushing yourself beyond your limits, which can be crucial for a 104 or 126 km ultra.
Isolation and time management: Training to endure long periods of isolation, even during solo training sessions, will prepare you for desert stages where interaction is minimal.

3. Distance-specific features of La Boucle de l’Étoile :

84-km trek: Alternate fast walking and slow endurance hiking. Be prepared for stages of 20 to 30 km with little change in altitude, but with unstable terrain.
84 km Trail: Increase the volume of split training, get used to running with a backpack and plan recovery sessions for legs and back.
Ultra-trails of 104 and 126 km: Perform long outings of over 5 hours, work on resistance to extreme fatigue with a series of training days, and incorporate stretching and relaxation exercises for rapid recovery.

By following these recommendations, you increase your chances of completing a demanding course while minimizing health risks in a challenging but beautiful environment.