{"id":26045525,"date":"2025-01-28T09:42:26","date_gmt":"2025-01-28T09:42:26","guid":{"rendered":"https:\/\/laboucledeletoile.com\/\/non-classifiee\/how-do-you-prepare-for-la-boucle-de-letoile\/"},"modified":"2025-01-28T09:42:26","modified_gmt":"2025-01-28T09:42:26","slug":"how-do-you-prepare-for-la-boucle-de-letoile","status":"publish","type":"post","link":"https:\/\/laboucledeletoile.com\/en\/courir-solidaire-en\/how-do-you-prepare-for-la-boucle-de-letoile\/","title":{"rendered":"How do you prepare for La Boucle de l’\u00c9toile?"},"content":{"rendered":"

SPORTS PREPARATION FOR TREKKING AND ULTRA TRAIL<\/strong><\/p>\n

OF THE STAR LOOP<\/strong><\/p>\n

NOVEMBER 2025<\/strong><\/p>\n

MOROCCO<\/strong><\/p>\n

<\/strong><\/p>\n

The Star Loop: Preparing Body and Mind for an Extraordinary Challenge<\/strong><\/p>\n

Introduction<\/strong><\/p>\n

On November 6, 2025, 200 riders will set off on the First Edition of La Boucle de l’\u00c9toile (LBDLE) in Morocco’s Oriental Desert. With distances of 84 km, 104 km and 126 km over three stages, this race demands a high level of physical and mental preparation. This guide brings together advice from experts in training, nutrition and effort management to optimize your performance while preserving your health. <\/p>\n

    \n
  1. Adapted physical preparation<\/strong><\/li>\n<\/ol>\n

    Muscular Strength and Endurance<\/strong><\/p>\n

      \n
    • Work on endurance<\/strong> with long runs at a moderate pace.<\/li>\n
    • Target muscle strengthening<\/strong>, especially the legs and trunk, essential for stability on sand and uneven terrain.<\/li>\n
    • Incorporate splits<\/strong> to improve your ability to pick up the pace.<\/li>\n<\/ul>\n

      Terrain and Climate Specific Training<\/strong><\/p>\n

        \n
      • Alternate between different types of terrain (sand, stony tracks, uneven paths).<\/li>\n
      • Get used to running with a small backpack and clothes similar to those you’ll wear on the race course.<\/li>\n
      • If possible, train under similar climatic conditions<\/strong> (heat, wind); the weather in November is around 19\/21\u00b0 during the day and 15\/18\u00b0 at night. The Oriental desert is moderately dry <\/li>\n<\/ul>\n

        Hydration and nutrition<\/strong><\/p>\n

          \n
        • Test hydration strategies adapted to the desert: drink regularly, give priority to electrolytes.<\/li>\n
        • Experiment with energy supplements during your long outings (gels, bars, dried fruit) to anticipate race needs (even if we have planned sufficient refreshment points).<\/li>\n<\/ul>\n
            \n
          1. A Mind of Steel to Go the Distance<\/strong><\/li>\n<\/ol>\n

            Visualization and Discomfort Management<\/strong><\/p>\n

              \n
            • Practice positive visualization<\/strong>: imagine the difficulties and anticipate your reactions.<\/li>\n
            • Train yourself to cope with loneliness<\/strong>, as long desert stretches can be mentally taxing.<\/li>\n
            • Develop your resilience<\/strong> by accepting discomfort (heat, fatigue, muscle pain).<\/li>\n<\/ul>\n

              Managing Rhythm and Energy<\/strong><\/p>\n

                \n
              • Adjust your pace to suit the terrain and temperature.<\/li>\n
              • Learn to spot the signs of extreme fatigue<\/strong> and dehydration <\/strong>. Our medical team will be on hand to advise and monitor you, and you’ll be provided with sufficient fluids.<\/li>\n
              • Plan moments of active recovery (stretching, relaxation) between stages.<\/li>\n<\/ul>\n
                  \n
                1. Specific features of the Boucle de l’\u00c9toile Depending on distance<\/strong><\/li>\n<\/ol>\n

                  84 km trek<\/strong><\/p>\n

                    \n
                  • Alternate fast walking and slow running to optimize endurance.<\/li>\n
                  • Train on long outings of 20 to 30 km with a moderate load.<\/li>\n<\/ul>\n

                    84 km Trail<\/strong><\/p>\n

                      \n
                    • Incorporate split training<\/strong> and long runs with a lightly loaded pack.<\/li>\n
                    • Plan muscle recovery sessions after each intense workout.<\/li>\n<\/ul>\n

                      104 and 126 km Ultra-trails<\/strong><\/p>\n

                        \n
                      • Make long outings<\/strong> of over 5 hours.<\/li>\n
                      • Test training day sequences to prepare the body for the accumulation of fatigue.<\/li>\n
                      • Incorporate proprioception<\/strong> exercises to strengthen the ankles and prevent injury.<\/li>\n<\/ul>\n
                          \n
                        1. Intelligent Racing Strategy<\/strong><\/li>\n<\/ol>\n

                          Running with tomorrow in mind<\/strong><\/p>\n

                            \n
                          • The Boucle de l’\u00c9toile is spread over 3 days: it’s crucial to manage your effort from the very first stage.<\/li>\n
                          • Even the elite adopt a cautious management approach to avoid premature exhaustion.<\/li>\n<\/ul>\n

                            Alternate running and walking<\/strong><\/p>\n

                              \n
                            • Intelligent alternation between running and walking<\/strong> helps preserve resources.<\/li>\n
                            • Get used to walking on the most difficult sections to limit muscle fatigue.<\/li>\n<\/ul>\n

                              Adapting your training to running<\/strong><\/p>\n

                                \n
                              • Work on ultra-specific<\/strong> endurance, with a particular focus on muscular strength and digestive management.<\/li>\n
                              • Test your nutritional strategies and adjust them according to how you feel.<\/li>\n<\/ul>\n
                                  \n
                                1. Adapting to Terrain and Heat<\/strong><\/li>\n<\/ol>\n

                                  Running on sand and rocky slopes<\/strong><\/p>\n

                                    \n
                                  • Depending on the route chosen<\/strong>, sand accounts for around 40-60% of<\/strong> the total, the rest being hard, stony tracks, stretches of camel grass, wadis and former salt lakes…<\/li>\n
                                  • Train on uneven terrain to improve your ability to adapt.<\/li>\n
                                  • Work on reading the terrain<\/strong> and foot placement to avoid injury.<\/li>\n<\/ul>\n

                                    Heat Acclimatization<\/strong><\/p>\n

                                      \n
                                    • A 15-day acclimatization<\/strong> period is recommended to get used to the mild heat of the Oriental desert. Temperatures are not excessive, varying between 18 and 21\u00b0. <\/li>\n
                                    • Training sessions in warm conditions can help.<\/li>\n
                                    • When running, apply cooling<\/strong> strategies (wetting the head, frequent hydration).<\/li>\n<\/ul>\n
                                        \n
                                      1. When and how to start preparing?<\/strong><\/li>\n<\/ol>\n

                                        A progressive program starting in March\/April<\/strong><\/p>\n

                                          \n
                                        • Start with 50-60 km per week<\/strong>, then gradually increase to 120-140 km<\/strong> in the months leading up to the race.<\/li>\n
                                        • Alternate long sessions, muscle strengthening and sessions on specific terrain.<\/li>\n
                                        • Incorporate VMA<\/strong> sessions and pace work to maintain your power.<\/li>\n<\/ul>\n

                                          Customized preparation<\/strong><\/p>\n

                                            \n
                                          • Each runner needs to identify his or her strengths and weaknesses<\/strong> in order to adapt training.<\/li>\n
                                          • Plan specific desert sessions, including sand, heat and fatigue management<\/strong>.<\/li>\n
                                          • Work on your mental<\/strong> strength by simulating race-like conditions.<\/li>\n<\/ul>\n

                                            Conclusion<\/strong><\/p>\n

                                            Preparing for La Boucle de l’\u00c9toile is as much a physical challenge as it is a mental one. A progressive approach, integrating specific training, pace management and acclimatization to extreme conditions, will maximize your chances of success. With the right preparation, this adventure in the heart of the Moroccan Oriental desert will be an unforgettable experience! <\/p>\n

                                            Cyril Marchand #BoucleEtoile<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

                                            Discover our expert advice for optimal physical and mental preparation, adapted to the specific conditions of the terrain and climate.<\/p>\n","protected":false},"author":3,"featured_media":26044362,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[61],"tags":[],"dipi_cpt_category":[],"class_list":["post-26045525","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-courir-solidaire-en"],"yoast_head":"\nHow do you prepare for La Boucle de l'\u00c9toile? - La Boucle De L'Etoile<\/title>\n<meta name=\"description\" content=\"Get ready for La Boucle de l'\u00c9toile, an ultra-trail race in the Moroccan desert. 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