RECOMMENDATIONS

Tips and recommendations to prepare and face Volcano UltraMarathon

Volcano Ultra Marathon is a multi-stage running event, in self-sufficiency discipline. With a minimum of 200Km and a maximum of 250km in 7 days during 6 stages, a hard week managed the mind, physical strength and recovery of the body, it is an extreme event that will take you to the maximum.
It develops in Costa Rica, crossing forests, rivers, climbing volcanoes and stepping on some of its coasts, Pacific Ocean or Costa Rican Caribbean, with extreme temperatures of heat and humidity, having an average of 30 degrees of heat and 90% humidity. Our career leaders have crossed the planet several times in the most demanding events, with their experience together with that of our medical team we have developed the tips you can never forget.

FEEDING

You must bring food for 7 days of race, with a minimum of 2,000 k / calories per day, freeze-dried food is recommended due to its low weight, space and calorie intake. Self-sufficiency is in the three meals, breakfast, race and dinner, do not expect solid assistance. Self-sufficiency starts from the breakfast of the 1st stage; Make a very careful selection.

How to prepare good menus for your diet?

It is difficult to make a good selection, so you have to know the fundamental components to balance the daily diet. Proteins, Lipids, Carbohydrates, Sugars rapid absorption, sugars slow assimilation, Hydration. Recommended foods, due to their low weight and preservation day after day, nuts, fruit sweets, chocolate bars or energy bars. At the end of the day a good hydration of recovery or mineral salts drink is recommended for a physical recovery.

WATER

Each athlete will receive an average of 9 liters of water per day. An amount of water that is distributed at the exit, checkpoints and arrival. The organization will provide hot water to cook your freeze-dried products in the central assistance tent.

Drinking water distributed in the morning and at the control points is essential to compensate for the significant water loss generated by extreme temperatures. It is mandatory to carry at all times a capacity for liquid of 2.5 liters as indicated in the mandatory material document, it is not necessary at all times to carry them full, depending on the stage or the weather conditions race direction so you can force it .

IMPORTANT Electrolyte salts (6 stages) MANDATORY MATERIAL. The salts are essential for good hydration, each athlete has to carry enough to travel an average of 30km per day for 7 days. These products are recommended to be taken between 45 minutes and 1 hour from the beginning, until the end. The flavored flavored tablets are valid

MATERIAL

PLEASE READ THE REQUIRED MATERIAL DOCUMENT CAREFULLY, not carrying any item will be a penalty, not carrying any of the essential items may result in the withdrawal of a bib.

It is important to accommodate all the material in your backpack before the event, race management is free to check the backpack of the selected competitor if prior notice.

SLEEPING BAG

It is part of the mandatory material, in case of not having it, it is exposed to penalties. It is necessary a sack that protects from the cold of the night and that allows a maximum recovery. We recommend a lightweight sleeping bag for temperatures in a range of + 15 +5 this will give you comfort and heat against volume and reduced weight. Remember that we will reach levels close to 3000 meters high.

BACKPACK

The backpack is an essential part of this sport discipline, you have to take care of it and treat it like the shoes, losing it entails a penalty and running without it too. The backpack must have a minimum capacity of 20 liters, 25 liters are recommended, these 5 remaining per load on the front. Right now there are several models in the market, with very good results. THE ORGANIZATION WILL NOT TRANSPORT ANYTHING.

DORSAL

The dorsal delivered is another fundamental and obligatory part, the organization will indicate in the technical talk how and where it should be placed, it is possible that for a good use brands or sponsors are covered, so the competitors must provide their spaces.

  • Nothing should disturb the legibility of the bib in its entirety.
  • It should not be folded.
  • It must not be covered by a drum, etc.

CLOTHING

Clothes also the same importance as the backpack and the shoes, a good choice will take away worries. We recommend clothes already worn and adjusted to each runner, during the day they will suffer a lot from the heat, dust, chafing and the course of the kilometers, do not forget to make a good selection.

Heads are required.

It is recommended to make a good selection of camping garments, at some points at dusk the temperatures will drop, do not take your eyes off this point.

CAMP

Competitors stay in individual stores, marked and assigned by the organization. Each runner will find them mounted and the camping team will disassemble them, this will be 30 minutes before departure. It is MANDATORY that they are empty.

The camps will have the same orientation every day, so your assigned store will be found every day in the same way it was found on the first day.

TELECOMMUNICATIONS

During the entire duration of the test it will NOT be possible to communicate with the sponsors and family live by phone or by e-mail of the ORGANIZATION due to remote locations. Each runner will be able to make use of his personal device under his responsibility, the organization will enable for a civic and orderly reload each end of stamp, the camping team will signal its location.

The organization has the necessary means to disseminate the event and will have call devices only for emergency cases.

Our website as well as social networks will be updated in real time with photos, videos, classifications and other information to allow families, friends and sponsors to have access to the rankings and the daily press release.

Each runner will have a SPOT GPS device for security and tracking. Days before the test, the follow-up website will be communicated for sponsors and family members to follow the brokers.

Internet: www.volcanoultramarathon.com

IMPORTANT

It is advisable to visit a physicist, osteopath and podiatrist before the event, this will save you pain during the event.

REMEMBER sending all requested information to avoid penalties or non-delivery of the bib number.

VERIFY:

  • Mandatory material document
  • That your vaccines are up to date: tetanus is better to verify the validity of this vaccine before departure, medical check-up performed through a specialist in sports medicine does not present any contraindication that could prevent your participation in the test.
  • Know that throughout the test, the medical team will guarantee your safety. You will find them throughout the tour, at checkpoints as well as in the afternoon in the camp.

Do not hesitate to request them at the slightest doubt. Treated at the beginning of the whole, a small health problem will not get worse.