RECOMMENDATIONS

Advice and recommendations to prepare and face Volcano UltraMarathon

Volcano Ultra Marathon is a multi-stage walking race event, in self-sufficiency discipline. 200Km in 7 days during 6 stages, a hard week managed the mind, the physical strength and the recovery of the body, it is an extreme event that will take you to the maximum.

It develops in Costa Rica, crossing jungles, rivers, climbing volcanoes and stepping on some of its coasts, Pacific Ocean or the Costa Rican Caribbean, with extreme temperatures of heat and humidity, having an average of 30 degrees of heat and 90% humidity. Our race 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 that you can never forget.

FOOD

You must carry food for 7 days of the race, with a minimum of 2,000 k / calories daily, lyophilized food is recommended for 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 food?

It is difficult to make a good selection, that is why you have to know the fundamental components to balance the daily diet. Proteins, Lipids, Carbohydrates, Sugars rapid absorption, Sugars slow assimilation, Hydration. Recommended foods, for their low weight and conservation day after day, nuts, fruit candies, chocolate bars or energy. At the end of the day a good hydration of recuperator 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 in the central assistance tent to cook your lyophilized products.

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 compulsory to carry at all times a capacity for liquid of 2.5 liters as indicated by the document of mandatory material, likewise it is not obligatory at all times to take them full, depending on the stage or the weather conditions. .

IMPORTANT Electrolyte salts (6 stages) COMPULSORY MATERIAL. The salts are essential for a 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, well until the end. Flavored flavored tablets are valid

MATERIAL

READ CAREFULLY the mandatory material document, not carry an item will be a penalty penalty, not carry any of the essential items may lead to the withdrawal of number.

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

 

SLEEPING BAG

It is part of the obligatory 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 warmth 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, lose it carries a penalty and run without it too. The backpack must have a minimum capacity of 20 liters, we recommend 25 liters, these remaining 5 per load on the front. Right now there are several models in the market, with very good results. The ORGANIZATION will NOT TRANSPORT YOU 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 clogged, that is why the competitors must foresee their spaces.

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

CLOTHING

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

Headwear is required.

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

CAMP

The competitors are housed in individual stores, marked and assigned by the organization. Each runner will find them assembled and the camp team will dismantle them, this will be 30 minutes before departure. It is COMPULSORY that they are empty.

The camps will have the same orientation every day, that is why your assigned tent will be found every day in the same way it was found on the first day.

TELECOMMUNICATIONS

During the whole 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 the remote locations. Each runner will be able to make use of his personal device under his responsibility, the organization will enable for a civic recharge and ordered each end of the stamp, the camp team will indicate its location.

The organization takes the necessary means to spread the event and will have call devices only for necessary 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 classifications and the daily press release.

Each corridor will have a SPOT GPS device for security and monitoring. Days before the test, the follow-up website will be communicated to the sponsor and family members can follow the runners.

Internet: www.volcanoultramarathon.com

IMPORTANT

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

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

CHECK:

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