Trailrunning Scene - Training Tips With PANACEO

At the beginning of July, the Glacier Trailrun will take place again in the Tyrolean Ötztal. This is an absolute scenic highlight and offers technically challenging trails at an altitude of 2000 to 3000 meters.

The routes at a glance:

What should you keep in mind during your training?

Adaptation To The Altitude

If you don't live and train at over 1,000 meters, you will most likely notice and feel that you are going high. Assuming you live at an altitude of 400 meters above sea level, that's more than 2,000 meters of altitude difference. Here it is advisable to arrive at least a day before the day of the race. This is recommended because in the first days you can be quite tired, need more sleep and will definitely not be able to perform at full capacity if you arrive on the same day. So if you are preparing intensively, you should also take the time to plan for a longer stay.

Another option, of course, is to train one or two weeks before the race in the same or another area where the body is at a similar altitude. This way you can also acclimatize and then be ready and able to perform relatively quickly on the day of the event.

Technical Demands

Not to be underestimated is the technical terrain. In Ötztal you will find little ordinary forest roads and completely easy trails, but it is alpine and demanding. You should prepare yourself specifically for this - by going to the mountains in advance or, depending on the possibility, deliberately looking for difficult passages and, if necessary, running them several times in order to be able to be sure-footed and nimble on the trail.

Nutrition

This should be adapted in advance in training to the respective training units. Before interval training sessions, nothing should be eaten for 2 to 3 hours before the training session. The meal before should be as light as possible - for example, it is recommended to eat rice, oatmeal, millet with a small side dish such as a banana, some applesauce and a little yogurt.

Before long endurance units, special attention should be paid to the supply of carbohydrates. Those who start 'empty' will struggle along the way. On the way, you can help yourself with PANACEO Energy ISO² powder, or if you need a real kick, with an energy kick like the delicious PANACEO Energy Boost³ powder.

After a workout, the question always arises: What have I consumed - protein or carbohydrates? During hard workouts you burn more carbohydrates, during basic workouts you burn more protein.

If you run 20 kilometers or more, you can support regeneration with natural, purely vegetable protein directly after training. PANACEO Energy Amino⁸ contains all 8 essential amino acids.

The saying: 'Healthy intestine, healthy body' is not so well known for nothing. The intestine is the center of health. For support in training, we deliberately recommend products from PANACEO. In daily training and everyday life, PANACEO Sport Pro-Support can ensure that you are much stronger and more robust. Gastrointestinal complaints are reduced, the immune system is strengthened, the intestinal wall is strengthened and the recovery time is reduced.

In everyday life or in normal daily (exercise) life, it makes sense to support the body with Green Health Immune Active Capsules and Green Health Natural Magnesium and Calcium, depending on the activity, energy level and training load. In this way, one reduces quite specifically and naturally the regeneration and also the risk of getting an infection

6 Week Training Plan 42 K

Prerequisite: Problem-free running of distances from 20 to 30 kilometers

Week 1

Mon: Rest Day

Tue: Tempo-Endurance Run: 10’ Warm-Up Run, 30’ High Tempo Run, 10’ Cool-Down Run

Wed: 90’ Trail

Thu: 60’ Cycling, 30’ Blackroll / Stretching

Fri: 30’ Barefoot Run / Running Strength with Running ABC

Sat: 120’ Trail - Easy

Sun: 60’ Trail - Easy

Week 2

Mon: Rest Day

Tue: 15’ Warm-Up Run, 2 x 20 Uphill, 10’ Cool-Down Run

Wed: 90’ Trail - Basic

Thu: 120’ Hiking or Cycling

Fri: 30’ Barefoot Run / Running Strength with Running ABC

Sat: 120’ Trail - Easy

Sun: 90’ Trail - Easy

Week 3

Mon: Rest Day

Tue: 15’ Warm-Up, 30’ Tempo-Endurance Run, 15’ Cool-Down

Wed: 60’ Trail - Basic

Thu: 120’ Alternative Bike Training

Fri: 30’ Barefoot Run / Running Strength with Running ABC

Sat: 240’ Trail - Easy

Sun: 45’ Trail - Easy

Week 4

Mon: Rest Day

Tue: 2 x 10’Uphill (10’ Warm-Up, 10’ Cool-Down)

Wed: 90’ Trail - Basic

Thu: 45’ Strength Training / Stability

Fri: 45’ Uphill Easy, Easy Return

Sat: 180’ Trail - Easy

Sun: 60’ Trail - Easy

Week 5

Mon: Rest Day

Tue: 10’ Warm-Up, 30’ Tempo-Endurance, 15’ Cool-Down

Wed: 90’ Trail - Easy

Thu: Foam Roll / Stretching

Fri: Rest Day

Sat: 60’ Trail - Easy

Sun: 45’ Trail - Easy

Week 6

Mon: Rest Day

Tue: 10’ Warm-Up, 20’ Tempo-Endurance, 15’ Cool-Down

Wed: 45’ Trail - Easy

Thu: Rest Day

Fri: 30’ Easy Run with 5 Sprints of 100 m each

Sat: Competition

Sun: Exercise! Walk, Swim, Bike...

👂🏃‍♀️ Run Into Life Podcast by Sigrid Huber about training, nutrition and the mental strength you need to reach your goals: Click Here! (in German)