Stop 13 of 14 on the XTERRA European Tour provides a new adventure for the Tribe!
By Alexandra Borrelly from Organicoach
The penultimate event on the 2019 XTERRA European Tour takes place Sunday, September 1, 2019 at the inaugural XTERRA Luxembourg off-road triathlon in Rosport-Mompach near the capital of Luxembourg City.
The race represents the second leg of the new XTERRA Benelux Challenge, whereby age group athletes with the most combined points from XTERRA Belgium, XTERRA Luxembourg, and XTERRA Netherlands on September 14 will be recognized as the XTERRA Benelux Challenge champions and earn a qualifying spot into their choice of the 2019 or 2020 XTERRA World Championship.
The race will begin with a one lap 1500m swim in the river Sûre. The water is very calm and usually in September, a wetsuit is not needed.
The mountain bike is two laps of a 16km course with approximately 500m of elevation per lap. The course is more of a physical challenge than a technical one, however, if the weather conditions aren’t favorable athletes will need to take care on some of the rocky sections. The loop begins with a climb on asphalt before heading to the Town Hall garden to continue the climb on a gravel track to take you up to a nice section of single track to descend through the forest. There is then another climb of two kilometers before a short road descent to bring you to the hardest climb on the course before returning to the Town Hall to begin the second lap.
The trail run is made up of two laps for a total of 10.4km. With only 150m of elevation in total, this run is going to be fast! The first 500m alongside the river takes runners to a very steep climb to run next to the vineyards. A not so technical downhill brings them back to complete the lap.
To help athletes prepare for the first edition of XTERRA Luxembourg, OrgaNicoach's Tom Dureux has provided these training tips:
There are three key elements you should add to your training program
You want to be prepared for a good start to ensure you are in a good position when you start the bike.
4x [ 25m sprint / 50m maximum Aerobic speed / 225m Race Pace] + 20secs rest
Your maximum aerobic speed should be the pace of your best 400m time.
Race speed is the pace you swim in an XTERRA
Try to look up once every 25m to practice looking for a Swim Buoy.
The best time to do this session is 5 days before the race
Due to the course profile, the bike will have a lot of short accelerations. Try to include this session in one of your rides:
4x [3sec sprint / 1min easy / 8sec sprint / 1min easy / 15sec sprint / 3min easy]
Try to alternate positions during your sets, first & second set stand up, second & fourth set seated.
Focus on your sprint rather than your watch, complete this set on off road terrain like what you’ll experience on race day.
The best time to do this would be six days before race day.
On the running part, there are still some small uphills and of course downhills. As the race is close to the end of the season for most of, you’ll be physically able to perform well on the uphills. As for the downhill, it’s less certain. So let’s take advantage of that by:
Start your run with a 35min warm up ideally with a 20min aerobic focused warm up, then 15min of active stretching to wake up and ready up your muscles.
4x (40sec fast on a 4-8% downhill, (lucidity dynamicity and focusing on the technical off road descent are key for this) 4min easy to go back uphill walk or run very slowly (max 75% of your max heartbeat) then 1min complete rest to focus on the next set.)
The best time to do this would be 9 to 12 days before the race.
For more info visit www.xterra-luxembourg.lu