MERCE IS BACK FOR MORE XTERRA FUN

Mercé Tusell has reason to feel happy.
After a successful start to XTERRA in 2013, she’s back and ready to face some of the top XTERRA women athlete’s in Europe.
The introduction into XTERRA was a memorable experience for the pint-size athlete from Cataluña.
But don’t be misled by her size. The girl is strong and super fit.
Last year, she finished in a strong 8th position and narrowly missed out on the podium.

Here, Mercé tells us more about her experience:
XTERRA was all new to me. Firstly, I wanted to taste the experience and have fun.
I really enjoyed the experience. The race was tough; especially the run, but I had a lot of fun.
Of course, racing against professionals like of Helena Erbanova and Jacqui Slack was very exciting. 

Are you back for some more XTERRA?
I am definitely back this year to improve my time.

XTERRA SPAIN is a prestigious race. The race attracts world class athletes.
This is an opportunity to test my fitness against the best athletes.
Also, XTERRA takes you into nature, which is an added bonus!

What makes XTERRA different from other races?
XTERRA is much harder! The distances are longer, and the circuit is much harder than cross triathlon.

You run your own race. Everyone determines their own pace.
When your bike skills are strong enough, you can advance, but the trail run is hard. You don’t only face the opponents you also face your own strengths and weaknesses. The Cieza run circuit was one of the toughest there is; you simply can’t compare it with running on tarmac.

I believe the La Manga circuit will even be tougher. I am really looking forward to the race! 

What are your expectations for XTERRA Spain 2014?
To give it my best, have fun and see many more Spanish women join me in the adventure!

Everyone should race XTERRA at least once!

Mercé is not only a professional athlete, but also a qualified physiotherapist.
Mercé offered to support and guide Llátzer in the rehabilitation of his broken clavicle.
Llátzer, our XTERRA rookie, is still determined to race XTERRA Spain!

Follow Mercé:
https://es-es.facebook.com/MerceTusellFisioterapeuta
https://es-la.facebook.com/merce.quevedo

JOIN MERCE IN THE GREAT XTERRA ADVENTURE
IT WILL CHANGE YOUR LIFE!

Training Plan For XTERRA Spain: Week 4 (with videos)

Only 4 weeks until XTERRA Spain.

This training plan contains the "core set" of the workout.

Warm ups for all workouts are the same:

Warm up for swim workouts:
100m reverse individual medley as follows: 25m freestyle, 25m breast stroke, 25m back stroke, 25m butterfly. A slow and relaxed pace.

200m of technique drills:
50m Kick, 50m catch up drill, 50m fists (swim with closed fists), 50m alternating side drill (see the video below).

Warm up for bike workouts:
10min spinning a light gear.

Warm up for run workouts:
5min light jogging.

XTERRA Spain Championship:

Monday 28 April 2014
Swim: 5x400m with 30sec rest between each 400m
Bike: 30km MTB

Tuesday 29 April 2014
Swim: 1x2500m with pull buoy. Easy pace.
Run:

Do four sets of Kenyan style hill repeats.

Find a hill, preferably a single track path ... In the shade is better ...

Sprint up as hard as you can, and then down at race pace. The time changes with each repetition.

Starts the next repeat as soon as you get down to the base of the climb.

Each series of repetitions consists of 1min, 2min, 3min, 2min, 1min. 
Between each set do 5min at your aerobic threshold pace (for most this will be at about 140bpm).

The training for all would be as follows (brutal):

4 sets:

Sprint up for 1min

Back down at race pace

Sprint up for 2min

Back down at race pace

Sprint up for 3 min

Back down at race pace
Sprint up for 2min

Back down at race pace

Sprint up for 1min

Back down at race pace

5min of "recovery" at aerobic threshold pace.

Wednesday 30 April 2014
Bike (MTB)

Mountain bike hill repeats: 4min up as hard as you can go, followed by race pace back down. Terrain: single track. The workout: 5 sets of 4 repeats per set with 5 minutes rest between sets.

Thursday 01 May 2014
Swim: 6x600m with 30sec rest between each 600m
Run: 60min at conversational pace

Friday 02 May 2014

Bike: 20km MTB

Saturday 03 May 2014

Swim: 4x250m with 30sec rest between each 250m  

Run: 90min at conversational pace

 

Sunday 04 May 2014
Bike: 50km MTB. At least half of the time uphill.
Run: 30min transition run straight off the bike.

THIS IS XTERRA
VIVE MAS / LIVE MORE
www.xterraspain.com

SCHEDULE OF EVENTS XTERRA SPAIN

SCHEDULE OF EVENTS XTERRA SPAIN at CARTAGENA / LA MANGA:
(6:46 Sunrise / sunset 21:12)

EVERYTHING ON SATURDAY 24 MAY

TIME TABLE:

COLLECTION OF NUMBERS:
- Saturday May 24: 08:00 to 12:00 hours in the office of the event. (Alongside T2 and the finish area within the EXPO zone)

Transition T2
Opening of T2 (next to the finish area and EXPO zone): from 9:00 to 12:15. 

Transition T2 will not be pre numbered. Arrive early to secure the best position for your running equipment and running dorsal. 

One part of the Transition T2 will be set aside for professionals closest to the spectator view point and the “bike in” entry point.

Transition T1:
Opening of T1 (next to the swim area of XTERRA Spain): from 11:00 to 13:30.

Transition T1 will not be pre numbered. Arrive early to secure the best position for your bicycle in Transition.

One part of the Transition T1 will be set aside for professionals closest to the bike exit point.

PLEASE NOTE: There is NOT sufficient parking at the swim start for cars. Transition T1 is the car park. You will need to park near to the finish and Transition T2. The good news is that it is only slightly more than 2km for you to roll by bike to get to Transition T1 and mostly downhill. You lose 80m altitude between the parking and Transition T1.

Event Start time:

XTERRA Spain Cartagena / La Manga will start at 14:00

Event time limit:

XTERRA Spain Cartagena / La Manga has a cut off time of 17:45 at the exit of T2. If you are on the run route after 17:45, you will be permitted to complete your XTERRA.

Reopen of T2 for collecting equipment:

T2 will re-open so that athletes may collect their bicycles and clothing at 17:50.

Prize Giving:

Prize Giving starts at 19:00 but we will pause to welcome the last athlete across the finish line.

THIS IS XTERRA

LIVE MORE / VIVE MAS

www.xterraspain.com