How Spain’s Mario Mola Trains for the World Run
There is just one month left for the big day, it is time to go hard on trainings in order to be as fit as possible for the 8th of May. For this special race we know where is the start line but not the the finish line, which depends just on us. As every endurance challenge, the race day is a consequence of the daily work, the hard routine and the program before the race.
The weather conditions should be very good for running in Valencia in May. The spring temperature in Valencia should be around 23 Celsius degrees, but do trust yourself, May is a month where it can rain as well, my advice is to check the weather forecast during the the days before the race. Start time is at 13pm, and is the hottest time of the day, therefore is important to drink water and keep you well hydrated, before, during and after the race.
You should have a plan for the race, the plan should be ambitious but realistic, the main factor is to plan the distance you want to run. Motivation is a key factor as well. My advice is to do a test 3 weeks before the race. I friendly remind you the pace of our “enemy”, the catcher car.
13.00 UTC – RACE START
13.30 UTC – CATCHER CAR START – PACE of 15km/hr (approx. 9.3 mph)
14.30 UTC – PACE INCREASE: 16 kph (9.94 mph)
15.30 UTC – PACE INCREASE: 17 kph (10.56 mph)
16.30 UTC – PACE INCREASE: 20 kph (12.43 mph)
17.30 UTC – PACE INCREASE to 35 kph (approx. 21.75 mph) until the final participant is passed.
I also recommend you to use a heart rate monitor to check your pace per kilometre. Do not release yourself at the beginning of the race driven by the initial euphoria.
The racing gear should be set the day before the race, remember to check weather conditions to chose the most accurate race gear. Do not use anything brand new for the race, neither, shoes, shocks, clothes, etc.
The dinner the night before the race should be with a high load of carbohydrates (pasta, rice, etc), I do also recommend to have the same breakfast you normally do (do not try new things the race day!), ideally 3 hours before the race.
Enjoy the day and the race, don’t get obsessed with the final result. If you are not having “the day” just enjoy the race and the experience, better days are to come.
On my side, my only goal is to enjoy and have good fun all together, I am obviously focus on the Olympic and Triathlon World Championship this year, so on this race will be a good training workout for me. I expect to run around 25km as I did 2 years ago in Barcelona. I look forward to seeing you all in Valencia the 8th of May!
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