Pack Trail Running – All the keys

Technique, training and nutrition

All the keys that will make you bring out your best sports version. Get the pack of trail running courses (Trail Running, Alpine Running, Nutrition and Training) explained by Pau Capell, Jordi Tosas… Meet your goals with a single click.

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KEY POINTS

  • Activity: Trail Running
  • Classes: 136
  • Duration: 23h dedication / 11.5h videos
  • Type: All levels
  • Spanish Language
  • Subtitles: No
  • Downloadable Resources: No
  • Diploma: yes
Pack Trail Running - Todas las claves

WHAT YOU WILL LEARN

  • Improve your technique on all terrains
  • Running in the snowy mountains - Alpin Running
  • Nutrition techniques: Before, during and after a competition
  • Create your perfect training plan

COURSE DESCRIPTION

Complete pack that brings together all the courses and knowledge of TRAIL RUNNING. Ideal for all those mountain sports lovers who want to bring out their best sports version.

The pack provides all the knowledge so that you can achieve your goals in the mountains.

With the help of experts in the field, all the key points to take into account when planning your mountain outings are explained in a visual, entertaining and practical way.

The pack includes the courses of:
Trail running with Pau Capell
Mountaineering and Trail Running
Sports nutrition with Anna Grifols
Sports training with Pablo Ral

WHO IS IT AIMED AT?

This pack of mountain courses is aimed at all those lovers of mountain sports who want to get their best sports version by following the tips and tricks of specialists in the sector. Also, it is for all those who want to achieve an improvement in their sports performance and for this they plan their training and eating.

1 Presentation of the course

Presentation of the course “Trailrunning with Pau Capell”

This course is not to show you how I run, it is for you to learn to run better. Presentation of the course “Trailrunning with Pau Capell” by his teacher, Pau Capell. Who I am? What is the syllabus of the course? What will you learn?

2 min.
2 Mountain running technique in FLAT areas, trail running with Pau Capell

Mountain race technique in FLAT areas

A correct footprint is essential to optimize energy, but also to avoid injuries. The basic technique is learning to run correctly on the flat

3 min.
3 The best techniques for CLIMBS in trail running, trail running with Pau Capell

The best techniques for CLIMBS in trail running

Apply and adapt the tread that we use on the plain to the climbs. A correct footprint is essential to optimize energy, but also to avoid injuries.

1 min.
4 Downhill race technique, feel the terrain, trail running with Pau Capell

Downhill race technique, feel the terrain

Downhill technique is essential to win races, but also to avoid ending up on the ground. We will learn two lowering techniques: the conservative and the aggressive. Feel the ground and become aware of the foot!

6 min.
5 Correct position of the body to run on PLANE, trail running with Pau Capell

Correct position of the body to run on the PLANE

If you spend less energy running correctly you will be able to run more and faster. Running is not just the feet, we must be aware of how to position the whole body (arms, head, butt, inclination…), so we can optimize our energy

4 minutes
6 Correct position of the body in UPRISING running and walking, trail running with Pau Capell

Correct position of the body in RISE running and walking

If going up is always tiring, can you imagine not doing it correctly? Fundamental concepts to correctly position the body both in a smooth running climb and in a strong climb walking and helping our hands.

6 min.
7 Use of poles in trail running, trail running with Pau Capell

Use of poles in trail running

The canes can be a great ally if we know how to use them correctly. With the correct cane technique you will get less tired or go faster. But it is not easy, you must first learn the theory and then practice.

9 min.
8 Do we use POLES on the descents?, trail running with Pau Capell

Do we use POLES on the descents?

What happens with the use of the poles downhill? Learn to appreciate when you have to and when you don’t have to use them

3 min.
9 When to RESERVE or be AGGRESSIVE in a race, trail running with Pau Capell

When to RESERVE or be AGGRESSIVE in a race

It’s not always time to risk. Learn to correctly assess the terrain and its risks to be more or less aggressive in a section of the route. If you always go to the limit, the easiest thing is that you end up on the sofa injured

4 minutes
10 How to Plot a good descent, trail running with Pau Capell

How to Plot a good run down

Anticipating is the basis, but in each field it is done in a different way. Learn the basic concepts to draw the best route downhill. Look up and anticipate.

3 min.
11 The importance of PLANTING on the flat and uphill, trail running with Pau Capell

The importance of Plotting in plane and ascent

Anticipating is the basis, but in each field it is done in a different way. Learn the basic concepts to draw the best route on the flat and uphill.

4 minutes
12 The MENTALITY to face trail running races, trail running with Pau Capell

The MENTALITY to face trail running races

A reflection on the importance of seeking goals and having support to get where we set out. Find a foothold in your life and you will move the world (free interpretation of Archimedes by B4Experience)

3 min.
13 VESTS for running in the mountains, trail running with Pau Capell

VESTS for running in the mountains

It is important that your running vest has several things. We are going to review the most essential for each type of distance.

3 min.
14 What CLOTHES should I wear to run?, trail running with Pau Capell

What CLOTHES should I wear to run?

The necessary details of the clothes you wear to practice trail running. Avoid chafing, one of the most widespread problems we can have.

3 min.
15 The rest of the MANDATORY EQUIPMENT, trail running with Pau Capell

The rest of the OBLIGATORY MATERIAL

The details of the rest of the materials that you have to use for a correct practice of trail running. Most of it is mandatory in most races.

3 min.
16 The GPS WATCH, an inseparable companion, trail running with Pau Capell

The GPS WATCH, an inseparable companion

Why do we use this type of watches? Follow a route, record the one we are doing, measure all our parameters to be able to measure and improve our training.

1 min.
17 Considerations in trail running SHOES, trail running with Pau Capell

Considerations in trail running SHOES

We review all the concepts that affect the choice of your shoes: types of tread, insoles, drop, carbon plates, types of sole, etc.

6 min.
18

TEST, validates everything learned

10 min.
1 Jordi Tosas, running off the beaten track, alpine running Jordi Tosas

Jordi Tosas, running off the beaten track

Alpine running. “The fusion of mountaineering and Trail Running” with Jordi Tosas.

3 min.
2 Alpinrunning, why merge MOUNTAINEERING and TRAIL RUNNING?

Alpinrunning, why merge MOUNTAINEERING and TRAIL RUNNING?

Alpine running is freedom. The thrill of lightly climbing a mountain with or without the purpose of training.

1 min.
3 GET LOST in the MOUNTAIN - DESCENDING can save our lives

One step beyond TRAIL RUNNING

Being clear about the differences between Alpine running and Trail running is the first step to start moving safely and knowing what risks we assume.

2 min.
4 The evolution of MOUNTAINEERING to speed and lightness, alpine running Jordi Tosas

The evolution of MOUNTAINEERING to speed and lightness

Pushing our speed and lightness to the limit is what differentiates alpine running from mountaineering.

3 min.
5 The RISKS of running in the high mountains, alpin running Jordi Tosas

The RISKS of running in the high mountains

The weather, the material and the technical experience are the 3 main risks of alpine running. Not making a correct forecast can become a threat.

3 min.
6 BIOMECHANICS of the shoes in mountain sports, alpine running Jordi Tosas

BIOMECHANICS of shoes in mountain sports

Shoes are the basis of Alpine running, knowing their advantages and risks is essential to use them correctly.

7 min.
7 What CLOTHES TO WEAR to run in the mountains?, alpin running Jordi Tosas

What CLOTHES TO WEAR to run in the mountains?

Find out what material I should use in alpine running. The conditions of the terrain to which we are exposed will require one or another type of clothing.

5 min.
8 BACKPACK VESTS for running in high mountains, alpine running Jordi Tosas

BACKPACK VESTS for running in high mountains

The use of the vest is very attractive for running in high mountains. The materials that we will have to carry in it will vary depending on the activity.

3 min.
9 Running with ROPE, reflections and risks, alpine running Jordi Tosas

Running with ROPE, reflections and risks

Running with a rope implies that the tied individuals are exposed to the same end. Knowing how to use it correctly will avoid a possible dangerous scenario.

2 min.
10 What CRAMPONS do I use to RUN?, alpin running Jordi Tosas

What CRAMPONS do I use to RUN?

Not all crampons are suitable for running in the snow. Before choosing them you should be clear about some considerations.

4 minutes
11 Can I use AUTOMATIC CRAMPONS in , alpin running Jordi Tosas shoes?

Can I use AUTOMATIC CRAMPONS on shoes?

Some inventions may not end well. So, always keeping the crampons well fixed will be the main objective.

2 min.
12 Running OFF THE ROAD with shoes, alpine running Jordi Tosas

Running OFF the TRAILS with shoes

Use the correct technique on grass and adapt your footprint to the slope of the terrain.

4 minutes
13 Running in a PEDRERA with shoes, alpin running Jordi Tosas

Running in a PEDRERA with sneakers

Running in a quarry is one of the most technical and difficult adventures you can experience. Anticipating the next steps will be your own insurance.

9 min.
14 How to run on SNOW, alpine running Jordi Tosas

How to run on SNOW

Running through the snow is fun! Especially when it’s not hard and falling can even be funny.

6 min.
15 Rock-snow transition, an easy MISTAKE to avoid, alpine running Jordi Tosas

Snow rock transition, an easy ERROR to avoid

When we make the transition from snow to rock we must watch where we step. There are footprints that can be very dangerous.

2 min.
16 Avoid Fatigue in the mountains, alternate footsteps, alpine running Jordi Tosas

Avoid TIREDNESS in the mountains, alternate footsteps

Do not always request the same muscle group to avoid fatigue in the mountains. Alternating footfalls will be the best method.

2 min.
17 CORRECT POSTURE for running in the mountains, alpine running Jordi Tosas

CORRECT POSTURE for running in the mountains

A correct position of the body saves a lot of energy. Controlling the center of gravity will be the key.

2 min.
18 7 practical TRICKS and mistakes to avoid when running in the mountains, alpine running Jordi Tosas

7 practical TRICKS and mistakes to avoid when running in the mountains

There are many shortcuts and little tricks that will make us enjoy the mountain more. Discover the 7 most relevant!

6 min.
19 B4Experience

TEST, validates everything learned

Evaluate for yourself if you have correctly understood all the theory

10 min.
1 Anna Grifols trail running nutrition

Yield MORE with proper nutrition – INTRODUCTION

Get maximum sports performance by nourishing your body correctly. .

2 min.
2 Anna Grifols trail running nutrition

The KEYS of nutrition for SPORTS SUCCESS

Discover the keys to nutrition to improve your performance and achieve sporting success.

1 min.
3 Anna Grifols trail running nutrition

The most common MISTAKES in sports nutrition

Avoid the most common nutrition mistakes, improve performance and body sensations by balancing the nutrients in your diet.

3 min.
4 Anna Grifols trail running nutrition

PLATE METHOD – Carbohydrate, protein and vegetables

On a plate there must be 3 main nutrients: Carbohydrate, protein and vegetables. The proportions will be altered depending on our sports practice.

6 min.
5 Anna Grifols trail running nutrition

Physiological DIFFERENCES between men and women

The differences between men and women are not only physical, but also food.

7 min.
6 Anna Grifols trail running nutrition

Consumption of FATS and CARBOHYDRATES of an athlete

The consumption of fats and carbohydrates in an athlete are very important for the proper functioning of the body.

11 min.
7 Anna Grifols trail running nutrition

IRON absorption in athletes

The absorption of iron in athletes is essential to provide the body with the energy and oxygen necessary to carry out sports activities.

5 min.
8 Anna Grifols trail running nutrition

CALCIUM and SODIUM – Are these minerals IMPORTANT?

Calcium is essential for the maintenance of bones and sodium is essential to retain water in the body.

4 minutes
9 Anna Grifols trail running nutrition

The BCAAs – Leucine, Isoleucine and Valine

Branched-chain amino acids (BCAAs) are commonly used by athletes. Depending on the sport, the optimal intake ratio varies.

1 min.
10 Anna Grifols trail running nutrition

Nutrient consumption according to the INTENSITY of the sport

Depending on the intensity in which we are practicing sports, we will consume fats or carbohydrates as the main source of energy.

8 min.
11 Anna Grifols trail running nutrition

CARBOHYDRATES – Do they promote weight gain?

We tend to reduce the consumption of carbohydrates such as white bread, thinking that they make us fat.

5 min.
12 Anna Grifols trail running nutrition

FRUITS, main sources of fiber and vitamins

Fruits are one of the main sources of fiber and vitamins.

4 minutes
13 Anna Grifols trail running nutrition

PROTEINS, consequences of excessive consumption

Excess protein consumption is the main protagonist of suffering from liver and kidney problems.

6 min.
14 Anna Grifols trail running nutrition

Dish method applied to ATHLETES

The standard proportions of vegetables, carbohydrates and proteins are altered when we practice sports.

4 minutes
1 Anna Grifols trail running nutrition

PRE-COMPETITION Diet – The most IMPORTANT and DEMANDING

The pre-competition diet is the most important to achieve better performance.

7 min.
2 Anna Grifols trail running nutrition

Pre-competition sports HYDRATION – When and how much should I drink?

Discover when and how much an athlete should drink and what indicators must be taken into account when hydrating.

3 min.
3 Anna Grifols trail running nutrition

What do I EAT before playing sports? Easy to digest foods

Find out what foods you can digest very quickly (30 minutes) before doing sports.

3 min.
4 Anna Grifols trail running nutrition

Diet DURING COMPETITION – Carbohydrates

In the meals during the competition, we must mainly take carbohydrates. Do we really have to take 100-120 grams every hour?

5 min.
5 Anna Grifols trail running nutrition

How to avoid BIRDS, DIZZNESS and DROP OUT from sports

Most of the birds, dizziness and dropouts in a competition or training are directly related to poor nutrition and hydration.

6 min.
6 Anna Grifols trail running nutrition

HYDRATE correctly during the competition

Hydrating properly is one of the secrets to improving performance in competition.

6 min.
7 Anna Grifols trail running nutrition

CAFFEINE and MAGNESIUM – The KEY sports supplements

Caffeine and magnesium are one of the best sports supplements. Regulating the dose and controlling the moment of ingesting them will improve their effects.

5 min.
8 Anna Grifols trail running nutrition

How to RECOVER correctly after competing, what to eat and drink?

Recovering correctly after a competition will become a competitive strategy to face the next competition.

8 min.
9 Anna Grifols trail running nutrition

POST-WORKOUT recovery foods

Knowing the right recovery foods is essential for a good recovery.

3 min.
10 Anna Grifols trail running nutrition

Bases of the MEDITERRANEAN DIET

The main base of the Mediterranean diet are legumes. Eating healthy and prioritizing seasonal and local foods is the key to a balanced diet.

5 min.
11 Anna Grifols trail running nutrition

Benefits of FATS in sport

Fats have multiple benefits at the sports level. Its antioxidant properties will delay oxidation in the molecules and prevent possible tissue injuries.

3 min.
1 Anna Grifols trail running nutrition

1. SPORTS RECIPE – Rice pudding

Complete recipe and elaboration of rice pudding.

1 min.
2 Anna Grifols trail running nutrition

2. SPORTS RECIPE – Sandwich with peanut butter

Complete recipe and preparation of a sandwich with peanut butter.

1 min.
3 Anna Grifols trail running nutrition

3. SPORTS RECIPE – Fruit smoothie

Complete recipe and preparation of a fruit smoothie.

1 min.
4 Anna Grifols trail running nutrition

4. SPORTS RECIPE – Energy bars

Complete recipe and preparation of energy bars.

1 min.
5 Anna Grifols trail running nutrition

5. SPORTS RECIPE – Rice with tomato sauce and textured soy

Complete recipe and elaboration of rice with tomato sauce and textured soy.

1 min.
6 Anna Grifols trail running nutrition

How much carbohydrate should I take before a race?

Regulating the amount of carbohydrates you eat before a race is very important. Our sports performance will depend on it. .

2 min.
7 Anna Grifols trail running nutrition

Fried egg or potato omelette? – Which one is better for athletes?

Differences between the fried egg and the potato omelette. Find out which of the two foods is more nutritious.

2 min.
8 Anna Grifols trail running nutrition

Natural foods or bars? – Nutrition during the race

Correctly combine natural foods and bars during the race according to your body’s tolerance.

2 min.
9 Anna Grifols trail running nutrition

Should we take carbohydrates at the start of a race?

Find out when and in what quantity we should take carbohydrates during the race.

2 min.
10 Anna Grifols trail running nutrition

Gofio, potato and avocado during the race?

Gofio, potato and avocado are very nutritious foods to eat during the race.

2 min.
11 Anna Grifols trail running nutrition

What to eat before a series training?

The food before doing a series training should be very light and rich in carbohydrates. Otherwise, we will not give up.

1 min.
12 Anna Grifols trail running nutrition

NUTRITION during the RACE

Eating during the race is very important. Do not experiment with any food without trying it first.

3 min.
13 Anna Grifols trail running nutrition

SAUSAGES and SPORTS – Are they good allies?

Sausages and sports are usually not good allies. Even so, sporadically we can consume them.

1 min.
14 Anna Grifols trail running nutrition

Natural muscle recoverer – TOFU

Without a doubt, one of the best natural muscle recoverers is Tofu. Its high protein content accelerates muscle regeneration.

2 min.
15 Anna Grifols trail running nutrition

OATS – Before or after training?

Oats are a pseudocereal very rich in fiber. Taking it before training can cause stomach pain.

2 min.
16 Anna Grifols trail running nutrition

Muscle recovery – Foods that help to recover muscles

For a good muscle recovery it is necessary to correctly balance the amount of carbohydrates and protein.

2 min.
17 Anna Grifols trail running nutrition

What to EAT for DINNER before a COMPETITION?

Dinner before a competition should be rich in carbohydrates and protein. Pizza can be an option.

1 min.
18 Anna Grifols trail running nutrition

Parameters of an analysis – Vegetarians and Vegans

The parameters that are asked of a vegetarian or vegan in an analysis do not vary except for one. Homocysteine.

1 min.
19 Anna Grifols trail running nutrition

Discover HOW MANY grams of PROTEIN you need

The amount of protein needed by the body will depend on 3 key factors.

3 min.
20 Anna Grifols trail running nutrition

Vegetarian nutrition and FAST FOOD

In the vegetarian diet there is also fast food. Fast food is not healthy.

3 min.
21 B4Experience

TEST, validates everything learned

Evaluate for yourself if you have correctly understood all the theory

10 min.
1

INTRODUCTION

4 minutes
2

Find your Why

13 min.
3

Main and secondary objectives

4 minutes
4

Define your SMART Goal

7 min.
5

Examples SMART Goals

7 min.
6

Short, medium and long term objectives

4 minutes
1

Intro Training principles

1 min.
2

Principles 1: Supercompensation

4 minutes
3

Principles 2: Efficient charging

6 min.
4

Principles 3: Progression of the load

8 min.
5

Principles 4: Individualization

5 min.
6

Principles 5: Variety and multilaterality

5 min.
7

Principles 6: Specificity

4 minutes
8

Principles 7: Continuity and Reversibility

3 min.
9

Principles 8: Continuity and Reversibility

2 min.
10

Principles 9: Periodic regeneration

3 min.
1

Physiological milestones

1 min.
2

Aerobic threshold

4 minutes
3

MLSS – Maximum Lactate Steady State

8 min.
4

Anaerobic threshold

3 min.
5

VO2max – Maximum volume of oxygen

10 min.
6

Know yourself

5 min.
7

Intensity distribution

2 min.
8

Pyramid distribution

2 min.
9

Polarized distribution

3 min.
10

Distribution between thresholds

4 minutes
1

Introduction strength training for endurance sports

1 min.
2

Myths about strength training

5 min.
3

Why strength train

10 min.
4

Health benefits of strength training

7 min.
5

Common mistakes when strength training

11 min.
6

How to Strength Train for Endurance Athletes

8 min.
7

Design your strength routine like this

8 min.
8

How to measure the intensity of each repetition in strength training

3 min.
1

How altitude affects us

8 min.
2

What are the benefits of training at altitude?

13 min.
3

What is altitude sickness

4 minutes
4

how to acclimatize to altitude

5 min.
5

Training strategies for stays at altitude

18 min.
6

How to train at higher altitude

5 min.
1

What is the use of having a training plan?

4 minutes
2

Step 1 Definition of objectives

2 min.
3

Step 2 Choose periodization model

8 min.
4

Step 3 Periodization

1 min.
5

Step 3 Periodization (Cycles)

1 min.
6

Step 3 Periodization (Phases)

7 min.
7

Step 3 Periodization (mesocycles)

2 min.
8

Step 3 Periodization (microcycles)

4 minutes
9

Make your training plan

1 min.
10

My training plan

51 min.
17 B4Experience

TEST, validates everything learned

Evaluate for yourself if you have correctly understood all the theory

10 min.

INSTRUCTORS AND COLLABORATORS

Our Staff is made up ofprofessionals with proven experienceon his land thatthey will pass on all their years of knowledge to you in a 100% flexible format.

We also rely oncollaborators and brands of international prestige to provide us with their technical knowledge.

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