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.
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
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.
Trail Running - Race Techniques
| 1 |  |
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 race technique in FLAT areasA 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 runningApply 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 terrainDownhill 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 the PLANEIf 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 RISE running and walkingIf 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 runningThe 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?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 raceIt’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 run downAnticipating 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 Plotting in plane and ascentAnticipating 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 racesA 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 mountainsIt 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?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 OBLIGATORY MATERIALThe 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 companionWhy 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 SHOESWe 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. |
Alpin Running - Mountaineering and Trail Running
| 1 |  |
Jordi Tosas, running off the beaten trackAlpine running. “The fusion of mountaineering and Trail Running” with Jordi Tosas. |
3 min. |
| 2 |  |
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 |  |
One step beyond TRAIL RUNNINGBeing 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 lightnessPushing our speed and lightness to the limit is what differentiates alpine running from mountaineering. |
3 min. |
| 5 |  |
The RISKS of running in the high mountainsThe 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 shoes in mountain sportsShoes 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?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 mountainsThe 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 risksRunning 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?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 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 TRAILS with shoesUse the correct technique on grass and adapt your footprint to the slope of the terrain. |
4 minutes |
| 13 |  |
Running in a PEDRERA with sneakersRunning 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 SNOWRunning through the snow is fun! Especially when it’s not hard and falling can even be funny. |
6 min. |
| 15 |  |
Snow rock transition, an easy ERROR to avoidWhen 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 TIREDNESS in the mountains, alternate footstepsDo 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 mountainsA 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 mountainsThere are many shortcuts and little tricks that will make us enjoy the mountain more. Discover the 7 most relevant! |
6 min. |
| 19 | |
TEST, validates everything learnedEvaluate for yourself if you have correctly understood all the theory |
10 min. |
Nutrition for trail running and endurance sports
| 1 |  |
Yield MORE with proper nutrition – INTRODUCTIONGet maximum sports performance by nourishing your body correctly. . |
2 min. |
| 2 |  |
The KEYS of nutrition for SPORTS SUCCESSDiscover the keys to nutrition to improve your performance and achieve sporting success. |
1 min. |
| 3 |  |
The most common MISTAKES in sports nutritionAvoid the most common nutrition mistakes, improve performance and body sensations by balancing the nutrients in your diet. |
3 min. |
| 4 |  |
PLATE METHOD – Carbohydrate, protein and vegetablesOn 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 |  |
Physiological DIFFERENCES between men and womenThe differences between men and women are not only physical, but also food. |
7 min. |
| 6 |  |
Consumption of FATS and CARBOHYDRATES of an athleteThe consumption of fats and carbohydrates in an athlete are very important for the proper functioning of the body. |
11 min. |
| 7 |  |
IRON absorption in athletesThe 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 |  |
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 |  |
The BCAAs – Leucine, Isoleucine and ValineBranched-chain amino acids (BCAAs) are commonly used by athletes. Depending on the sport, the optimal intake ratio varies. |
1 min. |
| 10 |  |
Nutrient consumption according to the INTENSITY of the sportDepending on the intensity in which we are practicing sports, we will consume fats or carbohydrates as the main source of energy. |
8 min. |
| 11 |  |
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 |  |
FRUITS, main sources of fiber and vitaminsFruits are one of the main sources of fiber and vitamins. |
4 minutes |
| 13 |  |
PROTEINS, consequences of excessive consumptionExcess protein consumption is the main protagonist of suffering from liver and kidney problems. |
6 min. |
| 14 |  |
Dish method applied to ATHLETESThe standard proportions of vegetables, carbohydrates and proteins are altered when we practice sports. |
4 minutes |
Nutrition - Before, during and after exercise
| 1 |  |
PRE-COMPETITION Diet – The most IMPORTANT and DEMANDINGThe pre-competition diet is the most important to achieve better performance. |
7 min. |
| 2 |  |
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 |  |
What do I EAT before playing sports? Easy to digest foodsFind out what foods you can digest very quickly (30 minutes) before doing sports. |
3 min. |
| 4 |  |
Diet DURING COMPETITION – CarbohydratesIn the meals during the competition, we must mainly take carbohydrates. Do we really have to take 100-120 grams every hour? |
5 min. |
| 5 |  |
How to avoid BIRDS, DIZZNESS and DROP OUT from sportsMost of the birds, dizziness and dropouts in a competition or training are directly related to poor nutrition and hydration. |
6 min. |
| 6 |  |
HYDRATE correctly during the competitionHydrating properly is one of the secrets to improving performance in competition. |
6 min. |
| 7 |  |
CAFFEINE and MAGNESIUM – The KEY sports supplementsCaffeine 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 |  |
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 |  |
POST-WORKOUT recovery foodsKnowing the right recovery foods is essential for a good recovery. |
3 min. |
| 10 |  |
Bases of the MEDITERRANEAN DIETThe 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 |  |
Benefits of FATS in sportFats have multiple benefits at the sports level. Its antioxidant properties will delay oxidation in the molecules and prevent possible tissue injuries. |
3 min. |
Sports Recipes - Practical Questions and Answers
| 1 |  |
1. SPORTS RECIPE – Rice puddingComplete recipe and elaboration of rice pudding. |
1 min. |
| 2 |  |
2. SPORTS RECIPE – Sandwich with peanut butterComplete recipe and preparation of a sandwich with peanut butter. |
1 min. |
| 3 |  |
3. SPORTS RECIPE – Fruit smoothieComplete recipe and preparation of a fruit smoothie. |
1 min. |
| 4 |  |
4. SPORTS RECIPE – Energy barsComplete recipe and preparation of energy bars. |
1 min. |
| 5 |  |
5. SPORTS RECIPE – Rice with tomato sauce and textured soyComplete recipe and elaboration of rice with tomato sauce and textured soy. |
1 min. |
| 6 |  |
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 |  |
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 |  |
Natural foods or bars? – Nutrition during the raceCorrectly combine natural foods and bars during the race according to your body’s tolerance. |
2 min. |
| 9 |  |
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 |  |
Gofio, potato and avocado during the race?Gofio, potato and avocado are very nutritious foods to eat during the race. |
2 min. |
| 11 |  |
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 |  |
NUTRITION during the RACEEating during the race is very important. Do not experiment with any food without trying it first. |
3 min. |
| 13 |  |
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 |  |
Natural muscle recoverer – TOFUWithout a doubt, one of the best natural muscle recoverers is Tofu. Its high protein content accelerates muscle regeneration. |
2 min. |
| 15 |  |
OATS – Before or after training?Oats are a pseudocereal very rich in fiber. Taking it before training can cause stomach pain. |
2 min. |
| 16 |  |
Muscle recovery – Foods that help to recover musclesFor a good muscle recovery it is necessary to correctly balance the amount of carbohydrates and protein. |
2 min. |
| 17 |  |
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 |  |
Parameters of an analysis – Vegetarians and VegansThe parameters that are asked of a vegetarian or vegan in an analysis do not vary except for one. Homocysteine. |
1 min. |
| 19 |  |
Discover HOW MANY grams of PROTEIN you needThe amount of protein needed by the body will depend on 3 key factors. |
3 min. |
| 20 |  |
Vegetarian nutrition and FAST FOODIn the vegetarian diet there is also fast food. Fast food is not healthy. |
3 min. |
| 21 | |
TEST, validates everything learnedEvaluate for yourself if you have correctly understood all the theory |
10 min. |
Find the motivation to train more constantly
| 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 |
Training principles
| 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. |
Physiological milestones and intensity distribution
| 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 |
Strength training for endurance sports
| 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. |
Altitude training
| 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. |
How to create your training plan
| 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 | |
TEST, validates everything learnedEvaluate for yourself if you have correctly understood all the theory |
10 min. |
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.
Indoor Climbing Initiation course
