trifonction officielle du Triathlon de l'Alpe d'Huez 2022

Official Alpe d'Huez Triathlon Trisuit 2022


Presentation Alpe d'Huez official trisuit 2022

The end of the year celebrations are already here and the launch of the new Alpe d'Huez Triathlon Trisuit 2022 comes at the right time. After the success of the first limited edition (of which only a few units are still available for sale), here is the second interpretation of this exclusive product. New model, new colors and the same quality (thanks to our partner INVERSE): this tri-function could well be the best gift idea for all triathlon enthusiasts.

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Discover the new Trisuit 2022 with a 3D simulation

The evolution of the concept

INVERSE, partner of the Alpe d'Huez Triathlon for the last 4 years, has developed a tri-function model mainly aimed at Long Distance, focusing on the lightness and breathability of the piece. This model was an obvious choice for the creation of the 2022 limited edition. From a graphic point of view, if the main pattern has slightly evolved to adapt to the new one, the colors are quite different, in a voluntary rupture with the brand's standards.


Front Alpe d'Huez Triathlon Trisuit


Back Alpe d'Huez Triathlon Trisuit


Technical differences

Lighter, therefore, but also simpler in its design, the official Alpe d'Huez Triathlon Trisuit 2022 combines Lycra and Think (microfibres) fabrics to obtain maximum elasticity. The new zip on the front is also elastic. Not surprisingly, the silicon strips are discreetly integrated at the end of the sleeves for a precise fit on the arms. On the other hand, the collar has been reworked with an extra fine overlay, to limit friction in the neck as much as possible.


Buy the Official Alpe d'Huez Triathlon Trisuit (limited edition)


Summary: Why to buy the Official Alpe d'Huez Triathlon 2022 Trisuit?

  • INVERSE quality and technology, with priority given to comfort and breathability
  • Unprecedented lightness and elasticity
  • A unique design (sublimation), in the spirit of the Alpe d'Huez Triathlon


Inverse est partenaire du Triathlon de l'Alpe d'Huez


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Clubs du Triathlon de l'Alpe d'Huez

5 reasons to participate for the Triathlon teams


ATCC alpe d'Huez triathlon 2021

Who will be the 5th team to add its name to the list of winners of the INVERSE Teams Contest? Who will succeed the Belgians from the Athletic Triathlon Club of Charleroi? Our favourite competition is back in 2022. But to come and challenge the Alpe d'Huez legend as a team, you have to decide now. To convince you to try this collective adventure, here are 5 reasons to experience the Alpe d'Huez Triathlon with your friends.

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Le Concours Clubs INVERSE : la plus belle victoire !

The textile partner INVERSE, specialised in the customisation of high quality sportswear, rewards each year the team with the most registrations (all events included). To be won: a giant cycling jersey in the team' s colours hung in one of the 21 bends, and a customised sweatshirt offered to each registered member. Record to beat: 76 participants (Saint Grégoire Triathlon in 2017).
https://youtu.be/tTbjbaslD4g

Races for all profiles

Taking place from Sunday to Friday, the Alpe d'Huez Triathlon offers 4 race formats to suit everyone's tastes and affinities. Above all, the programme allows team members to take each other' s support in turn! Duathlon, Triathlon Kids, Triathlon L and Triathlon M... Each participant will have his or her moment of glory, with the support of the whole team behind!

Alpe d'Huez, a family and touristic destination

The atmosphere of the Alpe d'Huez Triathlon is also based on its "village" touch. At an altitude of 1800 meters, the Alpe d'Huez Triathlon community animates the resort for a week, taking advantage of a rich and varied tourist and hotel offer. Many teams from all over the world are present, creating a unique atmosphere around the same passion.

A preferential rate for teams and clubs

As every year, the organisation is seeking to encourage the participation of clubs. It is a responsibility as much as a duty to support the structures on which the development of the discipline relies. From 1000€ of bib numbers, the teams can benefit from a discount. Each request is reviewed on a case-by-case basis by the team in charge of registration. To get this offer, you just have to send an email to [email protected] (before registering!).


Triathlon Team? Send us an mail and we help you with your registration

The Alpe d'Huez climb as a source of motivation

What could be better than the legend of the 21 bends of the Alpe d'Huez to foment the solidarity of a team around the same objective? Whatever the level of each of the team' s triathletes, here is a common source of motivation to animate the group during these long months of preparation!




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ravitaillement Triathlon de l'Alpe d'Huez Teaser 2022

Teaser 2022 and new features of the fall season


Triathlon de l'Alpe d'Huez 2022 bike

In Alpe d'Huez, September is synonymous with the registrations opening for the Triathlon! On Wednesday 15th September at 08.22pm, the 16th edition will officially start, on alpetriathlon.com. Be punctual! But before that, here are some news and information that might interest you (and especially motivate you)!

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2022 Alpe d'Huez Triathlon Teaser

It's a tradition at Alpe d'Huez: no launch of a new edition without a dedicated teaser. This year, it's all about Vivaldi, great landscapes, 21 bends... and diversity. More than ever, the event is aimed at all types of athletes. Put on your headphones. Turn up the volume. Isolate yourself and enjoy these two minutes of escape.
https://youtu.be/BejYv1QNkF4

New page dedicated to the rules and regulations

As we know, the vast majority of triathletes never read the rules, that long document that we try to complete each year in a precise and detailed way. Here is a new space where you can access the most important information if you are thinking of registering, without replacing the classic rules document! In case of a restrictive health situation in 2022, this page will also serve as a support for all updates of the organisation.


The main aspects of the 2022 rules

GUTAÏ Training 2022 offer

Our coaching partner GUTAï offers you two privileged options when you register. On your online form, you will have the possibility to opt for two training and coaching solutions that you will be able to activate whenever you want. It's time to discover the Gutaï Training application, the most powerful on the market.


Alpe d'Huez Triathlon training by Gutai

Official GUTAÏ TRAINING programme

  • 4 months of specific programme to use whenever you want before the race
  • An evolving programme, adapted to your profile, your objective and your availability!
  • 59,80€ (+5€ registration platform fee) instead of 119,60€.

GUTAÏ TRAINING Smart Coaching offer

  • 6 months of daily and personalised support
  • An evolving training programme, with follow-up, analysis and advice from your GUTAÏ coach (qualified professional)
  • 180€ (+10€ registration platform fee) instead of 360€.


Official jersey 2022

How to combine the sobriety and elegance of the Alpe d'Huez with the turbulent colours of the Triathlon? This was the challenge that our graphic designer and our partner INVERSE had to answer for the design of this new official cycling jersey. Available in two colours, this jersey is identical to last year's, except for the collar which has been revised for better comfort and fluidity. Visit our e-boutique for more information.




Discover our 2022 creation!

FULL Experience: season 2!

Launched in 2021, our Full Experience triathlete care service now offers two exclusive packages including accommodation + registration. Thanks to the official hotels Le Castillan and Le Chamois d'Or, choose the option that best suits your needs. But in both cases, the idea is simple: spend time in Alpe d'Huez in the best conditions to focus on one goal, your race.




Pack Full Experience Le Chamois d'Or


Pack Full Experience Le Castillan


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log

Alpe d'Huez Triathlon 2022... save the date!


After an exceptional 15th edition for many reasons, the time has already come to look ahead to the Alpe d'Huez Triathlon 2022 , which will take place from 25 to 29 July. In the meantime, the video summary of the 2021 edition is already available! To be watched (and shared) without any moderation.

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https://youtu.be/Gc8WwauPaOY

Registrations opening on september 15th

The Alpe d'Huez Triathlon 2022 will propose more than 4,000 bibs for all its races spread over 4 days: - Alpe d'Huez Bourg d'Oisans Duathlon: Tuesday 26 July 2022- Kids Triathlon: Wednesday 27 July 2022- Alpe d'Huez L Triathlon: Thursday 28 July 2022- Alpe d'Huez M Triathlon: Friday 29 July 2022 Registration will open on Wednesday 15 September at 08.22pm on alpetriathlon.comTriathletes who have transferred their race number from 2021 to 2022 will have to re-register beforehand and free of charge (to revalidate their data). They will receive instructions by email to complete this 2022 "re-registration".

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Racebook 2021 Triathlon de l'Alpe d'Huez

Racebook 2021 available... with a little surprise as a bonus


Racebook 2021 Alpe d'Huez

Here it is! The 2021 Racebook, also called "Official Program", is available and ready to be downloaded. You will find a lot of information already published on the race website, but you will also discover some surprises, because we promised you a different edition, didn't we? Among our new features for 2021, let us explain an XL size change, which should both enhance the show and respond to the current circumstances we all know about.

 

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Racebook 2021 Alpe d'Huez Triathlon

Nouvelle ligne et nouvelle zone d’arrivée !

Suite à d’importants travaux affectant l’espace habituellement alloué à l’événement sur l’esplanade du Palais des Sports de l’Alpe d’Huez, l’organisation a dû s’adapter et trouver une nouvelle disposition pour la ligne d’arrivée et le Village Expo. En 2021, le stade de foot de l’Alpe d’Huez deviendra l’épicentre du Triathlon. Une solution racontée par Cyrille Neveu, le directeur de la course : « Lorsque la mairie nous a annoncé les travaux concernant la nouvelle salle de spectacle de l’Alpe d’Huez, nous avons longuement réfléchi ensemble à la meilleure alternative pour le Triathlon. Rapidement, l’option d’une organisation plus compacte et concentrée sur le terrain de foot s’est imposée. D’une part, cela faisait longtemps que nous avions dans l’idée de profiter d’avantage de ce superbe espace jusqu’alors exclusivement utilisé pour le parc à vélos T2. Nous avions déjà dans nos tiroirs des plans d’arrivée dans cette enceinte, permettant au public de vivre la transition, la course à pied et l’arrivée aux premières loges. D’autre part, la possibilité de contrôler l’accès et la massification du public sur la ligne d’arrivée nous donne une certaine tranquillité compte tenu du contexte. Nous pourrons aisément réguler l’affluence dans cette zone en cas de besoin. Quant au Village Expo, logiquement, nous l’avons également rapproché, pour accueillir nos exposants sur l’avenue en surplomb du « spectacle ». Si l’expérience s’avère positive, peut-être pourrons-nous entériner cette mise en place. Dans tous les cas, le défi logistique est servi, et nous avons hâte d’accueillir triathlètes et supporters dans cette nouvelle configuration.»


Finishline 2021 du Triathlon de l'Alpe d'Huez


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Renault Auto Dauphiné partenaire historique du Triathlon de l'Alpe d'Huez

Renault Auto Dauphiné welcomes you


Montée Alpe d'Huez Triathlon Renault Auto Dauphiné

Along with EDF and the Alpe d'Huez resort, Renault Auto Dauphiné is one of the historic partners of the Alpe d'Huez Triathlon. The brand has accompanied thousands of triathletes in their conquest of the 21 bends for 15 years, providing its unfailing support to the organisation. In 2021, the Renault hybrid and plug-in hybrid range will be in the spotlight, as will the Renault Twingo and the fleet of utility vehicles. We explain why.

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Renault Twingo: a finisher's chance !

The finishers of the Triathlon L will again have the opportunity to win a Renault Twingo (model LIFE SCE 65) on July 29th. The draw for the small city car has become the highpoint of the main day of the Triathlon Festival in recent years. In a festive and family atmosphere, the draw scheduled at 19.30 brings together many triathletes and supporters in the Expo Village for the last emotion of the day. In addition to the Renault Twingo offered with the complicity of Renault Auto Dauphiné, many prizes are to be drawn.


Renault Twingo finishers Triathlon L Alpe d'Huez

The Renault Auto Dauphiné team presents the E-TECH Hybrid range !

Discover the latest generation of Renault vehicles, equipped with the innovative and exclusive E-Tech Hybrid technology, at the Alpe d'Huez Triathlon Expo Village. Renault Auto Dauphiné advisors will be available (by appointment only) for a test drive of the Megane, Arkana, Clio, Captur and Megane Estate models (not forgetting the 100% electric Zoe, the Triathlon L's opening car). In addition to reducing fuel consumption and CO2 emissions, these cars will offer you an electric experience that does not in any way compromise the pleasure of driving.

https://youtu.be/Ctatx1X5p34

Renault's utility fleet at the heart of the event's logistics !

Renault Auto Dauphiné will also be present backstage, thanks to all the vehicles made available to the organisation. On the Alpe d'Huez Triathlon, the logistical effort is substantial and complex (especially for the supplies stations), and the needs increase with the growth of the event. Renault Auto-Dauphiné has always adapted its assistance accordingly and will continue to do so in 2021 with a total of 21 vehicles on loan, including 4 masters, 8 Trafic and 3 Kangoo! Enough to transport teams and equipment in the field quickly and efficiently. And believe us, this agility is fundamental to offering triathletes an unforgettable race experience.


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Le Lac du Verney, site EDF et terrain de jeu du Triathlon de l'Alpe d'Huez

The Lac du Verney beyond the Alpe d'Huez Triathlon swim


Lac du Verney Alpe d'Huez Triathlon

The Alpe d'Huez Triathlon swim is held in an exceptional setting. The Lac du Verney, at an altitude of 725 metres, is located in the heart of the Oisans valley, in an intimidating mountain enclave. This artificial water dam serves as the lower reservoir of the EDF Grand'Maison hydroelectric power station, the most powerful in France and Europe, whose production is stopped each year to allow the triathletes to swim in its crystal clear waters. But do the participants have any idea that this sports arena plays a major role in the energy transition?

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Without a doubt, being able to swim in the Lac du Verney for the past 15 years is a privilege and a sine qua non for the organisation of the Alpe d'Huez Triathlon and for its participants. It is easy to forget, but a few meters from the start and the transition park, the EDF power plant of Grand'Maison is able to deliver, without CO2 emissions, an energy equivalent to that of two nuclear reactors. Above all, this energy (1800 MW) can be deployed in three minutes to meet peak consumption and compensate for the intermittence of new renewable energies whose production is altered by variations in wind and sun.


Alpe d'Huez Triathlon Lac du verney

This last function makes all the hydroelectric infrastructures of the Grand'Maison power station (its upper reservoir 900 metres above, its turbines, the Lac du Verney) absolutely essential to the energy transition and to the balance of the French electricity network. Hydroelectricity is currently the only means of large-scale electricity storage, and the primary purpose of pumped storage stations (PSS) is to build up electricity reserves by storing large volumes of water at altitude: a real battery with a record capacity. Through the Grand'Maison power station and the Lac du Verney, EDF is accompanying the participants of the Alpe d'Huez Triathlon in their epic journey, but more importantly, in their daily lives.
https://youtu.be/uO4jGl_z6Qs

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Conseils entrainement cycliste GUTAï pour le Triathlon de l'Alpe d'Huez

Coaching Triathlon by GUTAÏ - Episode 2: cycling training


Alpe d'Huez Triathlon climb- Gutaï

GUTAÏ, official partner of the Alpe d'Huez Triathlon, gives you a good dose of advice to tackle the cycling part of your summer goal in the best conditions. Noémie Aupart, GUTAÏ coach, explains the aspects you should focus on when cycling. From some basic principles to more technical indications, this second episode on cycling training is bound to interest you!

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The challenging nature of the Alpe Triathlon bike course, due to its profile and distance, requires not only rigorous cycling training but also a race strategy based on the choice of equipment. So, choose a light bike and adapt your gear ratio.

On the D-day, it will be a question of managing your pace, being careful on the way up and cautious on the way down! Don't get too enthusiastic on the first few km of slight descents and save your energy for the first pass that awaits you: the Alpe du Grand Serre. Beware of the next one, the Col d'Ornon, which is shorter and less steep but the wind could make things worse (adapt your pace by keeping your cadence around 80rpm) And to finish, you'll have to manage the mythical ascent of the Alpe d'Huez and its 21 turns.

What kind of cycling training to prepare for it?

Long endurance rides

These sessions aim to increase your endurance capacity, without exhausting your physiological system, with low muscular and tendon stress. They also optimize recovery and the restoration of the autonomic nervous system.

If your region allows it, add some altitude differences to these sessions.

Example:

  • 2H30 of fundamental endurance
  • 80 to 100 RPM
  • Heart rate HR < 75% HRmax

High intensity sessions

On short hill rides, with a cadence of around 40 RPM to work on strength, in a seated position on the climbs.

For athletes limited by the altitude variation in their region, you can opt for strength work on a home trainer or variable intensity work (an initial phase at the lactic threshold allowing the body to create a physiological drift and then a phase at higher intensity to increase VO2max and help to improve mechanical performance thanks to the accumulation of fatigue generated by the first phase).

Example of strength session:

  • 10’ warm up
  • 8* [30’’ in supramax / 4’30’’ rest]
  • 5’ rest

 

Example of intensity session:

  • 10’ warm up
  • 2* [8’ at the limit + 2*5’ VO2max]
  • 5’ rest

"The athletes limited by the altitude variation in their region can opt for strength work on a home trainer or variable intensity work."


Alpe d'Huez Triathlon Cycling

“Tempo" or race pace sessions

To get your body used to the effort you'll produce during the event. This type of cycling training also allows you to test your resistance to fatigue and your racing strategies (nutrition, hydration, equipment).

For athletes with a power meter, this pace is defined during training by specific tests, differentiating between uphill and downhill.

For athletes training with cardio, keep your target heart rate around 80% of your maximum heart rate.

If you can, ride a series of hills on this type of session.

Exemple de séance :

  • 20’ warm up
  • 2* [20’ Tempo / 5’ rest]                                                                           

Transitions (bike-run)

These are essential to the preparation in order to create an adaptation of the body to this type of effort and to work on running in a pre-fatigue situation. This type of session aims to improve cardiac and pulmonary function during exercise, increase the resistance of muscle and tendon fibres and reduce the extra energy cost due to fatigue.

Here are some brief tips to help you prepare successfully and have a smooth race:

  1. Train regularly and rigorously by planning your training sessions
  2. Focus on interval training (alternating high and low intensity phases) to promote metabolic adaptation
  3. Optimize your pacing strategy by working at tempo pace to improve mechanical efficiency
  4. Include sessions that push you to exhaustion to strengthen your physiological system
  5. Finish your preparation with a 10 to 15 day sharpening phase: reduce the volume of training but keep qualitative loads
  6. Do not neglect the interest of marginal gains (nutritional strategy, recovery, training at altitude, in the heat)
  7. Learn to listen to your body: find the load that is sufficient and necessary to progress and perform, without exceeding the body's adaptive capacities. This listening will also be essential throughout the event.

En résumé, mes conseils :

  1. Reprendre progressivement sur 2 semaines en augmentant les distances à chaque séance de 10% maximum
  2. Inclure 2 séances techniques de moins d’une heure afin d’améliorer vos sensations
  3. Nager en endurance sur des séries supérieures à 800m afin d’augmenter rapidement votre force musculaire.
  4. Si vous le pouvez, nager en eau libre afin de vous rapprocher le plus possible des conditions de l’épreuve.

Noemie aupart Gutai

Noémie Aupart is a Gutaï coach, a sports physiotherapist and a specialist in energetic treatments.

"Thanks to a complete sport health and well-being follow-up, I accompany athletes in the achievement of their goals, through an individual and tailor-made care."

Training plans GUTAÏ

Take advantage of the most popular triathlon training method right now to tackle the Alpe d’Huez 21 bends.


TRIATHLON L
PLAN GUTAÏ


TRIATHLON M
PLAN GUTAÏ


DUATHLON
PLAN GUTAÏ


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Start triathlon alpe d'Huez

Alpe d'Huez Triathlon start : What is new in 2021


Start Triathlon Alpe d'Huez

The challenge is on. With a record participation, and in a context of restrictions due to the COVID-19 still unclear, the organisation of the 15th edition requires a number of adaptations and improvements. The protocol as well as the management of the triathletes and the public at the start located at the Lac du Verney, will therefore evolve, without affecting the spirit and the atmosphere of this unique and privileged experience. The flexibility and commitment of our partner EDF (owner of the site) is at the heart of these changes detailed in this new post.

.

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1) Triathlon L: bike check-in possible from Wednesday

The participants of the Triathlon L will be able to leave their bikes on Wednesday afternoon at the T1 transition area located on the edge of the Lac du Verney. EDF will thus allow triathletes to get settled comfortably the day before the race, a premiere! A security service will ensure the surveillance of the park at all times. The Alpe d'Huez Triathlon team of Watchers (referees) will of course be present to check the equipment (full details in the racebook sent to triathletes by email in July). Check-in will still be possible on race day, as usual.

 

Important: triathletes opting for the free shuttle service on Thursday morning must check-in at T1 on Wednesday (no bikes can be loaded on the buses).

 

Check-in times T1 park / Wednesday 28 July / Lac du Verney : from 15.00 to 18.00

 


transition lac du verney triathlon alpe d'huez

2) Preventive measures against COVID-19

In order to facilitate access to the T1 park for participants and to avoid long waits, an additional entrance will be set up for the two triathlons, L and M. In the transition park, the wearing of masks will be compulsory (unless there is a change in the official standard in the coming weeks). Participants will have to keep their mask until the last moment: large bins will be installed so that everyone can throw away their mask a few seconds before entering the water. Any triathlete caught by the Watchers throwing away their mask elsewhere than in the bins provided will simply be disqualified. The organisation also reserves the right to limit the access of the public to the water exit area, if necessary.
https://youtu.be/M4yFCzTeg7A

Swimming in the Lac du Verney is strictly forbidden, except during the Alpe d'Huez Triathlon competitions in areas indicated by the organisation and EDF.


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Coaching swim Alpe d'Huez Triathlon

Triathlon Coaching by GUTAÏ - Episode 1: the swim


Départ natation Triathlon Alpe d'Huez

It's a clear: the 15th edition of the Alpe d'Huez Triathlon 2021 is bound to be different, for the organisation team as well as for the participants who have faced all the difficulties to prepare themselves for such a challenge. The swimming, while the pools have just reopened their doors in France, brings out the fears of many triathletes. It is therefore the perfect opportunity to ask our partner GUTAÏ for an essential triathlon coaching session. Noémie Aupart, GUTAÏ coach, talks about the sudden resumption of training as well as the psychological management of the Alpe d'Huez Triathlon swimming.

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How to approach swimming after 1 and a half years of pool closures?

"2020 and 2021 will have been complicated years to progress in the water or even to maintain your level. I imagine that for some people there is a strong apprehension because of the fact of imagining to swim almost 3/4 of an hour without feeling ready.

The good news is that the pools reopened for the public. Moreover, the good weather is here and the open water spots become accessible.

 

What you should do for the next 6 weeks :

  • resume progressively while avoiding injuries. Indeed, after so much time without swimming your body will need to adapt to this effort. Start with sessions of 1200-1500m at the beginning then increase from 200m to 300m per session.
  • Give preference to 2 technical sessions per week. The loss of aquatic sensations is the first cause of a strong regression in the water. Do not try to swim fast, learn to swim slowly with good support, buoyancy and coordination. Start with support and buoyancy training. You will see that very quickly the sensations will come back.
  • Add 1 to 2 endurance sessions. Considering the distance and the format, doing high intensity sets will not bring anything in the short term. After a long break, the muscle strength disappears at 10% after 3 weeks and 30% after 6 weeks. This muscular strength is essential to progress in open water. I therefore advise you, after a gradual recovery, to swim in the pool for long series of 800 to 1000m continuously with Pullboy, concentrating on the tempo (cadence and rhythm of the arm/leg movement) so that it is as regular as possible. If you can, add an open water session in the form of fartlek.

 

Open water fartlek session example :

Duration = 1h

Warm up = 12min

 

Part 1 x 8

  • INTENSITY 2 = 3min

just above the aerobic threshold, critical intensity

  • INTENSITY 1 = 2min

fundamental endurance zone, below the aerobic threshold

  • INTENSITY 3 = 1min

aerobic zone, above the aerobic threshold

In conclusion, my advice is :

  1. Start again progressively over 2 weeks by increasing the distances at each session by 10% maximum
  2. Include 2 technical sessions of less than an hour to improve your sensations
  3. Swim long sets of more than 800m to quickly increase your muscle strength.
  4. If you can, swim in open water to get as close as possible to the conditions of the event.

"Don't try to swim fast, instead learn to swim slowly with good stroke, flotation and coordination."


Swim alpe d'huez triathlon coaching triathlon Gutaï

How to prepare physically and mentally to face the Alpe d'Huez Triathlon swim?

Certain techniques allow us to face the external aggressions that upset our body, such as the cold. For example, conscious breathing, repeated exposure to the cold or mental concentration.In this respect, the Wim Hof method (named after its inventor) is interesting. It combines traditional breathing techniques with gentle movements and cold exposure training, the objective being to feel healthier and perform better. This breathing method is inspired by the meditation practice of Tibetan monks, aiming to raise the internal temperature of the body and control stress. It causes an excessive stimulation of the sympathetic nervous system, which is responsible for the increase of the heart rate, the increase of the blood pressure, the body temperature and the basal metabolism as well as the increase of the respiratory capacity. This method has been studied scientifically for a long time through the crazy records achieved by its author: running the marathon under -20°C or on the other hand achieving 50km of running in the desert without drinking... I invite you to consult the wim hof channel where you will find examples of breathing exercises.  YOUTUBE WIM HOF

After mastering the breathing exercises, you can start exposing yourself to the cold gradually until you increase the duration or intensity of the cold. Start with a cold shower of 1min or 30s and then gradually increase to 5min. As soon as this step is mastered, you can move on to the cold bath. The number one rule is to listen to your body's signals. Do not try to exceed your limits as a beginner. As soon as the sensations become unpleasant, stop the exposure.The main benefit is the increase in fat burning, especially white fat and the increase in basal metabolic rate through the accumulation of brown adipose tissue, responsible for thermogenesis (heat production by the body).

This experience allows a better management of stress and can also help you also help you to apprehend the start of a mass start or even to overcome your phobia of water phobia. To discover and test the method in "I'm a beginner" mode, here is a first guide: WIM HOF for beginners

Have a nice experience!"

In summary, the main benefits of the Wim Hof breathing method are as follows:

  1. Stimulation of the sympathetic nervous system
  2. Reduction of oxidative stress
  3. Improvement of sleep
  4. Strengthening of the immune system through the release of anti-inflammatory adrenaline and an increase in leukocytes
  5. Improved recovery through better blood circulation
  6. Better management of the race by reducing stress and increasing concentration

Noemie aupart Gutai

Noémie Aupart is a Gutaï coach, a sports physiotherapist and a specialist in energetic treatments.

"Thanks to a complete sport health and well-being follow-up, I accompany athletes in the achievement of their goals, through an individual and tailor-made care. "

Training plans GUTAÏ

Take advantage of the most popular triathlon training method right now to tackle the Alpe d'Huez 21 bends.


TRIATHLON L
PLAN GUTAÏ


TRIATHLON M
PLAN GUTAÏ


DUATHLON
PLAN GUTAÏ


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