Power Walking

For newcomers, these sessions have no set time limits. As a start, the objective is to get in shape both physically and technically for walking, which explains why there is no time goal, and there are only three proposed speeds.

You should concentrate first of all on gesture and the physical aspect of walking.

A little advice to get off to a good start:

It should always be possible to continue a conversation throughout the session. If you are out of breath, slow down.

Bring along something for your hydration. A bottle, such as those used by cyclists or a water pocket in a type of “camel back”.
Give a preference to water since it is the best choice.
Don’t forget to carry along a snack as well as - something sweet to use in case of a hypoglycaemia..
Take along your blood sugar meter. This is required equipment.
Also, we suggest an ointment to avoid rubbing

With the cold or heat underarm burn or burns between thighs are frequent, especially if you are a beginner.

During your first long sessions, you may experience swelling in your fingers (just as they’ll do the day of the competition), don’t hesitate to wiggle them in such a way as to help the reintegration of blood.

Do the same with your toes.
And during your long sessions proceed with circular movements of your head, shoulders and wrists.
Exercising in this way from right to left and then left to right, 3 or 4 times in each direction will help avoid stiffness.

As for your clothing for this hike, check out page 4 useful suggestions for hiking

At the end of each outing it is important to do some stretching exercises. For this, check out the chapter stretching.

Below is a suggested program set up this year with our hiking group.
(our goal: complete the 54 k for Paris-Mantes in 8 hours)

Three tempo choices

Active = intense and regular (approximately 6 to 7 km/h)
Rapid tempo = hiking at sportive level (approximately 8 to 9 km/h)
Paris Mantes tempo =resistance (approximately 5 to 6 km/h

Week 1

1. 1 h resistance hiking at an active and regular pace

2. 20 min hiking warm-up = Paris-Mantes pace + 3 x ( 6 x 200 m very rapid pace) recuperation 50m between each 200 + 2mn between each group + stretching + 15 min gentle pace.

3. 2 hour nature walk at the Paris-Mantes temps with 5 hills or 5 stairways + stretching ..

Week 2

1. 1 h active & regular endurance.

2. 20 min warm-up walk= tempo Paris-Mantes + 3 x ( 4 x 400 m rapid walk) recuperation 100m between each 400 + 1mn30s between each group + stretching + 15 min gentle pace.
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3. Road training 2h20 / Paris-Mantes pace + stretching

Week 3

1. 1 h walking at the active and consistent pace or 1h20 of biking

2. 20 min warm-up = speed Paris-Mantes + 3 x ( 3 x 500 m at rapid speed) recuperation 100m between each 500 + 1mn15s between each group + stretching + 15 min of relaxed walking..

3. 3 hour nature walk with 10 hills or 8 stairways + stretching.

Week 4

1. 1 h active and regular endurance walk or 1h20 biking.

2. 30 min warm-up at Paris-Mantes pace with 10 long hills or the equivalent of three floors of stairs/recuperation descent + 30 s + stretching +15 min relaxed walking.

3. road walk 3h20 / paris mantes pace + stretching

Week 5

1. 1 h active and consistent endurance walk or 45 minute swim

2. 30 min warm up = Paris-Mantes pace 10 long hills or the equivalent of 10 stairs (3 floors) /recuperation descent +30s +stretching +15 min relaxed walk

3. 3h30 nature walk + stretching .

Week 6

1. 45min active and consistent walk or 1 hour biking or 40 min swim.

2. 30 mn warm up = Paris-Mantes pace 10 long hills or 10 straiways equivalent to three floors. Recuperation descent + 30 s + stretching +15 min relaxed walk

3. 2 hour outing

Week 7

1. 35 min active and consistent endurance walk or 30 min swim

2. optional session : 15 min warm up = Paris-Mantes pace 5 x 100m very rapid walk +stretching +15 min relaxed walk

3. Paris -Mantes goal : FINISH....