Mua Hills: Kilimanjaro Marathon full simulation (Four weeks to Race day) скачать в хорошем качестве

Mua Hills: Kilimanjaro Marathon full simulation (Four weeks to Race day)

Why a Full Kilimanjaro Marathon Simulation 4 Weeks Prior Matters 1. Course-Specific Conditioning (Elevation Adaptation) The simulation included: 600m elevation gain (higher than Kilimanjaro’s ~550m) 600m descent Altitude range: 1600–2100m This is important because the Mount Kilimanjaro marathon course constantly stresses: Climbing strength Downhill eccentric muscle control Aerobic efficiency on rolling terrain Training on greater elevation than race day creates a performance buffer, making the actual race feel more manageable. 2. Altitude Advantage (Train High, Race Lower) Simulation altitude: 1600–2100m Race altitude: 800–1500m Training at higher altitude improves: Oxygen utilization efficiency Aerobic endurance Fatigue resistance On race day, the slightly lower altitude allows faster pace execution. 3. Pace Benchmarking Against Race Standards Simulation time: 2:30 Average winning time: ~2:20 Being only ~10 minutes off winning pace under tougher conditions (higher altitude + more elevation gain) indicates strong race readiness. This helps: Confirm pacing strategy Identify final speed adjustments Build confidence 4. Downhill Conditioning (Injury Prevention) The equal descent (600m) prepares: Quadriceps strength Knee stability Muscle resilience against late-race fatigue Downhill fatigue is one of the biggest performance limiters in hilly marathons. 5. Perfect Timing – The 4-Week Window Four weeks out is ideal because: Fitness peaks are already built There is enough time to recover The athlete transitions into taper phase with real race data This simulation becomes the reference session for race execution.