Tips

Instructions for beginners

Training (vezi pagina cu trasee nomad and the training)

Necessary equipment recommended:

- Bicycle in good condition, oiled and competitor set size (EX: the saddle adjusted accordingly without being left too low “cool style de oraș” high or too high); You have to sit on his right foot when the heel on the pedal or stick with the tip slightly bent when the pedal.
- It is preferred that the cycle to be support after, si mai bine, mai multe suporturi pentru bidoanele cu apă. It is more convenient;

Sfaturi pentru biciclistii care participa la concursuri de MTB Prima Evadare

Bidonul or water cans are a sports cap for quick and easy hydration;
Daca ai 2 cans one you can have with water and the other with multimineral / vitamin.
Tools: imbusuri, leviere, petition, room, can pump and exchanger ear;

Number to (provided to raise enrollment package);
Shell this mandatory, it must be adjusted and tested before, so that you feel comfortable. It is better to be specific to this type of competition vents, but are supported and other models;
Shirt I recommend cycling type back pockets to quickly and easily access bars, Tools, packaging, phone…
Pants preferred type back protector cycling bazon;
Glasses Dust, insects and branches;
Ciclocomputerul sau gps-ul helps you know how many miles you have to finish (there are signs along the way) and if a problem you can be located easily.
Pressure in the routine of recomandam 1,8 bar for someone 80kg
Optional, cine vrea, sunt mult mai conode roțile făcute fără camere și cu lichid autoreparant (roti tubeless). Au avantajul ca se repara singure prin sigilarea cu lichidul băgat in cauciuc, sunt mai usoare, cauciucul este mai maleabil peste denivelari, permite presiuni mai mici si mai confortabile, pata de contact este mai mare. E recomandat să nu fie facute inainte de cursă ci cu cateva zile cel putin ca sa se asigure o sigilare completă.

Being at home:

First 700 will sit in numerical order received. They were allocated according to the time out last year and recent results. First 25 are in the elite category. After the 500 next are asked to arrange according to their value.
At home it's good to evaluate yourself and your platoon positioned as close to your level. If you get put to the back too will overcome and can be both physically and mentally disturbed :)
Manifests prudență în primele minute ale cursei. Este timp și loc suficient pentru stabilirea pozitiei corespunzătoare fiecăruia. Evitați frânarile bruște. Aglomeratia de la start dă și un sentiment plăcut.
Before depășire Make your presence felt shouting “LOC!” mai degraba decat “Wine prin stanga”, that right”. ”Loc” e mai simplu si clar în condițiile de efort si lasa posibilitatea celui din fata sa aleaga el unde poate sa faca loc. Dacă zici și ”mulțumesc” poate rămâneți prieteni :).

Orientation during the race:

This type of long-distance competition has an important element orientation. You must be careful labeling. Escape At first we standardized a dual marking: cu banda, arrows and x's. Band “CST” about trees confirm route, is made less where you do not have other options and immediately after the false branch. Săgețile indică schimbarea de direcție, and X-the forbidden road. Punctele roz confirmă traseul și că ești pe directia bună. If you turn to the last marking error. Sometimes certain markings may be stolen. Folosește logica :) or read tracks. The most common cause of error is tracing the before and no markings. So there may be a mistake in the chain. So head up, eyes after marking, if you lose you go back to last bookmark. If you really do not know what to do, You can call the phone number on the back of competition for any advice. Before Telephone identify landmarks that can provide (un reper major din apropiere, last CP or the power by which you came, number of km posters ciclocomputer or marking, if you're on asphalt, trail, langa lac, drum pietruit, etc.)
If you are disqualified shortened route. Pe traseu sunt paturi de citire si puncte de verificare (CP), where it is noted, photographing and filming competitors passing.

Supply points:

The trail has some supply areas, where to find water, glucose, lemons, banana, Wafer. Feeds get enough, but leave some for others. Do not let your bike the way that some competitors will continue without stopping and accidents can happen.
Here you can leave any waste. Aruncarea deseurilor pe traseu duce la sanctionare chiar descalificare.

Mud:

Editions 2010 one 2011 First of escape were spectacular muddy. (A sort of mini Paris-Rubaix in good times bad weather.) This can hinder the race but in the end photos are more interesting and greater satisfaction for those who finish. We help as we can and we expect everyone to final, as the heroes of that day.
Although lately November paved much of paths, in wet years, you will still not reach the final clean :). That's what the First Escape, about leaving the comfort zone, about self-improvement, and when necessary to overcome obstacles, symbolic, appeared on this route. The important thing is to get to the finish and enjoy the experience. Have extra memory, unforgettable.

Abandonment:

If you fix a broken bike and continue. If you're exhausted rest, eat, Hydrate yourself and continue. Daca ai zone cu noroi evită-le sau cară bicicleta – It is part of the sport. If you have muscle cramps, have mineral *, bea, eat, aveanseaza într-un ritm mai confortabil. If you drink a Red Bull wings.
If you can not continue the race, declared abandoned and reason through a dedicated SMS number on the back of the number of contest.
Some CPs have established time limit communicated before or during the race depending on the dynamics of competition, state route, weather conditions and the state of competition. Leave Commissioner race timing chip at the finish and let.

Hidratearea:

Drink water from time to time, even if your thirsty (most important minerals are: magnesium, calcium, potasiu if sodiu).

Breathe, vorbeşte, smiles, Take a picture, help! Wear sunscreen!

“The race is long and, in the end, it’s only with yourself!”