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Marnathon in Cadaqués

Every year the date of the Marnathon in Cadaqués is marked thick in the calendar. Since a few weeks you can register again for this year’s swimming challenge on September 14th 2019. There are 4 different categories so that both, experienced professionals and beginners can take part it this competition. There’ll even be a swim route for kids. One of our agents already enrolled and will started training in august. He recommends: It is not necessary to swim the full distance while you are training just because you will take part in a 6km swim challenge. Much more important is to train constantly with a good plan. We think that sounds like an exciting challenge. We want you to be perfectly prepared for your Marnathon so we have compiled the 6 most important steps for you to reach your personal Marnathon goal this year.
Register yourself for the competition here.


1.    The Volume
The preparation is half the work, in this case it is perhaps even 99% of the work. You should start training at least 3 months before the Marnathon, this also depends on your physical fitness. At the beginning you train with a lower weekly volume, which means you swim 2 or 4 kilometers a week, or even a bit more if you want to. In the second month, the weekly volume will be stabilized and multiplied by 1,25. This means that if you want to do a 6km challenge you will be training 7,5 kilometers of swimming per week, divided in 2-3 sessions, to get your body used to the strain. In the last month before the big day you train descending so that you can rest in the last week before the big competition.


2.    The intensity
The intensity of a training session should vary and it will inevitably vary due to the changing conditions of the sea. An intensive training session in which you swim faster and do 2km requires more recovery time than a more relaxed training of 4km. This preparation becomes important on the day of the competition in order to be able to stay at course until the end even in case of strong waves.

3.    The technique
Try not to swim for the sake of swimming. Having a technical goal every time swimming will help to improve the swimming style. Having the ability to breath from both sides and control the front view will be a key for you to enjoy your swim in open water, thus expanding the own field of visibility.

4.    Understand the sea and yourself
The more experience we get, the more we enjoy it. Currents, waves or simply swimming with more people can make a big difference with swimming in the pool. So, we should be able to adapt to the environment, depending on these factors. Training one hour at sea could be equivalent to doing 90 minutes in a swimming pool. Therefore, we must be careful with the time and intensity, they should be balanced parameters in the planning. It would be good if about a quarter of the total weekly volume of training will take place in the sea.

5.    Physical workout
You should dedicate one or two days a week to strengthen the general musculature, to gain strength and prevent injuries. You should also do a specific core workout and reinforce your external and internal rotators of the shoulders.

6.    Recovery & Nutrition
Your recovery time will be equally important as the training session you did. You need to give your body the right food, the best fuel you can find to improve your recovery and gain energy fort the next session. These doesn’t have to be couch potatoes days, but should be a day of active recovery, maybe with yoga or nice walks with the dog.

We hope to see you at this year’s Marnathon, even if you are not going for a swim, enjoy the unique spectacle.

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Engel & Völkers Cadaqués
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