Dawa Sherpa Races
The 3 Valleys Trail…
Three valleys: Langtang, Ganesh-Himal and Manaslu
Recreational Trails Program
The winner will be invited
The Recreational Trails program invites the winners of long distance running from all over the country to participate in the program.
CONDITION OF ADMISSION
To be admitted you will need to present a medical certificate attesting that you do not present any contraindication to the practice of running.
Reviews
The Dawa Sherpa Races provides you everything that you need for a long distance running. They have everything sorted out before the race. The route maps, medical equipment and first aid care in case of emergency and every other detail.
Adventure Trail
The List Of Equipment
• Backpack 30 liters (taken in the cabin)
• Headlamp + spare batteries
• Blanket
• Whistle
• Water bag and / or can (at least 2 liters)
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Latest Updates
You no longer have one thing in mind … back! This route takes you to the native land of Dawa. He borrows the historic route from the base camp of Everest course with some unforgettable variants. Starting from Jiri to join Phading before entering the Sagarmatha National Park, the event follows a path that is much less used since the creation of the Lukla airfield. Expect to see a more authentic Nepal and happy people to review the travelers on this route. The second part of the course will get you into the world of high altitude. You will discover another dimension of the race, most often inside. Make no mistake you will be one thing in mind … Back! Humane This race is above all human, towards the discovery and encounters. No bag autonomy to carry, just travel bag which is often as light trails provide many supplies homestay. Each runner or walker says these cases the holder whose load is limited to 15 kg. Attention friends runners even the best weighted holders come with the latest and stay to sing with slower … A route suitable for walkers And why not allow spouses, friends … share the adventure? Dawa implements a parallel route certainly athletic, who can accompany riders during the race. Yet another way to enjoy the spirit of this holiday. Three valleys: Langtang, Ganesh-Himal and Manaslu. 353 km – Ascent 18 780 m – Ascent 18 715 m Passage of 3 valleys: Langtang, Ganesh-Himal and Manaslu in 13 stages and 1 day of rest. An average of 29 km per day with 1445 m positive and 1440 m negative. The departure is from the famous Bouddhnath stupa, there are three passes of more than 3,500 m, one of 4,600 m the Laurebina pass to Langtang and the Larkya pass to 5,100 m. THE TRAIL PROGRAM Langtang, Ganesh-Himal and Manaslu | From April 18 to May 7, 2014 DAY 1 Departure from your country DAY 2 Arrival in Kathmandu DAY 3 Free day DAY 4 Bouddhanath 1400m / Chipling 2166m | 27km, + 1505m, -780m | DAY 5 Chipling 2166m / Tharepati 3600m | 24km, + 2059m, -652m | DAY 6 Tharepati 3600m / Phedi 3700m | 10km, + 800m, -730m | . Link walk. DAY 7 Phedi 3700m / Laurebina pass 4610m / Sybrubesi 1510m | 25km, + 947m, -3082m | DAY 8 Sybrubesi 1510m / So mdang 3258 m, entrance to the Ganesh region | 25km, + 2268m, -536m | DAY 9 Somdang 3258m / Pasang pass 3830m / Lapagaon 2020m | 34km, + 1433m, -2977m | DAY 10 Rest day in Lapagaon 2020m April 8 Lapagaon 2020m / Rumchet 2000m, entry into the Manaslu region | 37km, + 2305m, -2203m | DAY 11 Rumchet 2000m / Philim 1698m | 25km, + 1400m, -1000m | DAY 12 Philim 1698m / Namrung 2610m | 33km, + 1860m, -825m | DAY 13 Namrung 2610m / Samdo 3690m | 27km, + 1600m, 380m | . Samdo is a Tibetan village in the valley and we find the walkers. DAY 14 Samdo 3690m / Larkya pass 5100m / Bhimtang 3720m | 15km uphill and 8km downhill binding | . The Larkya pass is the highest point of the race. DAY 15 Bhimtang 3720m / Tal 1700m, entrance to the Annapurnas region | 32km, + 480m, -2450m | DAY 16 Tal 1700m / Khudi 760m | 30km, + 725m, -1550m | Once everyone has arrived we eat and take the bus to Kathmandu. DAY 17 Award ceremony at the end of the afternoon DAY 18 Departure to your country DAY 19 Arrival in your country THE PROGRAM FOR WALKERS Langtang, Ganesh-Himal and Manaslu | From April 18 to May 7, 2014 DAY 1 Departure from your country DAY 2 Arrival in Kathmandu DAY 3 Watch the start of the riders then go see them in Sundarijel and get ready for the start DAY 4 Departure from Kathmandu to Gorkha by bus (6h), if we have time we will visit the Gorkha Kingdom DAY 5 Gorkha / Khanchouk (15km) without much difficulty, we will cross villages. DAY 6 Khanchouck / Arugat Bazar (14km, + 400m, -350m) DAY 7 Arugat Bazar / Soti-Khola (16km, + 500m, -100m) DAY 8 Soti-Khola 710m / Machhikhola 1800m ( 18km, + 1090m, -200m) DAY 9 Machhikhola 1800m / Jagat 200m (16km, + 600m, -400m) DAY 10 Jagat 200m / Deng 1950m (19km, + 700m, -750m) DAY 11 Deng 1950m / Namrung 2660m ( 16km, + 900m, -400m) DAY 12 Namrung 2660m / Samagaon 3530m (14km, + 980m, -200m) DAY 13 Samagaon 3530m / Samdo 3780m (12km, + 400m, -0m) , we find the runners DAY 14 Samdo 3780m / Bhimtang 3720m (15km climb and 8km descent, + 1400m, -1550m) , we will pass Larkya Pass 5100m with the runners, it is the highest point of the trek. DAY 15 Bhimtang 3720m / Tal 1700m (32km, + 480m, -2450m). We will see a lot of stunts. DAY 16 Tal 1700m / Khudi (30km, + 725m, -1550m) . When everyone is arriving we eat and take the bus to Kathmandu. DAY 17 Awards ceremony at the end of the afternoon DAY 18 Departure to your country DAY 19 Arrival in your countryEssential Tricks for Trail Race
Tricks of the trail
Use your arms
When running uphill, you can gain more power by vertically pumping your arms from the hips toward the shoulder. Maintain balance by keeping the elbows slightly wide and farther from the body on downhill stretches of the hill as well. Keep the torso tall while relaxing the shoulders and chest open to allow your lungs to expand to get that extra oxygen fully.
Stay focused
You can find a safe line downwards technical terrain by looking a few steps in front of your path. There can be temptations to look around you or your watch for the time but do so only when the trail or way ahead of you is flat, predictable or while on a break. If not, you could suffer a nasty fall.
Develop strength
It is important to include different exercises which help build strength, balance, and agility apart of your weekly workout routine. Building strength, agility, and balance help you tackle obstacles like tree roots, sand and uneven terrain found on the trail. Include simple yet effective exercises like single leg balance and single leg lunge. Single leg balance involves standing on one foot for about 35-45 seconds while keeping the torso tall and hips under the shoulders. Repeat this exercise four times on each leg. Single leg lunge involves keeping your feet hip-width apart while taking a step forward by the right leg while bending the front knee at 90 degrees until the thigh is parallel to the floor and holding it for five to ten seconds. Push through the heel to straighten the leg, repeat such exercise 12- 15 times in each leg.
Change Gears
Adjust your speed accordingly to the terrain while maintaining a consistent effort level when climbing uphill. Downhill technique can be practiced by lengthening your stride and keeping the weight slightly forward, and arms extended. When in doubt, walk and when thinking of taking quick steps, never land entirely on each foot. Tackling obstacles will become more comfortable when the body gets conditioned and stronger.
Dress right
Determine shoes which provide more lateral support for your ankles and feet accompanied by excellent traction on muddy and wet trails. They should have more than enough space in the toe box while fitting the heel. Wear breathable layers, sunglasses, bug spray, and a running hat. A hydration pack is recommended as it can carry a map, cell phone, and liquids. Benefits of Trail Running
Improved practical endurance
Unlike running on a flat, consistent and stable treadmill, trail running is variable. Trail running provides an excellent boost to your functional stamina and concentrates on muscle groups you didn’t even know you had.
Increase leg strength
Trail running pushes the limits of your muscles even further than it could through a variety of challenging ways. The muscles grow and adapt to running uphill and downhill and gain explosive speed and power from jumping off rocks and other natural obstacles.
Injury prevention
The soft and relatively mild impact offered in trails will significantly reduce the pounding on your knees. Trails can benefit those runners seeking softer surfaces; however, injuries need to be avoided caused by technical terrains.
Quality of air
Trail running through the mountains enables you to break free from the shackles of city pollution and breathe in good condition of air. You can feel the difference when fresh mountain air is breathed in as opposed to the constant carbon monoxide emissions from each car.
Increase speed
Consistent incline training will lead to increased development of your running muscles. You will observe you can go much faster on flatter surfaces after regular incline training. The altitude running on mountains will improve your cardiovascular capabilities enabling you to push yourself faster with minimal effort.
Burn more calories
The consistent effort from high altitude trail running can help your body burn more calories due to the level of altitude impact on the body. If you wish to lose weight rapidly, you can burn fat much faster by performing high-intensity training on mountain trails than flat surfaced ones.
Improve your balance
Learning to run on different terrains will help you navigate through rocks, fallen trees and other natural obstacles which provide you with real-world running skills.
Increased focus
Treadmill running involves running dull while zoning out of the exercise by focusing on music, talking or Netflix. Trail running, however, trains you to keep your head up, eyes straight and mind focused and active.
Break free of monotony
Treadmill running is quite dull and boring, making it hard to sustain it as a long-term workout plan. Trail running gives you the opportunity to try and attempt something new and experience the joy you receive from trail running.
Take a mental break
Trail running across mountains and different terrains have been proven to decrease the levels of anxiety, worry, and negative thoughts. Trail running enables you to establish a deep connection with nature luring you into a state of relaxation and away from the busy hectic of life.
Improve running technique
Due to the uneven terrains of the trail, you will tend to take shorter strides. Shorter strides will guide to avoid landing on your heel and eventually you will develop a faster stride rate landing on your midfoot.
Solukhumbu Trail
The 3 Valleys Trail
Article 1: ORGANIZATION
The Association “Run in Nepal” organizes from March 29 to April 17, 2013 the 2nd Trail of the 3 Valleys in Nepal, running from Kathmandu to Khudi is about 353km, elevation gain 18 780 m and elevation gain 18 715m.
Article 2: CONDITION OF ADMISSION
To be admitted you will need to present a medical certificate attesting that you do not present any contraindication to the practice of running.
Present an insurance certificate covering hospitalization costs, from Indonesia to your country with a helicopter search and rescue option abroad. A resume runner with your main performances and your experience may be required.
Article 3: REGISTRATION
Registrations should be sent to: SHERPA Dachhiri
15 Dinu-Lipatti Park, 1225 CHENE BOURG Switzerland
check worded to Run in Nepal Dachhiri SHERPA
Registration fee: € 2950 made in three installments
1100 € upon registration
1000 € before the 28th of February 2012
€ 850 before April 30, 2012
The registration fee includes: air transportation, return Paris / Paris (without cancellation insurance), all nights full board during the race. The staff (stewardship etc …) race assistance (doctor, physiotherapist,, greenhouse file), transportation and transfers, reception and award ceremony at the closing party.
The registration fee does not include: cancellation fees, insurance, visa fees, airport tax, meals out of the race, gratuities
Article 4: THE COURSE
Race composed of 10 stages linking the village of TUMPANG to KAWAIJEN. See details of the steps on the program.
Article 5: Compulsory equipment
Runners and walkers: Backpacks (20 Liters): including a water reserve of at least 1.5 liters full, energy gels, racing food, windbreaker, on trousers,
Frontal, survival blanket, hat, glove, for tops, whistle, walking stick (optional)
Article 6: ASSISTANCE
There will be some refueling stations, only the doctor and the physiotherapist, as well as the technical staff and the greenhouse will be able to provide assistance as well as the runners between them. The course will be marked discreetly with white and red rubalise or fluorescent pink bio paint. There will be an opener and a greenhouse file at each stage.
Article 7: HOUR BARRIERS:
On certain stages of the time barriers may be put in place some riders will not be able to finish the stage or on instructions of the controllers will have to go to the finish by another route, a race penalty will be calculated by the technical commission elected at the beginning of the trail.
Article 8: TECHNICAL COMMISSION:
At the beginning of the trail a technical commission including a representative of the riders, a member of the staff (doctor, physio or greenhouse file) the race director, will meet at each stage to prepare the briefing, to calculate the time at the stage, the general, assess the risks, assign penalties: non-starters on medical advice = last time + 1H00 / non-starters voluntary = time of the last + 2H00 / Set not followed = time of the last + 3H00, the case deadlines elimination, absence of mandatory material = 1 hour penalty for missing pieces.
Article 9: WEATHER
In case of unfavorable weather conditions or nivologies or other, the organization reserves the right to modify the stage (even in progress), even to neutralize the course or to make a part of the course or the totality of the course except race, no stopwatch.
Article 10: PHOTOGRAPHIC AND AUDIOVISUAL COVERAGE
Because of its commitment, the competitor gives the organization tacit authority to use any photo or image about the event as part of its promotion.
Article 11: AWARDS
For all: 1 textile or other as well as lots offered by the partners.
Will also be rewarded the first three of each category: Seniors, V1, V2, V3, Men and Women.
No ranking for walkers.
Article 12: BETS OUT OF RACE:
Competitors will be eliminated or will receive a penalty due to: Absence of bib, falsification of bib, the bib must be put on the chest of the rider with apparent partners, delay at the start of the competition, absence of mandatory equipment, no pointing at checkpoints, exceeding the maximum times allowed at checkpoints, pollution or degradation of the sites crossed (cutting trails, jets of detritus), refusal to be examined by a doctor, not respecting the instructions of the clerk of the course, no assistance to people in danger.
Article 13: GENERAL CONDITIONS
All competitors undertake to comply with the specific rules of the event by the mere fact of their registration and release the responsibility of the organizers for any incident or accident that may occur before or during the event.
Article 15: CANCELLATION
Cancellation of airline ticket: the totality of the sums paid will be retained the cancellation fees of the airline ticket imposed by the company which will increase as the date of departure approaches.