{"id":15586,"date":"2025-10-28T10:15:03","date_gmt":"2025-10-28T10:15:03","guid":{"rendered":"https:\/\/cursadebombers.barcelona\/2025\/10\/28\/els-consells-de-roger-roca-per-la-vueling-cursa-bombers-barcelona\/"},"modified":"2025-10-28T10:19:08","modified_gmt":"2025-10-28T10:19:08","slug":"roger-roca-vueling-cursa-bombers-barcelona","status":"publish","type":"post","link":"https:\/\/cursadebombers.barcelona\/en\/2025\/10\/28\/roger-roca-vueling-cursa-bombers-barcelona\/","title":{"rendered":"Roger Roca&#8217;s advice for the Vueling Barcelona Firefighters&#8217; Race"},"content":{"rendered":"<div class=\"et_d4_element et_pb_section et_pb_section_0  et_pb_css_mix_blend_mode et_section_regular et_block_section\" >\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<div class=\"et_d4_element et_pb_row et_pb_row_0  et_pb_css_mix_blend_mode et_block_row\">\n\t\t\t\t<div class=\"et_d4_element et_pb_column_4_4 et_pb_column et_pb_column_0  et_pb_css_mix_blend_mode et-last-child et_block_column\">\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<div class=\"et_pb_module et_d4_element et_pb_text et_pb_text_0  et_pb_text_align_left et_pb_bg_layout_light\">\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<div class=\"et_pb_text_inner\"><ul>\n<li style=\"text-align: left;\">The sports director of the Vueling Cursa Bombers Barcelona, \u200b\u200bWorld Champion in duathlon and Spanish Champion in marathon, brings you the keys to enjoying the race to the fullest.<\/li>\n<\/ul>\n<p>Not every 10k has a World Duathlon Champion, Spanish Marathon Champion, athletics and triathlon coach and best new coach by the RFEA in 2004. Since 2016, Roger Roca has been the Sports Director of the Vueling Cursa Bombers Barcelona, \u200b\u200bso there's no one better than him to give all runners advice on how to make the most of this special race.<\/p>\n<h3>All set<\/h3>\n<p>\"Prepare everything you need for the race the night before. The competition clothes, the bib, the safety pins, the chip and everything you think you might need, so when you get up you won't be left with anything\".<\/p>\n<h3>The importance of nutrition<\/h3>\n<p>\"Eat a plate of pasta! You'll get a good load of carbohydrates that will give you energy during the race\".<\/p>\n<h3>Legs and head<\/h3>\n<p>\"The first two kilometers go at a slower pace than planned to finish warming up the muscles and be able to perform better in the final part.\"<\/p><\/div>\n\t\t\t<\/div><div class=\"et_pb_module et_d4_element et_pb_video et_pb_video_0\">\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t<div class=\"et_pb_video_box\">\n\t\t\t\t<video controls>\n\t\t\t\t\t<source type=\"video\/mp4\" src=\"https:\/\/cursadebombers.barcelona\/wp-content\/uploads\/2025\/10\/roger-tips-bombers2025.mp4\" \/>\n\t\t\t\t\t\n\t\t\t\t<\/video><\/div>\n\t\t\t\t\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\n\t\t\t<\/div>\n","protected":false},"excerpt":{"rendered":"<p>The sports director of the Vueling Cursa Bombers Barcelona, \u200b\u200bWorld Champion in duathlon and Spanish Champion in marathon, brings you the keys to enjoying the race to the fullest.<\/p>\n","protected":false},"author":4,"featured_media":6682,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[172],"tags":[],"class_list":["post-15586","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categorizar"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Roger Roca&#039;s advice for the Vueling Barcelona Firefighters&#039; 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