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DAYS TO CROSS THE ISTHMUS 2021!

CROSSING THE ISTHMUS PANAMA

Considered one of the toughest resistance events in Panama. It consists of crossing the Isthmus of Panama from the Atlantic to the Pacific Ocean, traveling on Off-Road roads, and crossing the great Gatun Lake (Cayucos) all this in a single day. It is one of the most respected events in Panama.

SUMMARY PROGRAM CROSSING THE ISTMUS 2019

ENTRY REQUIREMENTS TO PANAMA

Visas and Immigration / Required Documents

  • Valid passport. All tourists must carry their valid passport, at least 3 months prior to its expiration date.
  • Return ticket and documents to enter another country of destination
  • Economic solvency.
  • Visa.
    • Tourist visa: It can be obtained from Panamanian consulates abroad.

Arrival in Panama

  • When you arrive at Tocumen International Airport, it is good to know its particular characteristics. Arriving passengers have access to a magnificent duty-free zone, some stores are open 24 hours a day. It is located on the upper level, very accessible for shopping before proceeding to immigration and customs on the lower level. The ATP (Panama Tourism Authority) maintains an information office in the customs area, open from 8 a.m. at 12 p.m.
  • There is a taxi stand in the departure area of ​​the Airport once you pass through Customs. The 30-minute taxi ride from Tocumen Airport to Panama City can cost around $ 20. The official rate is $ 10.00 per person if you share the taxi with four passengers, $ 14.00 per person if you share it with two passengers and $ 25.00 per private taxi.
  • There are buses but they do not pass near the terminal and the bus stop is a considerable distance on foot. It is not advisable to take a bus.

Airport tax

  • For international commercial flights, leaving Panama you have to pay $ 40.00 airport departure tax.

Extending your Tourist Visa

  • Go to the Migration offices: In Panama these are located on Avenida Cuba and Calle 29, there are also offices in David (Province of Chiriquí), Chitré (Province of Herrera), Changuinola (Province of Bocas del Toro) and Santiago (Province of Veraguas). You must bring your passport, $ 10, a photocopy of the page in your passport with your personal data and one of the page where your most recent entry to Panama was registered, a letter in Spanish requesting a tourist extension and your return ticket for plane. In Panama, when you arrive at Immigration, ask for a "tourist extension", which is a form that you will have to fill out. The whole process generally takes two hours.

INSCRIPTION CRUCE DEL ISTMO 2021

TRAVEL AND ALTIMETRY GRAND FONDO AND MIDDLE FUND

INTERNATIONAL PACKAGE 2021

INCLUDE

  • STAY WITH BREAKFAST
  • TRANSFERS (LAND AND AQUATIC)
  • REGISTRATION
  • WELCOME KIT
  • MECHANICS
  • OFFICIAL AND ACTIVE TRAVEL JERSEY
  • MEDICAL INSURANCE

TIPS FOR EL CRUCE DEL ITSMO BY MARCIA BARRIOS

CYCLIST ERRORS BEFORE AND DURING A COMPETITION

Many times we trust that only training and training is what will lead us to total success before a Competition, however there are many factors which I will mention little by little in the following articles so that they take them into consideration for our challenge of the Crossing of the Isthmus.

Cycling is a discipline of details, and they are details that we sometimes ignore. I will mention some mistakes that we sometimes make unconsciously.

Errors:

    Running without training

  • I think this is one of the most serious of all. We cannot do a competition, walk, challenge, etc (including a training session), without having done a few sessions of adequate kilometers days before a competition. Our body is not a machine which we turn on and it will be at full capacity for as long as we want. For example: if I have an important race or at the beginning of the season (February-March) the ideal is to start in December. In this way we are progressively adapting our body to increasingly intense sessions as the weeks go by. For this reason, I invite you to join our training sessions that you will see on our social networks, prepare yourself in the best way you can better enjoy the Crossing.
  • Run sick

  • We already know that when we are sick our body is not well nor is it 100%, which is what we really want to play a good role. Our defenses are down, our pulse races effortlessly, and our senses are disabled. That is why we must take this point into account, since running sick can lead to serious and unfortunate health consequences. In this case, the month before the Crossing, we must take great care of our diet, hydration, supplementation, take adequate breaks and sleep at least 7 hours a day.
  • Try on or wear a kit on race day.

  • I recommend NOT wearing anything NEW on the day of the competition or this ride. In the previous trainings we must try the shoes, the helmet, the bib, that is to say EVERYTHING before avoiding discomfort or discomfort in the body that we can regret this day for not feeling comfortable.
  • Eat foods that we have not tried for a long time and even foods that we have never eaten.

  • This could cause colic, upset stomach, dizziness or acidity. Therefore it is better not to invent the days before the competition or even that same day. This is the same as what I mentioned in the previous point with clothing. Let's save the provocations for after passing the goal.
  • Do heavy work the day before the race, start washing the car, mowing the garden, cleaning, etc.

  • Many runners also tend to increase the intensity of their workouts just the week before the race, because they think they lack training or perform activities that cause exhaustion. This is generated by the same precompetitive adrenaline which we cannot control (anxiety). The recommended thing the day before the race after the respective training, is to REST.
  • Hydrate one day before the race.

  • Hydration does not happen overnight. The week of competition is the one in which we must take care of our hydration the most and this also goes with food, carrying out the recommended load of carbohydrates in small portions during the 3 days prior to the competition. In this way we will be avoiding decompensations and even the terrible cramps that sometimes haunt us during a prolonged effort.
  • Check the bike hours before departure

  • We cannot go to an important race without first thoroughly checking our bike including its internal parts and that all its components are in optimal condition, the chain, the tires, the brake pads, etc. . Even a simple cleaning the day before does not guarantee that everything is fine. We must check everything the week before thoroughly, even the adjustment screws and test it 1 or 2 times on the competition track.

So dear readers, take into account all these tips so as not to return to the mistakes that the year of preparation can cost us! Pending my next article.

MARCIA BARRIOS

Pan American Champion 2019-2018-2017-2016-2014-2013

Sub-Campeona Mundial 2013-2012

INSTAGRAM MARCIA BARRIOS

VIDEO CRUCE DEL ISTMO 2019

EVENT ORGANIZERS 2021

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