The Transalpine Run is one of the world's most demanding and difficult Mountain Ultra Runs. Alternating yearly, one of the following two routes will be offered:
1.Ruhpolding (Germany) to Sexten (Italy), a route of a distance of more than 300 km in 8 stages and a difference in elevation totaling 14,000 meters.
2.Oberstdorf (Germany) to Latsch (Italy), a route of a distance of more than 240 km in 8 stages and a difference in elevation totaling 14,000 meters.
This run takes place in a fantastic mountain scenery, partly in national parks, and features extreme climbs and slopes, demanding the stamina to run up to 10 hours a day. There will be extreme changes in weather conditions with sun turning into rain and snow, as well as temperature differences from 30ºC to as low as negative 10ºC. On a social level, too, this run demands a lot: showing consideration for your running partner as well as for the runners of other teams during those 8 days of living in the Camp. The Trail Run participants are by no means extremists. They are extraordinarily athletic people of different age groups, coming from a variety of 30 different countries. 20% of them are female. All female runners that take part in this event have my highest regard.
For safety reasons, the organizers of the Transalpine Run require that participants run in 2-person teams. Participating as an individual runner is not permitted. Participants are international and will make up about 250 teams. The rate of people that drop out at some point lies at about 25%.
From my point of view, however, everybody running the marathon distance in under 4 hours should -- with a special preparation program -- be able to finish the Transalpine Run successfully.
The Transalpine Run demands light baggage for weatherproof clothing (about 3 kg) and a beverage supply of about 1.5 liters.
The run will commence at 7 or 8 o'clock depending on the route's distance, the average total running time will be between 4 and 9 hours per stage depending on distance and personal fitness.
At each stage - in the center of the village for most stages - there will be an elaborate program (ACDC's "Highway to Hell" boosting from the speakers) at the start and finish. In the evenings there'll be dinner for all with the awards ceremony for the stage winners and a pictures/video show.
Each stage will have certain time limits. Only those runners who complete all stages within the time limit will be finishers of the run and receive the Finisher Shirt
Rough estimate of running time: time to run the stage's distance in km at a jog, plus 1 h per 1,000 meters of elevation.
The Transalpine-Run luggage consists of:
1.Travel baggage:
A large sports bag (personal effects, alternate set of clothes, evening wardrobe). The sports bag will be transported by the organizers to your place of accommodation, picked up from there again and transported to the next place of accommodation.
2.Running kit:
A mini running kit or hip bag. This must contain the following items:
Alternate set of clothes for protection from the elements (long sleeves, gloves, cap, raincoat, emergency blanket, First Aid Kit). Make sure this running kit is as light as possible.
The Transalpine-Run will demand extreme strength and stamina, balance and coordination skills, as well as the ability to recuperate quickly.
In order to finish the Transalpine-Run successfully, participants will need the following three elementary qualities:
1. Determination:
An unwavering determination to run an average of 35 km per day in spite of difficult terrain with extreme climbs and slopes. This is a question of personal motivation and focus and an absolute prerequisite to successful participation.
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2. Physical Ability:
A minimum requirement is the ability to run a marathon in under 4 hours, better yet being able to finish ultra runs such as 100 km Biel, Davos K78, Rennsteig-Marathon or similar mountain runs within an acceptable time, as well as a special Transalpine-Run preparation training.
3. Knowledge:
Special information about this extreme running event in terms of challenges, risks, procedures, difficulties, etc. as detailed below:
Running Partner:
Registration is only possible if naming a running partner. If you don't have a running partner you can find one via the Internet or by contacting the organizer of the run directly. It is very difficult to find a suitable running partner with the same fitness and skill level in the plains, at climbs, and on slopes. As a rough formula for comparison you should look at your marathon times. Comparing your running performance that way, however, can be misleading because one partner may not have completed a mountain training or have weaknesses at mountain slopes. Running partners who notice considerable performance gaps during the run can split up and find a new partner on site (for instance if one partner drops out due to injury) and finish the race individually.
Difficulty level of the courses:
Most stages begin with a 10k speed run in the valley and continue with steep, long climbs. The speed run will already make a huge difference as far as standings are concerned because after this initial run the field will be pretty tight together and overtaking other runners will be difficult due to the narrow trails.
Climbs will often be so extreme as to make running impossible. These parts of the course are called "steep mountain paths." A good walker will have an edge here. Some slopes will be so steep that you'll need a special quad muscles training. Example: running down a mountain slope of 1,100 meters in a vertical line, no serpentines. A large part of the course will be run on forest paths, meadows, other paths/trails.
For less experienced runners it's advisable to run on plains and slopes, and to use poles at climbs. Heeding this advise it'll still be possible to make the run within the time limit.
Recovery and Regeneration:
Completing up to 8 stages of these dimensions and intensity demands a high degree of strength and stamina and the ability to recover and regenerate, especially for older participants.
To enhance the ability to regenerate quickly, I recommend:
Daily massage after the run (massage service available at the camp, so make appointments early)
Sportobene, an ointment against muscle pain
Anabol Loges, vitamins that help regenerating
Ultra Refresher, instant drink (after the run)
Sauna
Hot Bath with "Pino" pine needle oil added to the water, and whirlpool baths
Rubbing alcohol 80%, rub in before sleep (Pino)
Protein concentrate, 2 g per kilogram body weight, use daily
Sleep is just as important as sufficient food and liquid supply. If you're spending the night at the camp (mattresses on the floor of a gym) you must make sure you're lying comfortably (towels, good sleeping bag), use ear plugs. The use of sleeping pills is not advisable.
Equipment:
Trail-Run shoes (e.g. Salomon) 1-2 sizes larger than your regular shoe size because your feet will swell up from the strain. Using light running shoes or trainers is strongly discouraged.
Trail-Run bag pack or hip bag (e.g. Salamon)
Drinking bottles 2x 0.75 liters or backpack hydration system with hose
Carbon fiber walking poles which you have to have practiced with before in training (risk of injury). They will help on long climbs and slopes by relieving the strained quad muscles.
Energy supply:
Drink water every 10 minutes,
Eat energy bar or gel every 30 minutes.
Not complying with these suggestions can lead to major energy deficiency or dehydration and result in a massive decline in performance.
To be on the safe side, always keep one of the two 0.75 l drinking bottles full because on long stages in difficult terrain the next feed zone may be far away.
On most stages there'll be a checkpoint with food and drink supply every 2 hours. Between these checkpoints you are responsible for your own supply. Mountain streams offer an additional opportunity to refill your water supply.
Training:
A special Transalpine-Run preparatory training with complete running kit should be conducted over the course of 6, better yet 12 weeks.
This special training should focus on hill runs, running up and down stairs, enhancing your ability to coordinate by doing the Running-ABC and runs in difficult terrain, increasing your ability to regenerate by conducting interval training, participating in contests, as well as increasing strength and stamina by going on long runs and on a 35k run on 7 consecutive days.
Sticking to this special preparatory training, it is possible to participate successfully in the Transalpine Run.
Training Instructions as Excel Sheet |
