What to Expect

Trail running in the Kaçkar Mountains means preparing for not only the challenging terrain but also unpredictable weather. From altitude to temperature shifts, here's what to expect and how to prepare:

Weather in the Kaçkar Mountains:
September weather in the Kaçkar region can vary. Daytime temperatures at the starting point at the Ayder Plateau (1250m) can range between 10°C (50°F) and 20°C (68°F). However, temperatures drop approximately 6.5°C (11.7°F) per 1000m of elevation gain, meaning higher parts of the race can fall to near-freezing levels, especially in the early morning or late evening.

Rain and Gear Preparation:
The Kaçkar Mountains are known for their unpredictable conditions, with frequent rain showers and gusty winds. Runners must come equipped with waterproof and windproof gear suitable for this type of weather. The right clothing will be essential to protect against cold, wet, and windy conditions as you climb.

Elevation Details for Each Race:
Kaçkar 20K: An elevation gain of ~1000m. Kaçkar 50K: Over 3000m of challenging elevation gain. Kaçkar 100K: A grueling 5800m of total elevation gain.
Prepare for steep climbs and rapidly changing weather throughout the course.

Why Special Training is Crucial Running at high altitudes challenges your lungs, muscles, and endurance. Preparing for these conditions will help:

• Improve oxygen efficiency at higher elevations.
  
• Build strength for long ascents and recover on technical descents.
  
• Adjust to potential cold, wind, and rain while staying focused.
  
  

Tips to Prepare for Altitude and Weather
Here’s how to gear up for the unique challenges of Kaçkar by UTMB:

1. Simulate High Altitude Training:
   Train at elevation, or use an altitude mask to simulate conditions. Include gradual elevation in your runs to prepare your body for the demands of climbing.
   
   
2. Plan for Elevation Gains:
   Incorporate hill repeats and stair climbs into your training routine.
   Practice with a weighted vest or pack to mimic the race-day load.
   
   
3. Gear Up for All Weather Conditions:
   Bring breathable, waterproof clothing for both temperature and rain protection.
   
   
4. Build Endurance and Strength:
   Add long runs on varied terrain and strengthen your stabilizing muscles with core and lower-body exercises.
   
   
5. Hydration and Nutrition:
   Thin air dehydrates your body faster; ensure you're carrying enough fluids and practicing hydration strategies.
   
   

Maintain energy levels with proper nutrition during prolonged climbs.

• Energy Gels or Chews: Quick-digesting carbohydrates designed for endurance activities.
  
• Trail Mix or Dried Fruits: Natural energy sources with a mix of carbs and fats.
  
• Energy Bars: Portable and balanced options for sustained energy release.
  
• Electrolyte Drinks: Hydration combined with essential salts and sugars to maintain energy.
  
• Bananas or Oranges: Easy-to-digest natural snacks high in carbs and potassium.
  Train smart, stay motivated, and we’ll see you at the starting line!
  

Best wishes,
Kaçkar by UTMB Team