[{"data":1,"prerenderedAt":1151},["ShallowReactive",2],{"race-grand-raid-du-guillestrois-queyras":3,"race-related-grand-raid-du-guillestrois-queyras":1101,"supplied-design-youb-rennen":1150},{"slug":4,"slugAliases":5,"eventName":6,"city":7,"country":8,"eventDate":9,"updatedAt":10,"eventHomepageUrl":11,"proseName":12,"eventType":14,"courses":15,"editions":1099},"grand-raid-du-guillestrois-queyras",[],"Grand Raid du Guillestrois-Queyras 2027","Guillestre","France","2027-07-02T00:00:00.000Z","2026-11-03T16:04:19.000Z","https://grandraidduguillestrois-queyras.com/",{"de":13,"en":13},"Grand Raid du Guillestrois-Queyras","Running",[16,231,425,598,774,952],{"raceName":17,"kind":18,"hasTrack":19,"composedLegs":20,"startDate":21,"leg":20,"legGroup":20,"distanceInMeters":22,"elevationGainInMeters":23,"format":24,"profile":25,"intro":219,"description":222,"pacing":225,"training":228},"Ultra Tour","STANDARD",true,null,"2027-07-02",170000,11030,"FIXED_DISTANCE",{"classification":26,"routeShape":27,"totalAscentM":23,"totalDescentM":28,"netElevationM":29,"vertPerKm":30,"climbs":31,"remainingVertM":90,"gradientDistribution":91,"downsampledProfile":97,"trackPolyline":218},"MOUNTAINOUS","loop",11029,1,66.9,[32,40,48,55,63,70,77,84],{"startKm":33,"lengthKm":34,"avgGradientPct":35,"maxGradientPct":36,"elevGainM":37,"score":38,"category":39},6.4,4.53,12.5,42.6,566,56565,"2",{"startKm":41,"lengthKm":42,"avgGradientPct":43,"maxGradientPct":44,"elevGainM":45,"score":46,"category":47},12.03,4.6,16.8,35.3,771,77128,"1",{"startKm":49,"lengthKm":50,"avgGradientPct":51,"maxGradientPct":52,"elevGainM":53,"score":54,"category":39},32.1,3.78,16,44,605,60458,{"startKm":56,"lengthKm":57,"avgGradientPct":58,"maxGradientPct":59,"elevGainM":60,"score":61,"category":62},50.38,5.23,16.2,44.5,847,84690,"HC",{"startKm":64,"lengthKm":65,"avgGradientPct":66,"maxGradientPct":67,"elevGainM":68,"score":69,"category":47},108.13,3.95,20.1,35.6,794,79381,{"startKm":71,"lengthKm":72,"avgGradientPct":73,"maxGradientPct":74,"elevGainM":75,"score":76,"category":39},122.08,2.95,18,44.3,531,53055,{"startKm":78,"lengthKm":79,"avgGradientPct":80,"maxGradientPct":81,"elevGainM":82,"score":83,"category":62},136.03,5.73,19.9,40.7,1141,114122,{"startKm":85,"lengthKm":86,"avgGradientPct":87,"maxGradientPct":88,"elevGainM":75,"score":89,"category":39},149.23,3.18,16.7,43.3,53134,4995,{"flatPct":92,"upPct":93,"downPct":94,"steepUpPct":95,"steepDownPct":96},5.2,13.6,15.9,32.5,32.8,[98,101,104,107,110,113,116,119,122,125,128,131,134,137,140,143,146,149,152,155,158,161,164,167,170,173,176,179,182,185,188,191,194,197,200,203,206,209,212,215],{"km":99,"elevM":100},0,1060,{"km":102,"elevM":103},4.22,1052,{"km":105,"elevM":106},8.45,1384,{"km":108,"elevM":109},12.68,1591,{"km":111,"elevM":112},16.9,2213,{"km":114,"elevM":115},21.13,2464,{"km":117,"elevM":118},25.35,1871,{"km":120,"elevM":121},29.58,1768,{"km":123,"elevM":124},33.8,2006,{"km":126,"elevM":127},38.03,1935,{"km":129,"elevM":130},42.25,2237,{"km":132,"elevM":133},46.48,2623,{"km":135,"elevM":136},50.7,2062,{"km":138,"elevM":139},54.93,2655,{"km":141,"elevM":142},59.15,2116,{"km":144,"elevM":145},63.38,1723,{"km":147,"elevM":148},67.6,1813,{"km":150,"elevM":151},71.83,2285,{"km":153,"elevM":154},76.05,1808,{"km":156,"elevM":157},80.28,1686,{"km":159,"elevM":160},84.53,2206,{"km":162,"elevM":163},88.75,2703,{"km":165,"elevM":166},92.98,2739,{"km":168,"elevM":169},97.2,2495,{"km":171,"elevM":172},101.43,2331,{"km":174,"elevM":175},105.65,2179,{"km":177,"elevM":178},109.88,2176,{"km":180,"elevM":181},114.1,2191,{"km":183,"elevM":184},118.33,1749,{"km":186,"elevM":187},122.55,1747,{"km":189,"elevM":190},126.78,2349,{"km":192,"elevM":193},131,2463,{"km":195,"elevM":196},135.23,1764,{"km":198,"elevM":199},139.45,2382,{"km":201,"elevM":202},143.68,2394,{"km":204,"elevM":205},147.9,1825,{"km":207,"elevM":208},152.13,2274,{"km":210,"elevM":211},156.35,2468,{"km":213,"elevM":214},160.57,1565,{"km":216,"elevM":217},164.8,1061,"airoGkgsg@pObk@c@dVsAzU{WrHuExt@pEtVkZyt@hGkk@oFtIeAqMaMBmEmWoJNjVk|@kKaGEqf@}KaWqG|Bm@uY}[ej@VkVeN}FYdImFgYmP]kj@ta@tF}k@i@sOeIgC}ZhQvFlG{CdLao@jVyYm^wq@kBuS_Vqm@wIaFat@rI_FzK{q@}`@aBuHzNob@a]oc@rNkk@kHiOnJ{SqCiEeErEaJkKfEmD_e@{_@ur@nAcg@}RpAeSlZ`Ddx@}Qax@eR_EeLxGsAuLaeA|B_C{UaLgEsF_oAcH~@lJs[aLVI}IrO{Nd@ch@xXoGhx@nCp`@mMtFcKsKwCnDqEkGqBpAcIkEbAzH_OgCcPwl@sTgjA_gAeZwIoE{Mm`Ag[}NwNeT`DsMoNga@_G_gAe|@{QiFsT|KpIaF~Ei]nCscBvIsc@~S}b@fOuoAvOm^mAuUxf@eGbVdGtDoWsNuDqHoQzNMiD}QrTdF|PuGs@iHrKuM`p@mOh|@opAyEscApMck@g@af@dGzHsD{KjGoFyRcHzDaEqVaMqEuLgOrBq]eRfGaCiT_]_EuVfWeaApM}bAdy@zTsB|`@|TdFkH|JtIrCsJxRfXxIda@k[lD`NnQ{HtAlShPdBb\\cg@bPo|Ank@qsAzXye@lo@kDwA|Jd[hc@|_A|CrI`Mf`@}ObExJvGqDdXxUhc@xIrlCgv@fUn^qEdV`Crp@vYm\\hMkBnO`JfLnm@oDti@`WqUza@x[kGfc@fLfD`Vts@vGlMrFs@YdYwWl_A{W~]eQeIcThh@fAhz@{Jj[pF`ZuBdL}xB~jA}Epa@~Cfh@iGxYdDlAxNmYuG~b@zJxLqAdZfGv^pOzSqD|NbDf_AhDCnMhn@~Lq@l]lXpj@AgCla@lGb`@bVrEn@dG{NjOoClf@oKx\\vN~~@hQnf@FpUvIoJ`i@|f@bc@o|@~Z_MtXu[oFj[xHwEnVzEhjAmd@j`@wd@`D{b@|Tg]x[wM~q@eaA|UnHlI{IxAySre@ub@ne@l^nKkHdG~LpHyPd]~j@hQcAjcApf@PvL~HbJkCfEbGtEmFh@gIf\\oI|AyF|P_j@`RiRzpAyr@jXmLpUWr\\wThc@od@hZ{GzPeKpGeDaGe_@f^_Glc@iVz_@z@fk@sRdwAkOlFgEdS}WlGzByQmWxReGiGrDsBwBuLaLoOkBdOqQxK}Hrb@eInBqFwGnF}@yKgNlGUaOsN{]hf@mIh{@bMhY}CzAlFlTjIpDkPzVVjWyO_DrO~_AgFzCj@fSgFxFwDoD|ClMyE\\nGvFiMp@bChFu[HyG`UuM_JoUrLdApKqGtQ~F~NtCyG",{"de":220,"en":221},"Beim Grand Raid du Guillestrois-Queyras ist die Ultra Tour die einzige lange Strecke, die als Schleife angelegt ist: Start und Ziel liegen in Guillestre, dazwischen sammeln sich rund 11.000 Höhenmeter. Ihre letzten gut 60 Kilometer folgen derselben Kette von Anstiegen wie der komplette Trail des Crêtes, nur erreichst du sie mit über 100 Kilometern in den Beinen.","At the Grand Raid du Guillestrois-Queyras, the Ultra Tour is the only long course laid out as a loop: it starts and finishes in Guillestre and gathers around 11,000 metres of climbing on the way. Its final 60-odd kilometres follow the same chain of climbs as the entire Trail des Crêtes, except that you meet them with more than 100 kilometres already run.",{"de":223,"en":224},"Die ersten sechs Kilometer bleiben nahezu flach im Talboden, dann setzt das Gebirge ohne Übergang ein. Zwei Anstiege bringen dich bis Kilometer 21 auf knapp 2.500 Meter. Danach pendelt die Runde zwischen Talgründen und Höhen, und ab Kilometer 50 folgt der erste Anstieg mit über 800 Höhenmetern. Zwischen Kilometer 85 und 115 liegt der höchste Abschnitt der Schleife. Er erreicht etwa 2.740 Meter und fällt über weite Strecken nicht unter 2.200 Meter.\n\nAb Kilometer 108 läuft die Ultra Tour dieselbe Folge von Anstiegen wie der Trail des Crêtes, eröffnet von knapp 800 Höhenmetern auf vier Kilometern. Der härteste Anstieg der ganzen Runde wartet bei Kilometer 136: gut 1.100 Höhenmeter am Stück. Eine weitere Rampe mit über 500 Höhenmetern folgt. Dann fällt der Weg auf den letzten neun Kilometern rund 1.400 Meter ins Tal nach Guillestre.\n\nDas Gelände ist durchgehend hochalpin. Fast zwei Drittel der Distanz sind steil, bergauf wie bergab, und flache Abschnitte gibt es kaum außerhalb des Auftakts. Der Start fällt auf den 2. Juli, und bei dieser Länge läufst du mindestens eine Nacht durch, oft oberhalb von 2.000 Metern.","The first six kilometres stay almost level on the valley floor, then the mountains begin without any transition. Two climbs take you to nearly 2,500 metres by kilometre 21. From there the loop swings between valley bottoms and high ground, and from kilometre 50 the first climb of more than 800 metres arrives. The highest part of the loop sits between kilometres 85 and 115. It tops out around 2,740 metres and stays above 2,200 metres for long stretches.\n\nAt kilometre 108 the Ultra Tour takes up the same sequence of climbs as the Trail des Crêtes, opened by almost 800 metres of climbing in four kilometres. The hardest climb of the whole loop comes at kilometre 136: a little over 1,100 metres in one go. One more ramp of over 500 metres follows. The last nine kilometres then drop roughly 1,400 metres into the valley at Guillestre.\n\nThe terrain is high alpine throughout. Nearly two thirds of the distance is steep, uphill and downhill alike, and level ground barely exists outside the opening kilometres. The start falls on 2 July, and at this length you will run through at least one night, much of it above 2,000 metres.",{"de":226,"en":227},"Die Ultra Tour wird nicht in der ersten Hälfte gewonnen, sondern im Schlussteil ab Kilometer 108, der für sich allein schon ein langer Bergtrail ist. Alles davor dient dazu, dort mit intakten Oberschenkeln anzukommen. Gehe die steilen Anstiege von Beginn an, auch wenn sie sich frisch noch laufbar anfühlen, und halte die Abstiege kontrolliert, denn ein Drittel der Strecke führt steil bergab.\n\nDer entscheidende Moment ist der Anstieg bei Kilometer 136. Wer ihn zügig steigen will, braucht dafür Energie, die sich so spät im Rennen nicht mehr nachlegen lässt. Iss deshalb in den langen Hochlagen um Kilometer 100 konsequent, auch ohne Hunger.\n\nDie Falle liegt am Ende: Nach dem letzten Gipfel wirken neun Kilometer Abstieg wie Erholung, kosten aber rund 1.400 Höhenmeter Bremsarbeit auf ermüdeten Beinen. Wer hier das Tempo erzwingt, verliert mehr Zeit durch Krämpfe oder Stürze, als er gewinnt.","The Ultra Tour is not won in its first half but in the closing section from kilometre 108, which is a long mountain trail in its own right. Everything before it exists to deliver you there with working quads. Hike the steep climbs from the start, even while they still feel runnable, and keep the descents controlled, because a third of the course drops steeply.\n\nThe decisive moment is the climb at kilometre 136. Climbing it with any pace takes energy you can no longer top up that late in the race. So eat steadily through the long high section around kilometre 100, hungry or not.\n\nThe trap comes at the very end. After the last summit, nine kilometres of descent feel like a reward, but they demand roughly 1,400 metres of braking on spent legs. Forcing the pace there costs more time through cramps or falls than it can win back.",{"de":229,"en":230},"Für Läuferinnen und Läufer aus dem Altersklassenfeld liegt die Belastung bei etwa 35 bis 46 Stunden. Das ist eine fast durchgehend aerobe Arbeit, die vom Gehen am steilen Hang und vom Abwärtslaufen bestimmt wird; schnelle Phasen gibt es praktisch keine. Entscheidend ist, über zwei Tage Nahrung aufzunehmen und den Bewegungsapparat intakt zu halten.\n\nDie rennentscheidende Phase ist der Schlussteil mit dem großen Anstieg bei Kilometer 136 und dem langen Abstieg ins Ziel. Trainiere deshalb Wochenenden mit zwei langen Bergeinheiten hintereinander, bei denen der zweite Tag mit dem längsten Anstieg endet. So lernst du, steil zu steigen, wenn die Beine schon leer sind.\n\nDer Schwerpunkt liegt auf steilem Bergaufgehen mit und ohne Stöcke sowie auf exzentrischer Kraft für die Abstiege. Lange Abwärtspassagen von über 1.000 Höhenmetern gehören regelmäßig ins Training, damit die letzte Talfahrt nicht zum ersten Mal unter Ermüdung passiert.\n\nWeil du eine Nacht oder mehr in Lagen über 2.000 Metern verbringst, teste Stirnlampe, Wärmeschichten und Verpflegung bei Nachtläufen im Gebirge. Ein paar Trainingstage in der Höhe vor dem Juli helfen, die Hochlagen um Kilometer 90 bis 110 ruhiger zu laufen.","For an age-group runner the effort lasts roughly 35 to 46 hours. It is almost entirely aerobic work shaped by power hiking on steep ground and by descending; fast phases barely exist. What matters is taking in food across two days and keeping your legs and joints intact.\n\nThe race-deciding phase is the closing section, with the big climb at kilometre 136 and the long descent to the finish. Train with back-to-back mountain days on weekends, where the second day ends on its longest climb. That teaches you to climb steep ground when your legs are already empty.\n\nThe focus is steep uphill hiking with and without poles, plus eccentric strength for the descents. Long downhill runs of more than 1,000 metres belong in your regular training, so that the final drop is not the first time you descend that far on tired legs.\n\nSince you will spend a night or more above 2,000 metres, test headlamp, warm layers and food on night runs in the mountains. A few training days at altitude before July help you run the high section between kilometres 90 and 110 more calmly.",{"raceName":232,"kind":18,"hasTrack":19,"composedLegs":20,"startDate":233,"leg":20,"legGroup":20,"distanceInMeters":234,"elevationGainInMeters":235,"format":24,"profile":236,"intro":413,"description":416,"pacing":419,"training":422},"Grande 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Grande Traversée ist beim Grand Raid du Guillestrois-Queyras die lange Strecke für den Samstag: eine Durchquerung über rund 6.600 Höhenmeter, die erst auf ihren letzten Kilometern ins Tal nach Guillestre hinabsteigt. Ihr höchster Punkt kommt spät, bei Kilometer 77, und genau dorthin musst du deine Reserven tragen.","The Grande Traversée is the Saturday long course at the Grand Raid du Guillestrois-Queyras: a point-to-point crossing with about 6,600 metres of climbing that only drops into the valley at Guillestre in its final kilometres. Its highest point comes late, at kilometre 77, and that is where your reserves need to arrive.",{"de":417,"en":418},"Der Start liegt bereits auf gut 1.500 Metern. Ein erster Anstieg führt in den ersten acht Kilometern auf etwa 2.350 Meter, bevor die Strecke wieder in eine Talsohle abfällt. Von dort beginnt der längste zusammenhängende Höhenabschnitt des Rennens: Zwischen Kilometer 15 und 31 steigst du in mehreren Stufen auf fast 2.800 Meter und bleibst lange in dieser Höhe. Ab etwa Kilometer 13 verläuft die Grande Traversée auf derselben Linie wie der Trail des 6 Cols.\n\nDie zweite Hälfte ist eine Folge großer Wellen. Zwei Anstiege mit knapp 800 und gut 500 Höhenmetern führen jeweils aus einer Talsohle wieder über 2.300 Meter. Bei Kilometer 71 beginnt dann der schwerste Anstieg, gut 1.100 Höhenmeter am Stück. Er führt auf rund 2.850 Meter, den höchsten Punkt aller Strecken der Veranstaltung. Zwei weitere Anstiege folgen, bevor der Weg ab Kilometer 90 rund 1.500 Meter nach Guillestre abfällt.\n\nGestartet wird am 3. Juli, einen Tag nach der Ultra Tour. Das Gelände bleibt hochalpin, flach ist kaum mehr als ein Zwanzigstel der Strecke, und wer mehr als einen Tag braucht, läuft die Nacht über in der zweiten Hälfte mit ihren höchsten Pässen.","The start is already at just over 1,500 metres. A first climb takes you to around 2,350 metres within eight kilometres before the course drops back to a valley floor. From there the longest sustained high section of the race begins: between kilometres 15 and 31 you climb in several steps to almost 2,800 metres and stay up there for a long while. From around kilometre 13 the Grande Traversée shares its line with the Trail des 6 Cols.\n\nThe second half is a series of big waves. Two climbs of almost 800 and a good 500 metres each lead from a valley floor back above 2,300 metres. At kilometre 71 the hardest climb begins, a little over 1,100 metres in one go. It leads to about 2,850 metres, the highest point on any course of the event. Two more climbs follow before the route drops some 1,500 metres to Guillestre from kilometre 90.\n\nThe start is on 3 July, a day after the Ultra Tour. The terrain stays high alpine, barely more than a twentieth of the course is level, and anyone out for more than a day crosses the night in the second half, where the highest passes are.",{"de":420,"en":421},"Der lange Höhenabschnitt zwischen Kilometer 15 und 31 verführt zu einem gleichmäßigen Lauftempo, weil er sich nach dem ersten Anstieg wie ein Plateau anfühlt. Halte dich dort zurück. Die Grande Traversée legt ihre härteste Arbeit in die zweite Hälfte, und jeder Abstieg dazwischen ist steil genug, um die Oberschenkel früh zu ermüden.\n\nEntschieden wird das Rennen am Anstieg ab Kilometer 71 auf den höchsten Punkt. Komm dort mit genug Energie an, um gleichmäßig zu steigen, statt dich von Kehre zu Kehre zu retten. Die beiden folgenden Anstiege sind kürzer, aber steil, und sie treffen dich, wenn die Reserven ohnehin knapp sind.\n\nDie größte Falle ist der Schlussabstieg. Rund 1.500 Höhenmeter nach unten auf den letzten Kilometern belohnen keinen Endspurt; wer hier noch Zeit holen will, muss in den Wellen davor sparsam gewesen sein.","The long high section between kilometres 15 and 31 invites a steady running rhythm, because after the first climb it feels like a plateau. Hold back there. The Grande Traversée saves its hardest work for the second half, and every descent in between is steep enough to tire your quads early.\n\nThe race is decided on the climb from kilometre 71 to the highest point. Arrive with enough energy to climb evenly rather than rescuing yourself from one switchback to the next. The two climbs that follow are shorter but steep, and they hit when your reserves are already thin.\n\nThe biggest trap is the final descent. Roughly 1,500 metres of drop in the last kilometres reward no sprint; if you want to gain time there, you have to have been economical in the waves before.",{"de":423,"en":424},"Rechne mit etwa 20 bis 28 Stunden, wenn du aus dem Altersklassenfeld kommst. Die Belastung ist ausdauernd aerob mit langen Phasen steilen Gehens und vielen harten Abstiegen; Tempoeinheiten im klassischen Sinn bringen dir hier wenig.\n\nDie rennentscheidenden Kilometer liegen zwischen 71 und dem Ziel: der große Anstieg auf den höchsten Punkt, zwei steile Nachzügler und dann der lange Weg ins Tal. Baue lange Bergläufe so auf, dass der steilste Anstieg erst nach mehreren Stunden kommt und direkt danach ein langer Abstieg folgt.\n\nTrainingsschwerpunkte sind Kraftausdauer bergauf, gezieltes Abwärtslaufen über mehrere hundert Höhenmeter am Stück und das Gehen mit Stöcken auf steilen Pfaden. Kombiniere an Wochenenden zwei Bergtage, damit du lernst, auf vorermüdeten Beinen sauber abzusteigen.\n\nEin großer Teil der Strecke liegt über 2.000 Metern, der höchste Punkt bei rund 2.850 Metern. Plane einige Tage Training in der Höhe vor dem Juli ein und übe Nachtpassagen mit Stirnlampe und warmer Ausrüstung, falls du eine Ankunft nach Einbruch der Dunkelheit erwartest.","Expect roughly 20 to 28 hours as an age-group runner. The effort is long aerobic work with extended phases of steep hiking and many hard descents; classic speed sessions do little for you here.\n\nThe race-deciding kilometres run from 71 to the finish: the big climb to the highest point, two steep follow-ups, then the long way down to the valley. Build long mountain runs so that the steepest climb comes only after several hours, followed directly by a long descent.\n\nThe training focus is uphill strength endurance, deliberate downhill running over several hundred metres at a stretch, and hiking with poles on steep paths. Pair two mountain days on weekends so you learn to descend cleanly on pre-tired legs.\n\nA large part of the course lies above 2,000 metres, with its high point near 2,850 metres. Fit a few days of altitude training in before July, and rehearse night sections with a headlamp and warm kit if you expect to finish after dark.",{"raceName":426,"kind":18,"hasTrack":19,"composedLegs":20,"startDate":21,"leg":20,"legGroup":20,"distanceInMeters":427,"elevationGainInMeters":428,"format":24,"profile":429,"intro":586,"description":589,"pacing":592,"training":595},"Trail des 6 Cols",90000,5734,{"classification":26,"routeShape":237,"totalAscentM":428,"totalDescentM":430,"netElevationM":431,"vertPerKm":432,"climbs":433,"remainingVertM":466,"gradientDistribution":467,"downsampledProfile":472,"trackPolyline":585},6282,-548,65.6,[434,440,442,445,447,451,455,461],{"startKm":435,"lengthKm":285,"avgGradientPct":436,"maxGradientPct":437,"elevGainM":438,"score":439,"category":39},3.7,16.3,36.1,346,34622,{"startKm":441,"lengthKm":251,"avgGradientPct":252,"maxGradientPct":253,"elevGainM":254,"score":255,"category":39},6.18,{"startKm":443,"lengthKm":258,"avgGradientPct":245,"maxGradientPct":259,"elevGainM":260,"score":444,"category":39},13.8,43129,{"startKm":446,"lengthKm":65,"avgGradientPct":66,"maxGradientPct":264,"elevGainM":68,"score":265,"category":47},30.78,{"startKm":448,"lengthKm":72,"avgGradientPct":73,"maxGradientPct":449,"elevGainM":269,"score":450,"category":39},44.73,45.9,53225,{"startKm":452,"lengthKm":273,"avgGradientPct":274,"maxGradientPct":453,"elevGainM":82,"score":454,"category":62},58.68,44.7,114114,{"startKm":456,"lengthKm":457,"avgGradientPct":458,"maxGradientPct":459,"elevGainM":269,"score":460,"category":39},71.9,3.13,17,47.5,53182,{"startKm":462,"lengthKm":285,"avgGradientPct":463,"maxGradientPct":287,"elevGainM":464,"score":465,"category":39},75.25,17.8,377,37722,1045,{"flatPct":468,"upPct":469,"downPct":470,"steepUpPct":294,"steepDownPct":471},5.5,12,18.8,33.3,[473,474,477,480,483,486,488,491,494,497,500,503,506,508,511,514,517,520,523,526,528,531,533,536,539,542,545,548,551,554,557,560,563,565,568,571,574,577,580,583],{"km":99,"elevM":313},{"km":475,"elevM":476},2.25,1673,{"km":478,"elevM":479},4.47,1793,{"km":481,"elevM":482},6.73,2111,{"km":484,"elevM":485},8.98,2406,{"km":487,"elevM":328},11.2,{"km":489,"elevM":490},13.45,2613,{"km":492,"elevM":493},15.7,2748,{"km":495,"elevM":496},17.95,2814,{"km":498,"elevM":499},20.18,2477,{"km":501,"elevM":502},22.43,2364,{"km":504,"elevM":505},24.68,2324,{"km":507,"elevM":151},26.9,{"km":509,"elevM":510},29.15,2035,{"km":512,"elevM":513},31.4,1924,{"km":515,"elevM":516},33.63,2408,{"km":518,"elevM":519},35.88,2379,{"km":521,"elevM":522},38.13,1923,{"km":524,"elevM":525},40.35,1797,{"km":36,"elevM":527},1643,{"km":529,"elevM":530},44.85,1688,{"km":281,"elevM":532},2156,{"km":534,"elevM":535},49.33,2329,{"km":537,"elevM":538},51.58,2538,{"km":540,"elevM":541},53.83,2447,{"km":543,"elevM":544},56.05,1892,{"km":546,"elevM":547},58.3,1741,{"km":549,"elevM":550},60.55,2124,{"km":552,"elevM":553},62.78,2513,{"km":555,"elevM":556},65.03,2688,{"km":558,"elevM":559},67.28,2228,{"km":561,"elevM":562},69.5,1903,{"km":564,"elevM":121},71.75,{"km":566,"elevM":567},74,2134,{"km":569,"elevM":570},76.25,2422,{"km":572,"elevM":573},78.47,2436,{"km":575,"elevM":576},80.72,2085,{"km":578,"elevM":579},82.98,1616,{"km":581,"elevM":582},85.2,1243,{"km":584,"elevM":100},87.45,"qygpGavmi@bPo|ArMcQz\\maAjKeLnLsXfQ~Ad]kGsB~CZ|ErIfGt@xJ~EhAzG|L|E{B`M`G`ImBz`@dCrI`MtKmIvHv@xIgGbExJvGqDtE~InQxJp[nBvFhFdVkEbRgL~i@wJd\\gOf@~FzXsNfUn^FhHyEzLnB~o@pGoFvCiKh[kKbHxJ?sCjFzBnIvSpAj`@aCzMn@~J{BlBt@zDnFg@xFyPdGsCfGdCfMhRjKhDs@vPwEnQfLfDzF~WdNtZvGlMrFs@YdY}CfHxAj@cEjUoOl^{W~]{JqCuAcHsBnBcThh@cAtIjCro@mBdBApOkGrGbBjD_AlGlEfLuBdLmLfJeXvEyG|La[xKqYbW{RbF}Epa@vBwAf@~j@iGxYdDlAxNmYoCn[eCnFzJxLqAdZ~CrAfBb\\pOzSqD|NzFbn@wAbPhDCtClXjDrClCfP~Lq@bCtGhYvObHn@rCiCbIvFtR_DgCla@`BQeAfD|BrBrBxWpFgCa@~FnBcCIrC~EgBlErDn@dGqKxEiBpH_@tSuE|LdBxCwBdAwGrZvM~j@^~RhQnf@k@~HbDjEoBdEtEyABcG|B~A?qB`JhPtLlB`MzRfBUrJsZnW{`@~LyK~Le@zKiPhG{@nCoHe@tL_GtGt@~DxHwEjFz@XjDhNK|M_HhFk@{@pCbCWjNcO~PyBlP}Ij`@wd@s@{KtEoH?oL|Tg]x[wMbB{HfEMjUwW|B_LhNcQ|UnHlBwCk@wCjGk@xAySdIeKhIK~E}DbJePtCbEtK`AbTfVp@}DdCzBvEiFdG~LrD_Q|BDd]~j@hQcAvLrL|RlBdFbHzQ|DrGlFPvL~HbJoB?a@tDhGfFmFh@gIf\\oI|AyF|PeCsCkf@pWuBl]}A`IsExDoDta@sGs@_G~MwLfFmPx@cLnNiC~HpAr@cBnDrAhAyAdSwThc@wKrDwWtTaDnLoCGTrC}EcAgDtIeDaGeUdZ_I`CqA`VmDjLiVz_@z@fk@eLzj@s@r_@yCtJkOlFgEdSoJ_AaItBkBvEKaIfCwGmPhQsIDqC_FlClAoB{CtBl@kBsEjC~Bc@mFuNwUkBdOkKlAcAtHaCTOpPmH`QeInBqFwGnF}@yKgNlGUaOsNwF`N}FnAeNvTsE`TyBff@`B~M`JhJ}CzAhDjDHdH~C|AeB|BjIpD}HjTmFnAVjWyO_Di@~FhPdl@RxJgFzC~AfDqB~DfBdAyDjBnClBgFxFwDoD|ClMyE\\nGvFiMp@bChFwHt@{@_FkAnE]kEcF`FGmBkEz@yG`UuM_JoUrLdApKqGtQ~F~NtCyG",{"de":587,"en":588},"Der Trail des 6 Cols startet beim Grand Raid du Guillestrois-Queyras am selben Tag wie die Ultra Tour und hat seinen höchsten Punkt schon nach 18 Kilometern hinter sich. Danach reihen sich bis Guillestre noch fünf große Anstiege aneinander, und gerade weil der Auftakt so hoch hinausführt, wird er leicht zu schnell gelaufen.","The Trail des 6 Cols starts on the same day as the Ultra Tour at the Grand Raid du Guillestrois-Queyras and passes its highest point after only 18 kilometres. Five more big climbs follow on the way to Guillestre, and precisely because the opening reaches so high, it is easy to run it too fast.",{"de":590,"en":591},"Vom Start auf rund 1.600 Metern geht es fast sofort bergauf. Zwei steile Anstiege kurz hintereinander bringen dich bis Kilometer elf auf über 2.600 Meter, ein dritter Aufschwung führt auf etwa 2.800 Meter, den Gipfel der Strecke. Danach verliert der Trail des 6 Cols über einen langen, gestuften Abstieg bis Kilometer 31 fast 900 Höhenmeter.\n\nIn der zweiten Hälfte wird die Strecke kantiger. Ab Kilometer 31 folgt sie der gemeinsamen Linie der langen Strecken: knapp 800 Höhenmeter auf vier Kilometern, ein Abstieg auf gut 1.600 Meter, der nächste Anstieg auf über 2.500 Meter. Bei Kilometer 59 kommt der härteste Brocken mit gut 1.100 Höhenmetern am Stück, danach zwei kürzere, steile Anstiege. Die letzten neun Kilometer fallen rund 1.400 Meter ins Tal nach Guillestre.\n\nGestartet wird am 2. Juli. Fast zwei Drittel der Distanz sind steil, die Strecke verläuft größtenteils zwischen 1.700 und 2.800 Metern und endet im Talboden, deutlich tiefer als der Start.","From the start at around 1,600 metres the course climbs almost immediately. Two steep climbs in quick succession put you above 2,600 metres by kilometre eleven, and a third rise leads to about 2,800 metres, the summit of the course. The Trail des 6 Cols then sheds almost 900 metres over a long, stepped descent to kilometre 31.\n\nThe second half gets sharper. From kilometre 31 it follows the shared line of the long courses: almost 800 metres in four kilometres, a descent to just over 1,600 metres, then the next climb to over 2,500. At kilometre 59 comes the hardest block, a good 1,100 metres in one go, followed by two shorter steep climbs. The final nine kilometres drop roughly 1,400 metres into the valley at Guillestre.\n\nThe start is on 2 July. Nearly two thirds of the distance is steep, most of the course runs between 1,700 and 2,800 metres, and it finishes on the valley floor, well below where it began.",{"de":593,"en":594},"Der Auftakt ist die Falle dieses Rennens. Die ersten 18 Kilometer bringen dich frisch auf den höchsten Punkt, und der lange Abstieg danach lädt zum Laufenlassen ein. Wer hier Zeit gutmacht, bezahlt sie in der zweiten Hälfte doppelt, denn nach Kilometer 31 folgen noch fünf Anstiege, darunter der härteste des Tages.\n\nTeile das Rennen gedanklich bei Kilometer 31. Bis dahin zählst du nur, wie wenig Kraft du verbrauchst; danach beginnt das eigentliche Rennen. Der Anstieg ab Kilometer 59 mit gut 1.100 Höhenmetern ist die Stelle, an der sich Gruppen auflösen. Steige ihn in einem Rhythmus, den du ohne Pause halten kannst, und iss davor.\n\nNach dem letzten Gipfel folgen rund 1.400 Meter Abstieg auf neun Kilometern. Bremse früh und gleichmäßig statt spät und hart; auf diesem Gefälle entscheidet die Beinmuskulatur, ob du die letzte Stunde laufen oder nur noch gehen kannst.","The opening is this race's trap. The first 18 kilometres take you fresh to the highest point, and the long descent that follows invites you to let go. Whatever time you bank there, you repay twice in the second half, where five more climbs follow kilometre 31, the hardest of the day among them.\n\nSplit the race in your head at kilometre 31. Until then, the only measure is how little you spend; after it, the real race starts. The climb from kilometre 59, with a good 1,100 metres, is where groups break apart. Climb it at a rhythm you can hold without stopping, and eat before it.\n\nAfter the last summit come about 1,400 metres of descent in nine kilometres. Brake early and evenly rather than late and hard; on that gradient your legs decide whether you can run the last hour or only walk it.",{"de":596,"en":597},"Im Altersklassenfeld bist du etwa 17 bis 24 Stunden unterwegs, also in vielen Fällen durch die Nacht. Die Belastung ist aerob und gleichmäßig, aber unter hohem Kraftanteil: steiles Gehen bergauf und lange, steile Abstiege wechseln sich ab.\n\nRennentscheidend ist die zweite Hälfte ab Kilometer 31 mit dem großen Anstieg bei Kilometer 59. Trainiere lange Läufe mit einem ruhigen, hohen Auftakt und den härtesten Anstiegen im letzten Drittel, damit du lernst, mit vorermüdeten Beinen kräftig zu steigen.\n\nFür den langen Abstieg nach dem Höhepunkt und den Schluss ins Tal brauchst du belastbare Oberschenkel. Baue regelmäßig Abwärtsläufe über 1.000 Höhenmeter ein und ergänze Krafttraining für Beine und Rumpf. Steiles Gehen mit Stöcken gehört in jede lange Einheit.\n\nDer Auftakt führt in den ersten Stunden auf rund 2.800 Meter, der Start ist am 2. Juli. Ein paar Trainingstage in der Höhe vorab nehmen dem ersten Gipfel den Schrecken, und Nachtläufe mit Stirnlampe und warmer Kleidung bereiten dich auf die Stunden nach Sonnenuntergang vor.","As an age-group runner you will be out for roughly 17 to 24 hours, which for many means through the night. The effort is aerobic and steady but strength-heavy: steep uphill hiking alternates with long, steep descents.\n\nThe race is decided in the second half from kilometre 31, with the big climb at kilometre 59. Train long runs with a calm, high start and the hardest climbs in the last third, so that you learn to climb strongly on tired legs.\n\nThe long descent after the summit and the final drop to the valley need resilient quads. Add regular downhill runs of more than 1,000 metres and strength work for legs and core. Steep hiking with poles belongs in every long session.\n\nThe opening reaches about 2,800 metres within the first hours, and the start is on 2 July. A few days of training at altitude beforehand take the edge off that first summit, and night runs with a headlamp and warm kit prepare you for the hours after sunset.",{"raceName":599,"kind":18,"hasTrack":19,"composedLegs":20,"startDate":233,"leg":20,"legGroup":20,"distanceInMeters":600,"elevationGainInMeters":601,"format":24,"profile":602,"intro":762,"description":765,"pacing":768,"training":771},"Trail des Crêtes",65000,4212,{"classification":26,"routeShape":237,"totalAscentM":601,"totalDescentM":603,"netElevationM":604,"vertPerKm":605,"climbs":606,"remainingVertM":646,"gradientDistribution":647,"downsampledProfile":651,"trackPolyline":761},5191,-979,68.5,[607,615,618,621,627,632,636,640],{"startKm":608,"lengthKm":609,"avgGradientPct":610,"maxGradientPct":611,"elevGainM":612,"score":613,"category":614},0.15,1.8,11.1,23.9,200,20048,"3",{"startKm":616,"lengthKm":65,"avgGradientPct":66,"maxGradientPct":437,"elevGainM":68,"score":617,"category":47},4.78,79378,{"startKm":619,"lengthKm":72,"avgGradientPct":73,"maxGradientPct":263,"elevGainM":75,"score":620,"category":39},18.73,53125,{"startKm":622,"lengthKm":609,"avgGradientPct":623,"maxGradientPct":624,"elevGainM":625,"score":626,"category":614},22,10.5,23.8,190,18955,{"startKm":628,"lengthKm":285,"avgGradientPct":443,"maxGradientPct":629,"elevGainM":630,"score":631,"category":614},24.28,33,293,29341,{"startKm":633,"lengthKm":273,"avgGradientPct":274,"maxGradientPct":634,"elevGainM":82,"score":635,"category":62},32.67,40.5,114132,{"startKm":637,"lengthKm":86,"avgGradientPct":87,"maxGradientPct":638,"elevGainM":269,"score":639,"category":39},45.88,42.5,53154,{"startKm":641,"lengthKm":285,"avgGradientPct":642,"maxGradientPct":643,"elevGainM":644,"score":645,"category":39},49.25,18.1,30,384,38428,82,{"flatPct":279,"upPct":648,"downPct":58,"steepUpPct":649,"steepDownPct":650},9.1,32.2,39.3,[652,654,657,660,663,666,669,671,674,677,680,683,686,688,691,694,697,700,702,704,707,710,712,714,717,720,723,726,729,732,735,738,741,744,747,749,751,754,756,759],{"km":99,"elevM":653},2040,{"km":655,"elevM":656},1.58,2198,{"km":658,"elevM":659},3.15,2037,{"km":661,"elevM":662},4.72,1851,{"km":664,"elevM":665},6.3,2127,{"km":667,"elevM":668},7.88,2462,{"km":670,"elevM":499},9.45,{"km":672,"elevM":673},11.03,2117,{"km":675,"elevM":676},12.6,1893,{"km":678,"elevM":679},14.18,1814,{"km":681,"elevM":682},15.75,1664,{"km":684,"elevM":685},17.33,1642,{"km":250,"elevM":687},1687,{"km":689,"elevM":690},20.48,2058,{"km":692,"elevM":693},22.05,2218,{"km":695,"elevM":696},23.63,2377,{"km":698,"elevM":699},25.2,2501,{"km":701,"elevM":400},26.78,{"km":703,"elevM":351},28.35,{"km":705,"elevM":706},29.93,1937,{"km":708,"elevM":709},31.53,1799,{"km":295,"elevM":711},1782,{"km":713,"elevM":532},34.67,{"km":715,"elevM":716},36.25,2396,{"km":718,"elevM":719},37.83,2755,{"km":721,"elevM":722},39.4,2584,{"km":724,"elevM":725},40.98,2291,{"km":727,"elevM":728},42.55,2023,{"km":730,"elevM":731},44.13,1848,{"km":733,"elevM":734},45.7,1770,{"km":736,"elevM":737},47.28,1956,{"km":739,"elevM":740},48.85,2278,{"km":742,"elevM":743},50.43,2460,{"km":745,"elevM":746},52,2503,{"km":748,"elevM":696},53.58,{"km":750,"elevM":728},55.15,{"km":752,"elevM":753},56.73,1677,{"km":546,"elevM":755},1385,{"km":757,"elevM":758},59.88,1137,{"km":760,"elevM":217},61.45,"_vyoGid|h@}D~HiK{AmEbGmB[lIw_@yBk@SuB`JcRrCwRzEmI|BuAr@ff@wGf^|BtBf@a@xNmYcA~DkAnUeCnF|CbH|EtCOrPaApH~CrAfBb\\pOzSo@~GwB_@jA`EuAz@lAhD}@vC\\hHlEvZwAbP|AqAjAlAtClXjDrCfDbQdLmAbCtGpNhGxA`CzA}@`DhEhCaAIbAjBYv@fAjAgCfAApCx@PpBdCc@XnBt@kADbA|BgBfBNb@qAhBpAdE_APzEgDzNLtJ`BQeAfDr@dChAQrBxW`@jAnEsEa@~FnBcCIrCvA}AXhClBsClErD|@|E{DlFcFRiBpH_@tSuE|L|@Cf@|CwBdAk@zFuEbOExEdCnGzBhRdE~K[fH~@`CCtElBpCXtFlDtEUnB~BxIhDfEPtE}@hBbDjEoBdEtEyABcG|B~A?qBjLhRjJl@xCxBpDxJ`@aA`A~@PhCzCeBjDyNzLkTZmCpEuCxFuK~LyK~Le@zKiPvCcBpBf@P}D|BqBYvBt@JaApH_GtGh@T_@hBfA?[~@jBIjBuD`BWhAdBf@}@xBR[`At@hBvJwApBjAbAqAfDNpF}EhFk@{@pCbCWjNcO~PyBnYaQfBkE|EsDbMsQs@{KtEoHr@cGs@kDvQgUdB_GzDeAzBaDdCj@zM{GbB{HfEM_@aApNeLxFoH|B_LhNcQjGpBBmA`BtD_@gClDrD|Eh@tAaCWo@n@Xk@wCnCe@v@rAbAyAM_HjCkFc@mCdIeKnDcAxCv@~E}D`EmK`DwCtCbEtK`AbTfVp@}DdCzBVgBl@|@pC_EdG~LxDiLEuC|BDd]~j@~ByAhMTvLrL|RlBdFbHzQ|DbBrCnDxAv@pFe@dEjFjDKpA~AdB_CXAfExFhBGxAeF`@}ArCL`FyGxN`@v@mB`@w@}@iDxByF|PeCsCwAhCkHjE{GvAmKjIkDC{B`IKfT}A`IsExDw@zNyBvJ@`FsGs@wBxBgCdJ}U~IgG}@mDpC_K|SpAr@cBnDrAhAs@vAh@~@oAlNwThc@wKrDqE~GmE|@wDfF_EnByDhJVdAoCGTrC}EcAw@lEoBfCeDaG]`Ds@kAaEbGcAe@mJpP_I`CoBhK\\vImDjLiVz_@DbKnAvIYjTgHrW}BfRMzOgApF`@dGmDfKwNzEgEdS_EbAoDcCg@lAyGf@kBvEKaIfDkE}@F\\sAiFhC}@dDeGxGsIDqC_FlClAoB{CtBl@kBsEjC~Bc@mFgBiFgFcCUaCj@U{DqEkBdOkKlAcAtHaCTu@bEd@lJa@Sm@fH}ElHeInBqFwGnF}@_HaFyBeGzBbApCyAgB{@oBmGiHiDwF`N}FnAeNvT_A~IsC`IYbTkB~KJbDpCtLo@h@~G`Ey@v@zBnB}CzAhDjDc@HrA~Bu@NnAdB_Ad@~C|AeB|BbIpBF~@cElFQvEgBdFmFnA|@zTe@nAyO_Dj@lDuApAnGdRpAvNfEfIRxJ{@\\d@hAqEr@~AfDoA|@~@j@aBtAfBdAyDjBnClB_G|CVzAwDoDBhExCbGyE\\bCnEjCf@wAbB{DVuDiARzBnBlB_G]w@rAsAw@VgDkAnE]kEcF`FGmBi@nACqA}C|@wDfGaBxLuM_JaNhJmFhAWxB|AvG}AbG_DpBS~E~F~N|AoBOuCfAS",{"de":763,"en":764},"Der Trail des Crêtes beginnt beim Grand Raid du Guillestrois-Queyras auf rund 2.000 Metern, so hoch wie keine andere Strecke, und endet fast 1.000 Meter tiefer in Guillestre. Diese Bilanz prägt das Rennen: Über 5.000 Meter Abstieg stellen die Beine vor eine härtere Aufgabe als die gut 4.200 Meter bergauf.","The Trail des Crêtes starts higher than any other course at the Grand Raid du Guillestrois-Queyras, at about 2,000 metres, and finishes almost 1,000 metres lower in Guillestre. That balance shapes the race: more than 5,000 metres of descent test your legs harder than the 4,200-odd metres of climbing.",{"de":766,"en":767},"Nach einem kurzen Aufschwung direkt nach dem Start fällt die Strecke ab und trifft bei Kilometer fünf auf ihren ersten großen Anstieg: knapp 800 Höhenmeter auf vier Kilometern, auf fast 2.500 Meter. Darauf folgt ein langer Abstieg bis unter 1.700 Meter, bevor drei aufeinanderfolgende Anstiege dich bis Kilometer 27 auf über 2.600 Meter bringen.\n\nDie zweite Hälfte trägt die schwerste Arbeit. Ab Kilometer 33 steigst du gut 1.100 Höhenmeter am Stück auf rund 2.750 Meter, den höchsten Punkt des Rennens. Zwei steile Anstiege mit zusammen gut 900 Höhenmetern folgen nach einer weiteren Talsohle. Ab Kilometer 52 geht es dann nur noch bergab, rund 1.400 Meter bis ins Ziel.\n\nGestartet wird am 3. Juli. Der Trail des Crêtes läuft von Anfang an im Hochgebirge und enthält praktisch keine flachen Abschnitte. Fast vier von zehn Kilometern führen steil bergab, so viel wie bei keiner anderen Strecke der Veranstaltung. Dieselbe Folge von Anstiegen bildet das Finale der Ultra Tour.","After a short rise straight from the start, the course drops and meets its first big climb at kilometre five: almost 800 metres in four kilometres, up to nearly 2,500 metres. A long descent to below 1,700 metres follows, before three consecutive climbs take you above 2,600 metres by kilometre 27.\n\nThe second half carries the heaviest work. From kilometre 33 you climb a good 1,100 metres in one go to about 2,750 metres, the high point of the race. Two steep climbs totalling just over 900 metres follow after another valley floor. From kilometre 52 it is downhill only, roughly 1,400 metres to the finish.\n\nThe start is on 3 July. The Trail des Crêtes runs in high mountains from the first step and has practically no level sections. Almost four in every ten kilometres descend steeply, more than on any other course of the event. The same sequence of climbs forms the finale of the Ultra Tour.",{"de":769,"en":770},"Der Trail des Crêtes wird bergab entschieden. Mit fast 1.000 Metern mehr Abstieg als Aufstieg leiden die Oberschenkel stärker als die Lunge, und genau dort liegt die Falle: Wer die frühen Abstiege, vor allem den langen bis unter 1.700 Meter, schnell läuft, hat für die zweite Hälfte keine Bremskraft mehr.\n\nDer große Anstieg ab Kilometer 33 ist der Prüfstein. Er kommt nach gut der Hälfte der Strecke und verlangt rund 1.100 Höhenmeter ohne Unterbrechung. Gehe ihn mit Stöcken in einem Rhythmus, den du bis oben halten kannst. Die beiden steilen Anstiege danach sind kürzer, aber sie setzen auf den müden Beinen auf.\n\nIm Schlussabstieg ab Kilometer 52 zahlt sich die Zurückhaltung aus. Wer hier noch kontrolliert laufen kann, holt auf zehn Kilometern mehr Zeit heraus als auf jedem Anstieg.","The Trail des Crêtes is decided downhill. With almost 1,000 metres more descent than ascent, your quads suffer more than your lungs, and that is where the trap lies: run the early descents fast, especially the long one to below 1,700 metres, and you will have no braking strength left for the second half.\n\nThe big climb from kilometre 33 is the test. It comes just past halfway and asks for about 1,100 metres without a break. Hike it with poles at a rhythm you can hold to the top. The two steep climbs after it are shorter, but they land on tired legs.\n\nOn the final descent from kilometre 52 your restraint pays off. If you can still run in control there, you gain more time over those ten kilometres than on any climb.",{"de":772,"en":773},"Für das Altersklassenfeld ist der Trail des Crêtes ein Tag von etwa 12 bis 17 Stunden. Die Belastung ist überwiegend aerob, mit langen steilen Gehphasen bergauf und einer ungewöhnlich großen Menge an steilem Abwärtslaufen.\n\nDas macht exzentrische Kraft zum wichtigsten Trainingsziel. Baue regelmäßig Abstiege von über 1.000 Höhenmetern ein, steigere ihren Umfang über Wochen und ergänze Kraftübungen wie Ausfallschritte und exzentrische Kniebeugen. Ziel ist, dass ein langer Abstieg nach sechs Stunden noch so sauber gelingt wie nach einer.\n\nRennentscheidend sind der große Anstieg ab Kilometer 33 und der Schlussabstieg ins Ziel. Lange Bergläufe sollten deshalb den härtesten Anstieg in der zweiten Hälfte haben und mit einem langen Abstieg enden, damit du genau diese Abfolge kennst.\n\nDer Start liegt schon auf rund 2.000 Metern, der höchste Punkt bei etwa 2.750 Metern, und große Teile der Strecke verlaufen darüber. Ein paar Tage Training in der Höhe vor dem Juli erleichtern den Einstieg, besonders den ersten großen Anstieg nach fünf Kilometern.","For an age-group runner the Trail des Crêtes is a day of roughly 12 to 17 hours. The effort is mostly aerobic, with long steep hiking phases uphill and an unusually large amount of steep downhill running.\n\nThat makes eccentric strength the main training target. Add regular descents of more than 1,000 metres, build their volume over weeks, and complement them with strength work such as lunges and eccentric squats. The goal is a long descent after six hours that is as clean as one after the first hour.\n\nThe race-deciding parts are the big climb from kilometre 33 and the final descent to the finish. Long mountain runs should therefore put their hardest climb in the second half and end on a long descent, so this exact sequence is familiar.\n\nThe start is already at about 2,000 metres, the high point around 2,750, and much of the course runs between the two. A few days of altitude training before July make the opening easier, especially the first big climb after five kilometres.",{"raceName":775,"kind":18,"hasTrack":19,"composedLegs":20,"startDate":233,"leg":20,"legGroup":20,"distanceInMeters":776,"elevationGainInMeters":777,"format":24,"profile":778,"intro":940,"description":943,"pacing":946,"training":949},"Trail des Lacs",48000,3219,{"classification":26,"routeShape":237,"totalAscentM":777,"totalDescentM":779,"netElevationM":780,"vertPerKm":781,"climbs":782,"remainingVertM":99,"gradientDistribution":825,"downsampledProfile":829,"trackPolyline":939},3796,-577,71.3,[783,790,795,802,807,811,814,820],{"startKm":784,"lengthKm":785,"avgGradientPct":786,"maxGradientPct":787,"elevGainM":788,"score":789,"category":20},1.45,0.63,7.8,20.5,49,4886,{"startKm":791,"lengthKm":792,"avgGradientPct":286,"maxGradientPct":793,"elevGainM":75,"score":794,"category":39},2.4,2.98,43.8,53146,{"startKm":796,"lengthKm":797,"avgGradientPct":798,"maxGradientPct":799,"elevGainM":800,"score":801,"category":614},5.68,1.93,9.9,23.7,191,19147,{"startKm":803,"lengthKm":285,"avgGradientPct":443,"maxGradientPct":804,"elevGainM":805,"score":806,"category":614},7.95,31.5,294,29392,{"startKm":808,"lengthKm":273,"avgGradientPct":274,"maxGradientPct":809,"elevGainM":82,"score":810,"category":62},16.35,39.6,114098,{"startKm":812,"lengthKm":86,"avgGradientPct":43,"maxGradientPct":36,"elevGainM":269,"score":813,"category":39},29.55,53195,{"startKm":815,"lengthKm":816,"avgGradientPct":73,"maxGradientPct":817,"elevGainM":818,"score":819,"category":39},32.92,2.15,29.2,386,38607,{"startKm":821,"lengthKm":785,"avgGradientPct":822,"maxGradientPct":93,"elevGainM":823,"score":824,"category":20},36.17,5.6,35,3512,{"flatPct":826,"upPct":827,"downPct":43,"steepUpPct":96,"steepDownPct":828},2.8,10.6,37,[830,832,835,837,840,842,845,847,849,852,854,857,860,863,866,868,871,874,877,880,882,885,887,890,893,896,899,902,905,908,911,914,917,920,923,926,929,932,935,937],{"km":99,"elevM":831},1637,{"km":833,"elevM":834},1.15,1644,{"km":836,"elevM":687},2.33,{"km":838,"elevM":839},3.48,1901,{"km":243,"elevM":841},2139,{"km":843,"elevM":844},5.8,2225,{"km":846,"elevM":382},6.95,{"km":848,"elevM":485},8.1,{"km":850,"elevM":851},9.25,2537,{"km":853,"elevM":133},10.43,{"km":855,"elevM":856},11.58,2439,{"km":858,"elevM":859},12.73,2229,{"km":861,"elevM":862},13.9,1882,{"km":864,"elevM":865},15.05,1810,{"km":58,"elevM":867},1728,{"km":869,"elevM":870},17.38,1919,{"km":872,"elevM":873},18.52,2210,{"km":875,"elevM":876},19.68,2373,{"km":878,"elevM":879},20.85,2605,{"km":622,"elevM":881},2846,{"km":883,"elevM":884},23.15,2564,{"km":886,"elevM":307},24.3,{"km":888,"elevM":889},25.48,2100,{"km":891,"elevM":892},26.63,1955,{"km":894,"elevM":895},27.78,1850,{"km":897,"elevM":898},28.95,1790,{"km":900,"elevM":901},30.1,1816,{"km":903,"elevM":904},31.25,2063,{"km":906,"elevM":907},32.42,2272,{"km":909,"elevM":910},33.58,2350,{"km":912,"elevM":913},34.73,2580,{"km":915,"elevM":916},35.9,2467,{"km":918,"elevM":919},37.05,2427,{"km":921,"elevM":922},38.2,2141,{"km":924,"elevM":925},39.35,1873,{"km":927,"elevM":928},40.53,1654,{"km":930,"elevM":931},41.68,1432,{"km":933,"elevM":934},42.83,1255,{"km":52,"elevM":936},1111,{"km":938,"elevM":100},45.15,"syroGyujh@xEnK`@aA`A~@PhCpB]hJkZfHaKZmCpEuCxFuK~LyK~Le@zKiPvCcBpBf@P}D|BqBYvBt@JaApH_GtGh@T_@hBfA?[~@jBIjBuD`BWhAdBf@}@xBR[`At@hBvJwApBjAbAqAfDNpF}EhFk@{@pCbCWjNcO~PyBnYaQfBkE|EsDbMsQs@{KtEoHr@cGs@kDvQgUdB_GzDeAzBaDdCj@zM{GbB{HfEM_@aApNeLxFoH|B_LhNcQjGpBBmA`BtD_@gClDrD|Eh@tAaCWo@n@Xk@wCnCe@v@rAbAyAM_HjCkFc@mCdIeKnDcAxCv@~E}D`EmK`DwCtCbEtK`AbTfVp@}DdCzBVgBl@|@pC_EdG~Lx@uEv@P`A{J|BDd]~j@~ByAhMTvLrL|RlBdFbHzQ|DbBrCnDxAv@pFe@dEjFjDKpA~AdB_CXAfExFhBGxAeF`@}ArCL`FyGxN`@v@mB`@w@}@iDxByF|PeCsCwAhCgQbHmKjIkDC{B`IKfT}A`IsExDw@zNyBvJ@`FsGs@wBxBgCdJ}U~IgG}@mDpC_K|SpAr@cBnDrAhAs@vAh@~@oAlNwIjS_J|NwKrDqE~GmE|@wDfF_EnByDhJVdAoCGTrC}EcAw@lEoBfCeDaG]`Ds@kAaEbGcAe@mJpP_I`CoBhK\\vImDjLiVz_@DbKnAvIYjTgHrW}BfRMzOgApF`@dGyCtJkOlFgEdS_EbAoDcCg@lAyGf@kBvEKaIfDkE}@F\\sAiFhC}@dDeGxGsIDqC_FlClAoB{CtBl@kBsEjC~Bc@mFgBiFgFcCUaCj@U{DqEkBdOkKlAcAtHaCTu@bEd@lJa@Sm@fH}ElHeInBqFwGnF}@_HaFyBeGzBbApCyAgB{@oBmGiHiDwF`N}FnAeNvT_A~IsC`IYbTkB~KJbDpCtLo@h@~G`Ey@v@zBnB}CzAhDjDc@HrA~Bu@NnAdB_Ad@~C|AeB|BbIpBF~@cElFQvEgBdFmFnA|@zTe@nAyO_Dj@lDuApAnGdRpAvNfEfIRxJ{@\\d@hAuBB@hA}AY~AfDoA|@~@j@aBtAfBdAyDjBnClB_G|CVzAwDoDBhExCbGyE\\bCnEjCf@wAbB{DVuDiARzBnBlB_G]w@rAsAw@VgDkAnE]kEcF`FGmBi@nACqA}C|@wDfGaBxLuM_JaNhJmFhAWxB|AvG}AbG_DpBS~E~F~N|AoBOuCfAS",{"de":941,"en":942},"Beim Trail des Lacs erreichst du den höchsten Punkt des Grand Raid du Guillestrois-Queyras schon nach 22 Kilometern, auf rund 2.850 Metern. Die Strecke ist kürzer als die großen Distanzen, aber nicht sanfter: Sie bündelt die schwersten Anstiege des gemeinsamen Schlussteils auf knapp 50 Kilometern und endet mit einem langen Abstieg nach Guillestre.","On the Trail des Lacs you reach the highest point of the Grand Raid du Guillestrois-Queyras after just 22 kilometres, at around 2,850 metres. The course is shorter than the big distances but not gentler: it packs the hardest climbs of the shared closing section into under 50 kilometres and ends with a long descent to Guillestre.",{"de":944,"en":945},"Der Start liegt auf gut 1.600 Metern, und schon bei Kilometer 2,4 beginnt der erste steile Anstieg mit über 500 Höhenmetern. Danach steigt die Strecke weiter in Stufen, bis du bei Kilometer zehn auf über 2.600 Metern stehst. Es folgt ein Abstieg von fast 900 Metern bis in eine Talsohle um Kilometer 16.\n\nDort beginnt der Kern des Rennens. Gut 1.100 Höhenmeter am Stück führen auf den höchsten Punkt bei Kilometer 22. Ein langer Abstieg bringt dich wieder unter 1.800 Meter, dann folgen zwei steile Anstiege kurz hintereinander auf knapp 2.600 Meter. Ab Kilometer 35 fällt der Weg über rund 1.500 Höhenmeter bis ins Ziel in Guillestre.\n\nGestartet wird am 3. Juli. Flache Kilometer gibt es so gut wie keine; fast 70 Prozent der Strecke sind steil, und sie verläuft größtenteils oberhalb von 1.800 Metern im Hochgebirge.","The start is at just over 1,600 metres, and the first steep climb of more than 500 metres begins at kilometre 2.4. The course then keeps climbing in steps until you stand above 2,600 metres at kilometre ten. A drop of almost 900 metres follows, down to a valley floor around kilometre 16.\n\nThat is where the core of the race begins. A good 1,100 metres of continuous climbing lead to the highest point at kilometre 22. A long descent takes you back below 1,800 metres, then two steep climbs in quick succession reach almost 2,600. From kilometre 35 the trail drops roughly 1,500 metres to the finish in Guillestre.\n\nThe start is on 3 July. Level kilometres hardly exist; almost 70 percent of the course is steep, and most of it lies above 1,800 metres in high mountains.",{"de":947,"en":948},"Der Trail des Lacs verlangt früh viel. Nach zehn Kilometern hast du bereits rund 1.000 Höhenmeter gestiegen, und der eigentliche Hauptanstieg kommt erst danach. Gehe die ersten Anstiege deshalb bewusst ruhig und nutze den Abstieg bis Kilometer 16, um zu essen und den Puls zu senken, statt Zeit gutzumachen.\n\nDer Anstieg auf den höchsten Punkt entscheidet über den Rest des Tages. Wer ihn in einem gleichmäßigen Rhythmus schafft, hat für die zweite Hälfte genug übrig; wer ihn erzwingt, zahlt in den beiden steilen Anstiegen danach.\n\nDie Falle ist der Schlussabstieg mit rund 1.500 Höhenmetern auf gut zehn Kilometern. Er wirkt nach dem letzten Gipfel wie ein Geschenk, ist aber die längste Bremsarbeit des Rennens. Lauf ihn in einem Tempo, bei dem du die Schritte noch setzt, statt dich hinunterfallen zu lassen.","The Trail des Lacs asks a lot early. After ten kilometres you have already climbed about 1,000 metres, and the main climb is still to come. So take the first climbs deliberately easy, and use the descent to kilometre 16 to eat and settle your heart rate rather than to bank time.\n\nThe climb to the highest point decides the rest of the day. Take it at an even rhythm and you will have enough left for the second half; force it and you pay on the two steep climbs that follow.\n\nThe trap is the final descent, roughly 1,500 metres over just over ten kilometres. After the last summit it feels like a gift, but it is the longest braking effort of the race. Run it at a pace where you still place each step rather than letting yourself fall down the hill.",{"de":950,"en":951},"Rechne im Altersklassenfeld mit etwa 8 bis 12 Stunden. Die Belastung ist aerob, mit hohem Kraftanteil am steilen Hang und einer großen Menge an steilem Abwärtslaufen; Tempophasen spielen kaum eine Rolle.\n\nRennentscheidend sind der große Anstieg ab Kilometer 16 und der lange Abstieg ins Ziel. Trainiere Bergläufe mit 1.000 Höhenmetern am Stück, idealerweise nach einer Vorbelastung von einigen Stunden, damit du den Hauptanstieg nicht frisch, sondern mit müden Beinen kennst.\n\nDer Schwerpunkt liegt auf steilem Bergaufgehen mit Stöcken und auf exzentrischer Kraft für die Abstiege. Lange Abstiege über 1.000 Höhenmeter gehören regelmäßig in den Plan, ergänzt durch Kraftübungen für Oberschenkel und Hüfte.\n\nDer höchste Punkt liegt bei rund 2.850 Metern, und das Rennen spielt sich großteils über 1.800 Metern ab. Ein paar Trainingstage in der Höhe vor dem Juli helfen beim Hauptanstieg, und eine verlässliche Wärmeschicht im Rucksack gehört bei so viel Zeit im Hochgebirge schon im Training in den Rucksack.","Expect roughly 8 to 12 hours as an age-group runner. The effort is aerobic, with a high strength share on steep slopes and a large amount of steep downhill running; speed phases barely matter.\n\nThe race-deciding parts are the big climb from kilometre 16 and the long descent to the finish. Train mountain runs with 1,000 metres of continuous climbing, ideally after a few hours of pre-fatigue, so you know the main climb on tired legs rather than fresh ones.\n\nThe focus is steep uphill hiking with poles and eccentric strength for the descents. Long descents of more than 1,000 metres belong in your plan regularly, backed by strength work for quads and hips.\n\nThe high point is around 2,850 metres, and most of the race runs above 1,800. A few days of altitude training before July help on the main climb, and with this much time in high mountains a reliable warm layer belongs in your pack in training as much as on race day.",{"raceName":953,"kind":18,"hasTrack":19,"composedLegs":20,"startDate":233,"leg":20,"legGroup":20,"distanceInMeters":954,"elevationGainInMeters":955,"format":24,"profile":956,"intro":1087,"description":1090,"pacing":1093,"training":1096},"Skyrace du Rif Bel",25000,1699,{"classification":26,"routeShape":27,"totalAscentM":955,"totalDescentM":363,"netElevationM":957,"vertPerKm":958,"climbs":959,"remainingVertM":99,"gradientDistribution":976,"downsampledProfile":980,"trackPolyline":1086},48,72.4,[960,966,970],{"startKm":99,"lengthKm":961,"avgGradientPct":962,"maxGradientPct":963,"elevGainM":964,"score":965,"category":62},10.78,11.8,59.4,1277,127666,{"startKm":967,"lengthKm":816,"avgGradientPct":286,"maxGradientPct":507,"elevGainM":968,"score":969,"category":39},10.95,385,38466,{"startKm":971,"lengthKm":972,"avgGradientPct":292,"maxGradientPct":973,"elevGainM":974,"score":975,"category":20},14.2,0.6,13.2,34,3419,{"flatPct":977,"upPct":978,"downPct":306,"steepUpPct":979,"steepDownPct":295},2.6,19.1,37.6,[981,983,985,988,990,992,995,998,1000,1003,1005,1008,1011,1014,1017,1020,1023,1025,1027,1030,1032,1034,1037,1040,1043,1045,1047,1050,1053,1056,1059,1061,1064,1067,1070,1072,1075,1078,1081,1084],{"km":99,"elevM":982},1013,{"km":972,"elevM":984},1042,{"km":986,"elevM":987},1.2,1072,{"km":609,"elevM":989},1125,{"km":791,"elevM":991},1187,{"km":993,"elevM":994},3,1250,{"km":996,"elevM":997},3.6,1334,{"km":102,"elevM":999},1420,{"km":1001,"elevM":1002},4.83,1550,{"km":1004,"elevM":313},5.43,{"km":1006,"elevM":1007},6.03,1639,{"km":1009,"elevM":1010},6.63,1674,{"km":1012,"elevM":1013},7.23,1720,{"km":1015,"elevM":1016},7.83,1786,{"km":1018,"elevM":1019},8.43,1866,{"km":1021,"elevM":1022},9.03,1945,{"km":1024,"elevM":673},9.63,{"km":1026,"elevM":693},10.23,{"km":1028,"elevM":1029},10.83,2284,{"km":1031,"elevM":342},11.43,{"km":1033,"elevM":337},12.05,{"km":1035,"elevM":1036},12.65,2560,{"km":1038,"elevM":1039},13.25,2628,{"km":1041,"elevM":1042},13.85,2475,{"km":1044,"elevM":743},14.45,{"km":864,"elevM":1046},2433,{"km":1048,"elevM":1049},15.65,2280,{"km":1051,"elevM":1052},16.25,2128,{"km":1054,"elevM":1055},16.85,2022,{"km":1057,"elevM":1058},17.45,1869,{"km":1060,"elevM":525},18.05,{"km":1062,"elevM":1063},18.65,1698,{"km":1065,"elevM":1066},19.25,1578,{"km":1068,"elevM":1069},19.88,1473,{"km":689,"elevM":1071},1371,{"km":1073,"elevM":1074},21.08,1285,{"km":1076,"elevM":1077},21.68,1166,{"km":1079,"elevM":1080},22.28,1115,{"km":1082,"elevM":1083},22.88,1095,{"km":1085,"elevM":217},23.48,"ovqoG{`rg@fAsCpBm@Lj@|AJnBvAfC}AzDsEfFo@b@_AZyDpAiCdCw@rAqBfFIrCaFlK[fBkDrHgGbHwJbAwKbAeBfAwGfCyC|A}DdAu@^sBlCuFjE{FbA_EdA_A`@}F|AsCb@oPdA{AJa@_@Nb@yAiC}LbBgDn@}FAmD]P@_Bt@yGlA_D@gBpAoGfBiCh@cIC_O`BwHGqBtB{HtCgF|@wEzDiFlCqKzCwF|@oEfDaEl@aDjBmE|BqDlIcG~BcGr@_IhDiIrCeC^iEtBaD|C@~EwEzB_GrAwA~AkHqB{DXk@SiCoCx@qCjCgAuANhAm@zAgBG_B~@uAnDVsAw@JXkAqFfCi@|CgG|GeAZTo@w@C}@fAIa@aAh@Qg@kBI{BuEfCbAoBqCzBj@_AqAm@eChB~B^Ai@k@QqB`@X}@qFoA_CiE_B[i@l@_@i@u@p@YaEsEcAvCi@rJaEdAqEBq@jHiC^ItCi@d@ElDp@xBInA]Sw@lH{BzBgBpDaGjBeAIkAwCsCuBfF_AgI_HoAuEnCrAxBo@Hm@u@E}A{BiAmEgHaDsF|KAdAoCPyBfAuB|E}IjMgA~D?|CqCdIg@vHVnFqBbOHfE~@fGnAtCs@r@fHdE_Al@xBpB}C`BxAn@nAtB_@LnA`Cq@NhAhBy@\\lAjApATcB~BpGtAl@VHt@eC`CaAvBGzDwBtELd@qFjAHvIx@nIWnAaBPkLcD_D?{BpBnBj@tEzH`D`MVjI~F~MGzEkAkBDtE`AhByBW|BbCsBGiA_AQb@RfB`CfAiCv@r@dA{A`At@bAfAL_F`Br@`A`Cp@mD`CsBCp@tAeBEgBuBCxAr@zCnCxEwBX}AYFlAz@rBnBz@V|@k@l@mEZ{CaBUx@Z~@rBnBcHKNpAYCqAm@VmBScAe@fCg@\\`@{B]g@gCjAyB|CBaCkArBF_A_Br@g@SoDhFmAvFSnEcAGkKeIwCZu@xAiAXmE`EcF~@iAzB`CfEc@xFgAxBcB\\m@~@a@zAHpCvFtMjBeAYkD`AA",{"de":1088,"en":1089},"Die Skyrace du Rif Bel ist die kürzeste Strecke des Grand Raid du Guillestrois-Queyras und die einzige mit einer ganz einfachen Form: ein einziger Anstieg vom Talboden auf über 2.600 Meter, dann der Weg zurück. Mehr Höhenmeter pro Kilometer hat keine andere Strecke der Veranstaltung.","The Skyrace du Rif Bel is the shortest course of the Grand Raid du Guillestrois-Queyras and the only one with a truly simple shape: one climb from the valley floor to over 2,600 metres, then the way back down. No other course of the event packs more climbing into each kilometre.",{"de":1091,"en":1092},"Die Runde beginnt auf gut 1.000 Metern im Tal und steigt von der ersten Minute an. Auf den ersten knapp elf Kilometern gewinnst du fast 1.300 Höhenmeter, anfangs moderat, ab etwa Kilometer neun deutlich steiler. Ohne echte Pause schließt ein zweiter, noch steilerer Aufschwung an, der dich bei Kilometer 13 auf rund 2.630 Meter bringt.\n\nDanach dreht die Strecke um und fällt auf etwa zehn Kilometern über 1.500 Meter zurück ins Tal. Der Abstieg ist anfangs flacher und wird mit sinkender Höhe gleichmäßig steil. Ziel ist wieder im Talboden, fast auf der Höhe des Starts.\n\nGestartet wird am 3. Juli. Die Skyrace führt in wenigen Stunden vom Tal ins Hochgebirge und zurück, mit kaum einem flachen Meter auf der ganzen Runde.","The loop starts at just over 1,000 metres in the valley and climbs from the first minute. Over the first eleven kilometres or so you gain almost 1,300 metres, moderately at first and noticeably steeper from around kilometre nine. With no real break, a second, steeper rise follows and takes you to about 2,630 metres at kilometre 13.\n\nThe course then turns and drops more than 1,500 metres back into the valley over about ten kilometres. The descent is gentler at first and settles into a steady steep line as you lose height. The finish is back on the valley floor, almost level with the start.\n\nThe start is on 3 July. The skyrace takes you from the valley into high mountains and back within a few hours, with barely a level metre on the whole loop.",{"de":1094,"en":1095},"Das Rennen besteht aus zwei Hälften mit völlig unterschiedlichen Aufgaben. Bergauf ist das Ziel ein Rhythmus, den du über mehr als zwei Stunden halten kannst. Die ersten Kilometer sind flach genug zum Laufen, und genau dort liegt die Falle: Wer dort zu schnell ist, steht am steilen Schlussaufschwung ab Kilometer elf mit schweren Beinen.\n\nDer Gipfel bei Kilometer 13 entscheidet, wie viel du im Abstieg noch herausholen kannst. Über 1.500 Höhenmeter bergab auf zehn Kilometern sind auf frischen Oberschenkeln eine Chance, auf ermüdeten eine Qual. Lauf ihn locker in den Hüften, mit kurzen schnellen Schritten, und lass dich unten nicht von der Erleichterung verleiten, auf dem letzten Stück alles zu geben.","The race consists of two halves with entirely different jobs. Uphill, the goal is a rhythm you can hold for more than two hours. The first kilometres are gentle enough to run, and that is the trap: go too fast there and you reach the steep final rise from kilometre eleven on heavy legs.\n\nThe summit at kilometre 13 decides how much you can still gain on the descent. More than 1,500 metres of downhill over ten kilometres is an opportunity on fresh quads and an ordeal on tired ones. Run it loose in the hips with short, quick steps, and do not let relief near the bottom tempt you into emptying everything on the final stretch.",{"de":1097,"en":1098},"Im Altersklassenfeld bist du etwa vier bis sechs Stunden unterwegs. Der Anstieg ist eine lange Schwellenarbeit nahe der aeroben Grenze, der Abstieg eine reine Kraft- und Koordinationsaufgabe.\n\nRennentscheidend sind der steile Schlussaufschwung zum Gipfel und die ersten Kilometer bergab, wenn die Beine vom Steigen noch schwer sind. Trainiere deshalb lange, durchgehende Anstiege von 1.000 Höhenmetern und mehr, bei denen das letzte Drittel das steilste ist, und hänge direkt einen zügigen Abstieg an.\n\nIm Wochenplan haben zwei Schwerpunkte Vorrang. Erstens steile Bergaufintervalle von 10 bis 20 Minuten, gegangen und gelaufen, um den Rhythmus am Hang zu festigen. Zweitens regelmäßige lange Abstiege mit Fokus auf Schrittfrequenz und Trittsicherheit, ergänzt durch exzentrisches Krafttraining für die Oberschenkel.\n\nDer Gipfel liegt bei über 2.600 Metern, rund 1.600 Meter über dem Start. Trainiere wenn möglich ein paar Mal in dieser Höhe und gewöhne dich daran, dass die Luft oben dünner ist, wenn das Steigen am schwersten wird.","As an age-group runner you will be out for roughly four to six hours. The climb is a long effort close to your aerobic limit, the descent a pure strength and coordination task.\n\nThe race-deciding parts are the steep final rise to the summit and the first kilometres downhill, when your legs are still heavy from climbing. So train long, continuous climbs of 1,000 metres or more with the steepest part in the last third, and add a brisk descent straight after.\n\nTwo priorities lead the weekly plan. First, steep uphill intervals of 10 to 20 minutes, hiked and run, to settle your rhythm on the slope. Second, regular long descents focused on cadence and sure footing, backed by eccentric strength work for the quads.\n\nThe summit sits above 2,600 metres, some 1,600 metres above the start. If you can, train at that height a few times and get used to the thinner air arriving just when the climbing is hardest.",[1100],{"eventName":6,"eventDate":9,"eventHomepageUrl":11},[1102,1110,1118,1126,1134,1142],{"slug":1103,"eventName":1104,"proseName":1105,"city":1106,"country":8,"eventType":14,"eventDate":1107,"distanceInMeters":1108,"elevationGainInMeters":1109,"classification":26},"nice-cote-dazur-by-utmb","Nice Côte d'Azur by UTMB",{"de":1104,"en":1104},"Nice","2026-09-26T00:00:00.000Z",165000,8547,{"slug":1111,"eventName":1112,"proseName":1113,"city":1114,"country":8,"eventType":14,"eventDate":1115,"distanceInMeters":1116,"elevationGainInMeters":1117,"classification":26},"trail-de-haute-provence","Trail de Haute Provence",{"de":1112,"en":1112},"Forcalquier","2027-05-06T00:00:00.000Z",166000,6937,{"slug":1119,"eventName":1120,"proseName":1121,"city":1122,"country":8,"eventType":14,"eventDate":1123,"distanceInMeters":1124,"elevationGainInMeters":1125,"classification":26},"trail-alsace-grand-est-by-utmb","Trail Alsace Grand Est by UTMB",{"de":1120,"en":1120},"Obernai","2027-05-14T00:00:00.000Z",158000,5663,{"slug":1127,"eventName":1128,"proseName":1129,"city":1130,"country":8,"eventType":14,"eventDate":1131,"distanceInMeters":1132,"elevationGainInMeters":1133,"classification":26},"ultra-trail-cote-dazur-mercantour","Ultra Trail Côte d'Azur Mercantour",{"de":1128,"en":1128},"Saint-Martin-Vésubie","2027-07-03T00:00:00.000Z",122130,7925,{"slug":1135,"eventName":1136,"proseName":1137,"city":1139,"country":8,"eventType":14,"eventDate":1140,"distanceInMeters":234,"elevationGainInMeters":1141,"classification":26},"trail-du-ventoux","Trail du Ventoux Au Vieux Campeur",{"de":1138,"en":1138},"Trail du 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\u003C/svg>\n    \u003C/a>\n    \u003Cdiv class=\"nav-links\">\n      \u003Ca href=\"youb-so-funktionierts.html\">So funktioniert's\u003C/a>\n      \u003Ca href=\"youb-mission.html\">Mission\u003C/a>\n      \u003Ca href=\"youb-faq.html\">FAQ\u003C/a>\n      \u003Ca href=\"youb-blog.html\">Blog\u003C/a>\n      \u003Ca href=\"youb-kalender.html\" style=\"text-decoration:underline; text-underline-offset:4px;\">Kalender\u003C/a>\n    \u003C/div>\n    \u003Cdiv class=\"nav-cta\">\n      \u003Ca class=\"btn btn-light btn-sm\" href=\"youb-login.html\">login\u003C/a>\n      \u003Ca class=\"btn btn-dark btn-sm\" href=\"#\">app laden\u003C/a>\n    \u003C/div>\n  \u003C/div>\n\u003C/nav>\u003Cheader class=\"sp-hero rd-hero\" data-glass=\"1\">\u003Cimg class=\"sp-bg\" src=\"/redesign/supplied/source/uploads/pierre-antoine-franck-OpDIYfAb4WQ-unsplash.jpg\" alt=\"\">\u003Cdiv class=\"wrap sp-hero-in\">\n\u003Cdiv class=\"rd-crumb\">\u003Ca href=\"youb-kalender.html\">← Wettkampfkalender\u003C/a>\u003C/div>\n\u003Cdiv class=\"rd-meta\" style=\"display:flex; flex-wrap:wrap; align-self:flex-start;\">\u003Cspan style=\"padding:6px 10px; font-family:var(--font-mono); font-size:9.5px; letter-spacing:.22em; font-weight:700; text-transform:uppercase; background:#FCF666; color:#7C7F5C;\">Laufen\u003C/span>\u003Cspan style=\"padding:6px 10px; font-family:var(--font-mono); font-size:9.5px; letter-spacing:.22em; font-weight:700; text-transform:uppercase; background:#1c1a16; color:#FFFFFF;\">24.09.2026\u003C/span>\u003Cspan style=\"padding:6px 10px; font-family:var(--font-mono); font-size:9.5px; letter-spacing:.22em; font-weight:700; text-transform:uppercase; background:#FFFFFF; color:#1c1a16;\">Linz, AT\u003C/span>\u003C/div>\n\u003Ch1 class=\"sp-h1\">Linzer City Night Run.\u003C/h1>\n\u003Cp class=\"sp-lead\">Eine Runde durch die Linzer Innenstadt, Start um 20:30 Uhr an der Promenade. Zweimal über die Donau, flach – bis auf die Brückenrampen.\u003C/p>\n\u003Cdiv style=\"display:flex; gap:12px; flex-wrap:wrap;\">\u003Ca class=\"btn btn-dark rd-ybtn\" href=\"#\">training starten →\u003C/a>\u003Ca class=\"btn btn-light\" href=\"https://www.linzercitynightrun.com/\" style=\"color:#FFF; border-color:rgba(255,255,255,.7);\">offizielle website ↗\u003C/a>\u003C/div>\n\u003Cdiv class=\"rd-facts\">\u003Cdiv>\u003Csmall>Letzte Austragung\u003C/small>\u003Cb>24.09.2026\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Ort\u003C/small>\u003Cb>Linz, AT\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Distanz\u003C/small>\u003Cb>5,2 km\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Höhenmeter\u003C/small>\u003Cb>+64 m\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Profil\u003C/small>\u003Cb>Hügelig\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Streckenform\u003C/small>\u003Cb>Rundkurs\u003C/b>\u003C/div>\u003C/div>\n\u003C/div>\u003C/header>\n\u003Csection class=\"sp-sec\" id=\"strecke\">\u003Cdiv class=\"wrap\">\n\u003Cdiv class=\"rd-route\">\n\u003Cdiv>\u003Cspan class=\"sp-label\">Strecke & Höhenmeter\u003C/span>\u003Ch2 class=\"sp-h2\">Zweimal über die Donau, einmal durch die Altstadt.\u003C/h2>\n\u003Cp class=\"sp-p\">Von der Promenade über den Hauptplatz und die Nibelungenbrücke nach Urfahr, eine Schleife am Ars Electronica Center vorbei und bei Kilometer zwei zurück in die Altstadt.\u003C/p>\n\u003Cp class=\"sp-p\">Die zweite Hälfte gehört der Innenstadt: Landhausplatz, Neuer Dom, Musiktheater – und die Landstraße zurück ins Ziel. Gut ein Drittel läuft über Pflaster.\u003C/p>\u003C/div>\n\u003Cdiv class=\"rd-map\" id=\"rd-map\">\u003Cspan class=\"rd-maplabel\">Start / Ziel · Promenade\u003C/span>\u003C/div>\n\u003C/div>\n\u003Cdiv class=\"rd-prof\">\n\u003Cdiv class=\"rd-prof-head\">\u003Cspan class=\"sp-label\">Höhenprofil\u003C/span>\u003Cspan class=\"sp-label\" style=\"color:var(--ink-soft);\">Fahre über die Grafik\u003C/span>\u003C/div>\n\u003Cdiv class=\"rd-chart\" id=\"rd-chart\">\u003Csvg id=\"rd-svg\" viewBox=\"0 0 1000 300\" preserveAspectRatio=\"none\">\u003C/svg>\u003Cdiv class=\"rd-tip\" id=\"rd-tip\">\u003C/div>\u003C/div>\n\u003Cdiv class=\"rd-axis\">\u003Cspan>0 km\u003C/span>\u003Cspan>1,3 km\u003C/span>\u003Cspan>2,6 km\u003C/span>\u003Cspan>3,9 km\u003C/span>\u003Cspan>5,2 km\u003C/span>\u003C/div>\n\u003Cdiv class=\"rd-params\">\u003Cdiv>\u003Csmall>Anstieg\u003C/small>\u003Cb>+64 m\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Abstieg\u003C/small>\u003Cb>−64 m\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Hm / km\u003C/small>\u003Cb>12,1\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Höchster Punkt\u003C/small>\u003Cb>275 m\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Tiefster Punkt\u003C/small>\u003Cb>234 m\u003C/b>\u003C/div>\u003C/div>\n\u003C/div>\n\u003Cdiv class=\"rd-split2\">\n\u003Cdiv>\u003Cspan class=\"sp-label\">Steigungsverteilung\u003C/span>\n\u003Cdiv class=\"rd-dist\">\u003Cspan style=\"width:31.1%; background:#EFEAE0;\">\u003C/span>\u003Cspan style=\"width:30.7%; background:#FCF9C4;\">\u003C/span>\u003Cspan style=\"width:1.4%; background:#FCF666;\">\u003C/span>\u003Cspan style=\"width:35.4%; background:#AFB293;\">\u003C/span>\u003Cspan style=\"width:1.4%; background:#7C7F5C;\">\u003C/span>\u003C/div>\n\u003Cdiv class=\"rd-legend\">\u003Cdiv>\u003Ci style=\"background:#EFEAE0;\">\u003C/i>Flach (<2 %)\u003Cem>31,1 %\u003C/em>\u003C/div>\u003Cdiv>\u003Ci style=\"background:#FCF9C4;\">\u003C/i>Moderat bergauf (2–6 %)\u003Cem>30,7 %\u003C/em>\u003C/div>\u003Cdiv>\u003Ci style=\"background:#FCF666;\">\u003C/i>Steil bergauf (>6 %)\u003Cem>1,4 %\u003C/em>\u003C/div>\u003Cdiv>\u003Ci style=\"background:#AFB293;\">\u003C/i>Moderat bergab (2–6 %)\u003Cem>35,4 %\u003C/em>\u003C/div>\u003Cdiv>\u003Ci style=\"background:#7C7F5C;\">\u003C/i>Steil bergab (>6 %)\u003Cem>1,4 %\u003C/em>\u003C/div>\u003C/div>\u003C/div>\n\u003Cdiv>\u003Cspan class=\"sp-label\">Anstiege auf der Strecke\u003C/span>\n\u003Ctable class=\"rd-table\">\u003Cthead>\u003Ctr>\u003Cth>Start\u003C/th>\u003Cth>Länge\u003C/th>\u003Cth>Ø\u003C/th>\u003Cth>Max.\u003C/th>\u003Cth>Gewinn\u003C/th>\u003Cth>Kat.\u003C/th>\u003C/tr>\u003C/thead>\u003Ctbody>\u003Ctr>\u003Ctd>km 2,1\u003C/td>\u003Ctd>0,4 km\u003C/td>\u003Ctd>4,8 %\u003C/td>\u003Ctd>7,9 %\u003C/td>\u003Ctd>+19 m\u003C/td>\u003Ctd>—\u003C/td>\u003C/tr>\u003C/tbody>\u003C/table>\n\u003Cp class=\"rd-note\">Kategorien nach Radsport-Konvention: Kat. 4 sind die leichtesten bewerteten Anstiege, HC die härtesten. Kurze Anstiege unter der Kat.-4-Schwelle bleiben unbewertet.\u003C/p>\u003C/div>\n\u003C/div>\n\u003C/div>\u003C/section>\n\u003Csection class=\"sp-sec rd-dark\" data-glass=\"1\">\u003Cdiv class=\"wrap\">\n\u003Cspan class=\"sp-label\">Pacing-Strategie\u003C/span>\u003Ch2 class=\"sp-h2\">Gleichmäßig schlägt schnell.\u003C/h2>\n\u003Cdiv class=\"rd-pace\">\n\u003Cdiv>\u003Cspan class=\"rd-km\" style=\"background:#FCF666; color:#7C7F5C;\">km 0–1\u003C/span>\u003Ch3>Kontrolliert starten\u003C/h3>\u003Cp>3.000 Startende ziehen den ersten Kilometer zu schnell. Kein Anstieg bremst dich von selbst – geh die ersten Minuten bewusst ruhig an.\u003C/p>\u003C/div>\n\u003Cdiv>\u003Cspan class=\"rd-km\" style=\"background:#FCF666; color:#7C7F5C;\">km 1 & 2\u003C/span>\u003Ch3>Brückenrampen\u003C/h3>\u003Cp>Die beiden Rampen der Nibelungenbrücke sind kurz, kommen aber, wenn das Anfangstempo drückt. Schritt verkürzen statt Pace erzwingen.\u003C/p>\u003C/div>\n\u003Cdiv>\u003Cspan class=\"rd-km\" style=\"background:#FCF666; color:#7C7F5C;\">Altstadt\u003C/span>\u003Ch3>Pflaster im Dunkeln\u003C/h3>\u003Cp>Kopfsteinpflaster ist bei Nässe rutschig und im Kunstlicht schwer einzuschätzen. Kurven sauber nehmen kostet weniger als Bremsen in der Gasse.\u003C/p>\u003C/div>\n\u003C/div>\u003C/div>\u003C/section>\n\u003Csection class=\"sp-sec beige\">\u003Cdiv class=\"wrap\">\n\u003Cspan class=\"sp-label\">Trainingsplan · 12 Wochen\u003C/span>\u003Ch2 class=\"sp-h2\">22 bis 35 Minuten an der Schwelle.\u003C/h2>\n\u003Cp class=\"sp-p\">Keine langen Anstiege, kein Gelände, das Pausen erzwingt – sondern durchgehend hohe Intensität. Genau darauf zielt die Vorbereitung.\u003C/p>\n\u003Cdiv class=\"rd-plan\">\u003Cimg class=\"rd-plan-bg\" src=\"/redesign/supplied/source/uploads/victoire-joncheray-H30w37gpkro-unsplash.jpg\" alt=\"\" style=\"object-position:40% 50%; filter:saturate(.35) contrast(.85) brightness(1.05);\">\n\u003Cdiv style=\"--c:#7C8A2E;\">\u003Cspan class=\"wk\">Kern\u003C/span>\u003Cdiv>\u003Ch3>Intervalle im Wettkampftempo\u003C/h3>\u003Cp>800 bis 1.000 Meter mit kurzen Trabpausen.\u003C/p>\u003C/div>\u003C/div>\n\u003Cdiv style=\"--c:#5F6146;\">\u003Cspan class=\"wk\">Wöchentlich\u003C/span>\u003Cdiv>\u003Ch3>Tempodauerlauf\u003C/h3>\u003Cp>20 bis 25 Minuten für ein Tempo, das sich lange gleich anfühlt.\u003C/p>\u003C/div>\u003C/div>\n\u003Cdiv style=\"--c:#FCF666;\">\u003Cspan class=\"wk\">Technik\u003C/span>\u003Cdiv>\u003Ch3>Pflaster & Richtungswechsel\u003C/h3>\u003Cp>Fuß und Sprunggelenk an Kopfsteinpflaster und enge Kurven gewöhnen.\u003C/p>\u003C/div>\u003C/div>\n\u003Cdiv style=\"--c:#1c1a16;\">\u003Cspan class=\"wk\">20:30 Uhr\u003C/span>\u003Cdiv>\u003Ch3>Abends im Dunkeln laufen\u003C/h3>\u003Cp>Tempo nach Gefühl und Atmung steuern, nicht nach der Umgebung.\u003C/p>\u003C/div>\u003C/div>\n\u003C/div>\u003C/div>\u003C/section>\n\u003Csection class=\"sp-band\" data-glass=\"1\">\u003Cimg class=\"sp-bg\" style=\"object-position:65% 50%;\" src=\"/redesign/supplied/source/uploads/alessio-soggetti-GYr9A2CPMhY-unsplash.jpg\" alt=\"\">\u003Csvg class=\"gpx-routes\" viewBox=\"0 0 1440 800\" preserveAspectRatio=\"xMidYMid slice\" aria-hidden=\"true\" style=\"position:absolute; inset:0; width:100%; height:100%; z-index:1; pointer-events:none; fill:none; stroke:#FFFFFF; stroke-linecap:round; stroke-linejoin:round;\">\u003Cpath d=\"M-119.9 640.5 L-110.8 640.1 L-102.1 637.3 L-93.5 634.4 L-84.5 632.4 L-75.4 632.3 L-66.7 630.0 L-57.7 628.5 L-48.6 628.4 L-39.8 626.3 L-30.8 625.1 L-21.7 624.4 L-12.7 623.9 L-4.0 621.7 L4.8 618.8 L13.8 617.5 L22.8 616.7 L31.6 614.8 L40.8 614.8 L49.5 611.9 L58.7 611.6 L67.3 608.5 L76.2 606.7 L85.1 605.4 L94.1 605.0 L103.1 603.6 L112.1 602.4 L120.9 600.0 L129.9 599.7 L138.6 596.6 L147.5 594.4 L156.5 593.6 L165.7 594.2 L174.4 591.4 L183.5 591.0 L192.4 589.5 L201.5 588.3 L210.1 585.5 L219.1 584.6 L228.1 584.1 L237.1 583.1 L246.1 582.5 L255.0 580.3 L264.2 580.2 L273.2 579.1 L282.2 577.8 L291.0 575.8 L299.8 573.6 L308.7 572.6 L317.5 570.2 L326.4 568.1 L335.3 567.3 L344.2 565.3 L353.0 563.7 L361.6 562.4 L370.2 561.6 L377.8 558.6 L384.3 554.7 L391.3 552.3 L397.9 549.4 L404.8 546.9 L411.4 543.3 L418.0 539.2 L425.5 536.9 L433.5 536.7 L441.2 535.2 L448.6 533.1 L456.1 532.5 L463.6 532.6 L470.7 530.7 L477.1 526.6 L483.7 523.0 L490.7 520.4 L498.1 519.7 L506.8 516.6 L514.3 513.4 L520.8 510.6 L529.4 509.9 L536.6 514.0 L542.3 522.2 L549.8 523.6 L556.1 527.6 L563.1 530.5 L570.7 532.6 L578.3 535.6 L586.3 537.1 L594.5 538.4 L602.4 540.0 L610.3 540.6 L617.8 542.0 L625.1 542.6 L632.6 542.7 L640.1 543.6 L647.4 539.9 L654.8 539.5 L662.2 538.0 L669.1 535.2 L676.0 532.6 L683.0 530.3 L690.3 528.7 L697.0 525.1 L703.3 520.8 L709.8 516.8 L717.7 515.3 L725.1 512.5 L732.1 508.9 L738.6 504.6 L743.0 497.9 L747.8 491.9 L754.2 487.4 L757.7 480.7 L765.0 475.2 L771.4 469.0 L779.6 465.3 L788.3 463.2 L797.4 462.8 L806.6 462.7 L813.9 462.0 L821.5 461.6 L829.1 462.0 L836.6 461.5 L843.9 461.2 L851.4 462.8 L858.2 460.7 L866.2 456.8 L873.7 452.8 L880.4 447.7 L885.6 443.1 L892.5 442.4 L899.7 444.1 L908.1 448.2 L914.0 452.8 L921.0 455.4 L927.7 458.9 L935.1 461.1 L942.8 462.9 L949.7 467.1 L956.9 469.6 L964.3 471.0 L970.9 473.0 L979.4 476.3 L988.2 477.6 L997.2 477.0 L1006.4 476.0 L1013.4 474.5 L1020.5 472.4 L1028.0 472.8 L1035.8 471.2 L1043.3 469.0 L1051.4 468.5 L1058.8 465.7 L1064.0 458.9 L1070.2 454.8 L1077.2 451.9 L1082.7 446.8 L1088.9 442.6 L1095.3 438.9 L1100.6 433.9 L1105.1 428.5 L1112.4 423.1 L1116.9 415.8 L1123.1 411.4 L1129.9 408.9 L1138.2 408.9 L1147.0 406.5 L1155.7 403.3 L1160.7 397.9 L1166.7 394.9 L1174.2 393.9 L1182.1 388.9 L1190.8 386.3 L1199.2 382.2 L1206.3 381.1 L1213.5 379.9 L1220.9 379.7 L1228.2 378.3 L1235.7 377.4 L1243.0 375.1 L1249.6 370.8 L1257.1 369.0 L1264.6 367.3 L1272.2 370.0 L1280.2 370.5 L1288.1 372.2 L1295.3 376.3 L1302.7 379.6 L1310.6 380.7 L1317.9 383.2 L1325.2 385.6 L1332.7 385.9 L1340.2 384.9 L1347.6 383.9 L1355.1 385.3 L1361.9 382.2 L1368.5 379.2 L1374.6 375.2 L1380.6 371.3 L1387.4 369.0 L1395.1 363.8 L1403.3 359.9 L1411.8 356.7 L1420.4 354.1 L1429.1 352.6 L1438.1 351.8 L1446.9 355.5 L1453.8 356.6 L1459.9 360.1 L1465.9 363.5 L1472.2 367.0 L1476.5 373.2 L1482.8 377.4 L1491.1 379.2 L1498.1 383.2 L1504.9 389.0 L1513.3 392.4 L1522.2 394.6 L1530.8 397.5 L1539.4 400.2 L1547.9 403.2 L1556.3 406.5 L1565.0 409.2 L1573.9 411.1 L1582.7 413.9 L1591.1 417.8 L1599.8 420.6\" stroke-width=\"2.2\" opacity=\".9\">\u003C/path>\u003Cg class=\"gpx-x\" stroke-width=\"1.4\" opacity=\".8\">\u003Cpath d=\"M114 100 H126 M120 94 V106 M114 340 H126 M120 334 V346 M114 580 H126 M120 574 V586 M354 100 H366 M360 94 V106 M354 340 H366 M360 334 V346 M354 580 H366 M360 574 V586 M594 100 H606 M600 94 V106 M594 340 H606 M600 334 V346 M594 580 H606 M600 574 V586 M834 100 H846 M840 94 V106 M834 340 H846 M840 334 V346 M834 580 H846 M840 574 V586 M1074 100 H1086 M1080 94 V106 M1074 340 H1086 M1080 334 V346 M1074 580 H1086 M1080 574 V586 M1314 100 H1326 M1320 94 V106 M1314 340 H1326 M1320 334 V346 M1314 580 H1326 M1320 574 V586\">\u003C/path>\u003C/g>\u003C/svg>\u003Cdiv class=\"wrap sp-band-in\">\u003Cdiv class=\"sp-card sp-card--badge\">\u003Cdiv class=\"sp-badge-body\">\u003Cstrong>GPX-\u003Cbr>Strecken\u003C/strong>\u003Cp>Lade die Strecke des City Night Run als GPX-Datei für Uhr oder Radcomputer herunter.\u003C/p>\u003Ca class=\"btn btn-light btn-sm\" href=\"#\" style=\"align-self:flex-start; 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style=\"font-variation-settings:normal;fill:url(#linearGradient978);-inkscape-stroke:none\">\u003C/path>\n    \u003Cpath d=\"m 2.3064,15.998 c 0,-7.5486 6.1446,-13.693 13.693,-13.693 7.5532,0 13.693,6.1446 13.693,13.693 0,3.0384 -0.9752,5.9053 -2.8172,8.3116 l -6.8669,-6.8669 c 0.1715,-0.4695 0.2573,-0.9571 0.2573,-1.4492 0,-2.3522 -1.9142,-4.2664 -4.2664,-4.2664 -2.3522,0 -4.2664,1.9142 -4.2664,4.2664 0,0.4921 0.0858,0.9797 0.2573,1.4492 L 5.1232,24.3096 C 3.2812,21.9078 2.306,19.0364 2.306,15.998 Z\" style=\"fill:url(#linearGradient980)\">\u003C/path>\n    \u003Cpath d=\"m 13.489,19.231 2.5102,-3.9143 2.5102,3.9097 6.8037,6.8038 c -2.5418,2.3612 -5.8421,3.6614 -9.3139,3.6614 -3.4718,0 -6.7721,-1.3002 -9.3139,-3.6614 z\" style=\"fill:url(#linearGradient982)\">\u003C/path>\n  \u003C/g>\n  \n\u003C/svg>\u003C/span>\u003C/div>\u003C/div>\u003C/div>\u003C/div>\u003C/div>\u003C/section>\n\u003Csection class=\"sp-sec rd-cta\">\u003Cdiv class=\"wrap\">\n\u003Cspan class=\"sp-label\" style=\"color:rgba(255,255,255,.8);\">Adaptive Rennvorbereitung\u003C/span>\n\u003Ch2 class=\"sp-h2\">Lass Ben deinen Plan für den City Night Run anpassen.\u003C/h2>\n\u003Cp class=\"sp-p\">Ben verbindet Ziel, Strecke, aktuelle Belastung, Recovery und Kalender. So bleibt dein Plan auf das Rennen ausgerichtet – auch wenn dein Alltag nicht perfekt planbar ist.\u003C/p>\n\u003Cdiv style=\"display:flex; gap:12px; flex-wrap:wrap; margin-top:32px;\">\u003Ca class=\"btn btn-dark rd-ybtn\" href=\"#\">plan dynamisch anpassen →\u003C/a>\u003Ca class=\"btn btn-light\" href=\"youb-so-funktionierts.html\" style=\"color:#FFF; border-color:rgba(255,255,255,.7);\">adaptive planung verstehen\u003C/a>\u003C/div>\n\u003C/div>\u003C/section>\n\u003Csection class=\"sp-sec\">\u003Cdiv class=\"wrap rd-faq-grid\">\n\u003Cdiv>\u003Cspan class=\"sp-label\">Häufige Fragen\u003C/span>\u003Ch2 class=\"sp-h2\">Alles zum City Night Run.\u003C/h2>\u003C/div>\n\u003Cdiv class=\"rd-faq\">\n\u003Cdetails open>\u003Csummary>Wie lang ist der City Night Run?\u003C/summary>\u003Cp>5,2 km. Diese Distanz bestimmt, wie viel Grundlagenausdauer, Tempohärte und Rennspezifik in den Trainingsplan gehören.\u003C/p>\u003C/details>\n\u003Cdetails>\u003Csummary>Wie viele Höhenmeter hat die Strecke?\u003C/summary>\u003Cp>Rund 64 Höhenmeter auf 5,2 km, im Schnitt 12,1 Höhenmeter pro Kilometer.\u003C/p>\u003C/details>\n\u003Cdetails>\u003Csummary>Welche Anstiege gibt es?\u003C/summary>\u003Cp>Der schwerste Anstieg beginnt bei Kilometer 2,1, ist 0,4 km lang, steigt im Schnitt 4,8 % an und bringt 19 Höhenmeter.\u003C/p>\u003C/details>\n\u003Cdetails>\u003Csummary>Ist die Strecke ein Rundkurs?\u003C/summary>\u003Cp>Ja. Start und Ziel liegen an der Promenade vor der Sparkasse OÖ.\u003C/p>\u003C/details>\n\u003Cdetails>\u003Csummary>Gibt es die Strecke als GPX-Datei?\u003C/summary>\u003Cp>Ja, kostenlos – importierbar in Garmin, Wahoo, Komoot, Strava und jede andere App, die GPX liest.\u003C/p>\u003C/details>\n\u003Cdetails>\u003Csummary>Wann ist die nächste Austragung?\u003C/summary>\u003Cp>Ein Termin steht noch nicht fest. Zuletzt gestartet wurde am 24. September 2026.\u003C/p>\u003C/details>\n\u003C/div>\u003C/div>\u003C/section>\n\u003Csection class=\"races-section\" style=\"padding:clamp(56px,9vh,110px) 0; background:#FFF;\">\n\u003Cdiv class=\"wrap\">\n    \u003Cdiv class=\"race-rail-head\">\n      \u003Cspan class=\"race-rail-label\">Weitere Laufrennen\u003C/span>\n      \u003Cdiv class=\"race-rail-nav\">\n        \u003Cbutton type=\"button\" aria-label=\"Zurück\" onclick=\"document.getElementById('race-rail').scrollBy({left:-document.querySelector('.rc').offsetWidth-16,behavior:'smooth'})\">←\u003C/button>\n        \u003Cbutton type=\"button\" aria-label=\"Weiter\" onclick=\"document.getElementById('race-rail').scrollBy({left:document.querySelector('.rc').offsetWidth+16,behavior:'smooth'})\">→\u003C/button>\n      \u003C/div>\n    \u003C/div>\n  \u003C/div>\n  \u003Cdiv class=\"race-rail\" id=\"race-rail\">\n\u003Ca class=\"rc\" href=\"youb-rennen.html\">\n      \u003Cimg class=\"rc-photo\" src=\"/redesign/supplied/source/uploads/sage-friedman-TT2J5t1QaMw-unsplash.jpg\" alt=\"\">\n      \u003Cdiv class=\"rc-glass\">\n        \u003Cdiv class=\"rc-top\">\u003Cspan class=\"rc-tag\" style=\"background:#FCF666; color:#7C7F5C;\">Laufen\u003C/span>\u003Cspan class=\"rc-date\" style=\"background:#1c1a16; color:#FFFFFF;\">27.09.2026\u003C/span>\u003C/div>\n        \u003Cdiv class=\"rc-body\">\u003Cstrong>BMW Berlin-Marathon \u003Cspan>↗\u003C/span>\u003C/strong>\u003Cspan class=\"rc-loc\">Berlin, DE\u003C/span>\u003C/div>\n        \u003Csvg class=\"rc-profile\" viewBox=\"0 0 300 40\" preserveAspectRatio=\"none\" aria-hidden=\"true\">\u003Cpath d=\"M0.0 28.6 L7.5 28.4 L15.0 28.4 L22.5 28.5 L30.0 28.5 L37.5 28.2 L45.0 27.7 L52.5 27.4 L60.0 26.9 L67.5 26.5 L75.0 26.1 L82.5 25.9 L90.0 25.7 L97.5 25.4 L105.0 24.9 L112.5 24.6 L120.0 24.6 L127.5 24.4 L135.0 24.2 L142.5 24.2 L150.0 24.2 L157.5 24.2 L165.0 24.3 L172.5 24.3 L180.0 24.5 L187.5 24.7 L195.0 25.0 L202.5 25.1 L210.0 25.0 L217.5 25.0 L225.0 24.8 L232.5 24.8 L240.0 24.7 L247.5 24.6 L255.0 24.7 L262.5 25.1 L270.0 25.2 L277.5 25.5 L285.0 25.5 L292.5 25.6 L300.0 25.9 L300 40 L0 40 Z\" fill=\"rgba(28,26,22,0.08)\">\u003C/path>\u003Cpath d=\"M0.0 28.6 L7.5 28.4 L15.0 28.4 L22.5 28.5 L30.0 28.5 L37.5 28.2 L45.0 27.7 L52.5 27.4 L60.0 26.9 L67.5 26.5 L75.0 26.1 L82.5 25.9 L90.0 25.7 L97.5 25.4 L105.0 24.9 L112.5 24.6 L120.0 24.6 L127.5 24.4 L135.0 24.2 L142.5 24.2 L150.0 24.2 L157.5 24.2 L165.0 24.3 L172.5 24.3 L180.0 24.5 L187.5 24.7 L195.0 25.0 L202.5 25.1 L210.0 25.0 L217.5 25.0 L225.0 24.8 L232.5 24.8 L240.0 24.7 L247.5 24.6 L255.0 24.7 L262.5 25.1 L270.0 25.2 L277.5 25.5 L285.0 25.5 L292.5 25.6 L300.0 25.9\" fill=\"none\" stroke=\"#1c1a16\" stroke-width=\"1.25\" vector-effect=\"non-scaling-stroke\">\u003C/path>\u003C/svg>\n        \u003Cdiv class=\"rc-stats\">\u003Cdiv>\u003Csmall>Distanz\u003C/small>\u003Cb>42,2 km\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Höhenmeter\u003C/small>\u003Cb>+198 m\u003C/b>\u003C/div>\u003C/div>\n        \u003Cspan class=\"btn btn-light btn-sm rc-cta\">training starten →\u003C/span>\n      \u003C/div>\n    \u003C/a>\n\u003Ca class=\"rc\" href=\"youb-rennen.html\">\n      \u003Cimg class=\"rc-photo\" src=\"/redesign/supplied/source/uploads/pierre-antoine-franck-W2pBsQaT6FQ-unsplash.jpg\" alt=\"\">\n      \u003Cdiv class=\"rc-glass\">\n        \u003Cdiv class=\"rc-top\">\u003Cspan class=\"rc-tag\" style=\"background:#FCF666; color:#7C7F5C;\">Laufen\u003C/span>\u003Cspan class=\"rc-date\" style=\"background:#1c1a16; color:#FFFFFF;\">27.09.2026\u003C/span>\u003C/div>\n        \u003Cdiv class=\"rc-body\">\u003Cstrong>Wörthersee Marathon \u003Cspan>↗\u003C/span>\u003C/strong>\u003Cspan class=\"rc-loc\">Klagenfurt, AT\u003C/span>\u003C/div>\n        \u003Csvg class=\"rc-profile\" viewBox=\"0 0 300 40\" preserveAspectRatio=\"none\" aria-hidden=\"true\">\u003Cpath d=\"M0.0 28.4 L7.5 28.5 L15.0 28.4 L22.5 28.1 L30.0 27.9 L37.5 28.0 L45.0 28.1 L52.5 28.5 L60.0 28.8 L67.5 28.9 L75.0 29.1 L82.5 29.0 L90.0 28.8 L97.5 28.7 L105.0 28.9 L112.5 29.0 L120.0 28.8 L127.5 28.5 L135.0 28.3 L142.5 28.2 L150.0 28.1 L157.5 27.9 L165.0 27.7 L172.5 27.5 L180.0 27.3 L187.5 27.0 L195.0 27.0 L202.5 26.7 L210.0 26.7 L217.5 26.9 L225.0 26.9 L232.5 27.0 L240.0 27.0 L247.5 26.9 L255.0 26.7 L262.5 26.8 L270.0 27.1 L277.5 27.1 L285.0 27.0 L292.5 26.9 L300.0 26.7 L300 40 L0 40 Z\" fill=\"rgba(28,26,22,0.08)\">\u003C/path>\u003Cpath d=\"M0.0 28.4 L7.5 28.5 L15.0 28.4 L22.5 28.1 L30.0 27.9 L37.5 28.0 L45.0 28.1 L52.5 28.5 L60.0 28.8 L67.5 28.9 L75.0 29.1 L82.5 29.0 L90.0 28.8 L97.5 28.7 L105.0 28.9 L112.5 29.0 L120.0 28.8 L127.5 28.5 L135.0 28.3 L142.5 28.2 L150.0 28.1 L157.5 27.9 L165.0 27.7 L172.5 27.5 L180.0 27.3 L187.5 27.0 L195.0 27.0 L202.5 26.7 L210.0 26.7 L217.5 26.9 L225.0 26.9 L232.5 27.0 L240.0 27.0 L247.5 26.9 L255.0 26.7 L262.5 26.8 L270.0 27.1 L277.5 27.1 L285.0 27.0 L292.5 26.9 L300.0 26.7\" fill=\"none\" stroke=\"#1c1a16\" stroke-width=\"1.25\" vector-effect=\"non-scaling-stroke\">\u003C/path>\u003C/svg>\n        \u003Cdiv class=\"rc-stats\">\u003Cdiv>\u003Csmall>Distanz\u003C/small>\u003Cb>42,2 km\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Höhenmeter\u003C/small>\u003Cb>+186 m\u003C/b>\u003C/div>\u003C/div>\n        \u003Cspan class=\"btn btn-light btn-sm rc-cta\">training starten →\u003C/span>\n      \u003C/div>\n    \u003C/a>\n\u003Ca class=\"rc\" href=\"youb-rennen.html\">\n      \u003Cimg class=\"rc-photo\" src=\"/redesign/supplied/source/uploads/brian-metzler-nmWQ2SKvj5M-unsplash.jpg\" alt=\"\">\n      \u003Cdiv class=\"rc-glass\">\n        \u003Cdiv class=\"rc-top\">\u003Cspan class=\"rc-tag\" style=\"background:#FCF666; color:#7C7F5C;\">Trailrun\u003C/span>\u003Cspan class=\"rc-date\" style=\"background:#1c1a16; color:#FFFFFF;\">26.09.2026\u003C/span>\u003C/div>\n        \u003Cdiv class=\"rc-body\">\u003Cstrong>Alpin Team Trail K23 \u003Cspan>↗\u003C/span>\u003C/strong>\u003Cspan class=\"rc-loc\">Werfenweng, AT\u003C/span>\u003C/div>\n        \u003Csvg class=\"rc-profile\" viewBox=\"0 0 300 40\" preserveAspectRatio=\"none\" aria-hidden=\"true\">\u003Cpath d=\"M0.0 13.3 L7.5 6.5 L15.0 0.2 L22.5 0.2 L30.0 0.2 L37.5 0.2 L45.0 0.2 L52.5 0.2 L60.0 0.2 L67.5 0.2 L75.0 0.2 L82.5 0.2 L90.0 0.2 L97.5 0.2 L105.0 0.2 L112.5 0.2 L120.0 0.2 L127.5 0.2 L135.0 0.2 L142.5 0.2 L150.0 0.2 L157.5 0.2 L165.0 1.0 L172.5 0.2 L180.0 0.2 L187.5 0.2 L195.0 0.2 L202.5 0.2 L210.0 0.2 L217.5 0.2 L225.0 0.2 L232.5 0.2 L240.0 0.2 L247.5 0.2 L255.0 0.2 L262.5 0.2 L270.0 0.2 L277.5 0.2 L285.0 0.2 L292.5 0.2 L300.0 0.2 L300 40 L0 40 Z\" fill=\"rgba(28,26,22,0.08)\">\u003C/path>\u003Cpath d=\"M0.0 13.3 L7.5 6.5 L15.0 0.2 L22.5 0.2 L30.0 0.2 L37.5 0.2 L45.0 0.2 L52.5 0.2 L60.0 0.2 L67.5 0.2 L75.0 0.2 L82.5 0.2 L90.0 0.2 L97.5 0.2 L105.0 0.2 L112.5 0.2 L120.0 0.2 L127.5 0.2 L135.0 0.2 L142.5 0.2 L150.0 0.2 L157.5 0.2 L165.0 1.0 L172.5 0.2 L180.0 0.2 L187.5 0.2 L195.0 0.2 L202.5 0.2 L210.0 0.2 L217.5 0.2 L225.0 0.2 L232.5 0.2 L240.0 0.2 L247.5 0.2 L255.0 0.2 L262.5 0.2 L270.0 0.2 L277.5 0.2 L285.0 0.2 L292.5 0.2 L300.0 0.2\" fill=\"none\" stroke=\"#1c1a16\" stroke-width=\"1.25\" vector-effect=\"non-scaling-stroke\">\u003C/path>\u003C/svg>\n        \u003Cdiv class=\"rc-stats\">\u003Cdiv>\u003Csmall>Distanz\u003C/small>\u003Cb>23 km\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Höhenmeter\u003C/small>\u003Cb>+1.523 m\u003C/b>\u003C/div>\u003C/div>\n        \u003Cspan class=\"btn btn-light btn-sm rc-cta\">training starten →\u003C/span>\n      \u003C/div>\n    \u003C/a>\n\u003Ca class=\"rc\" href=\"youb-rennen.html\">\n      \u003Cimg class=\"rc-photo\" src=\"/redesign/supplied/source/uploads/pierre-antoine-franck-OpDIYfAb4WQ-unsplash-252ef9d2.jpg\" alt=\"\">\n      \u003Cdiv class=\"rc-glass\">\n        \u003Cdiv class=\"rc-top\">\u003Cspan class=\"rc-tag\" style=\"background:#FCF666; color:#7C7F5C;\">Laufen\u003C/span>\u003Cspan class=\"rc-date\" style=\"background:#1c1a16; color:#FFFFFF;\">20.09.2026\u003C/span>\u003C/div>\n        \u003Cdiv class=\"rc-body\">\u003Cstrong>Wachau Marathon \u003Cspan>↗\u003C/span>\u003C/strong>\u003Cspan class=\"rc-loc\">Krems an der Donau, AT\u003C/span>\u003C/div>\n        \u003Csvg class=\"rc-profile\" viewBox=\"0 0 300 40\" preserveAspectRatio=\"none\" aria-hidden=\"true\">\u003Cpath d=\"M0.0 31.5 L7.5 32.1 L15.0 32.0 L22.5 33.0 L30.0 33.3 L37.5 33.7 L45.0 33.9 L52.5 34.0 L60.0 34.0 L67.5 33.8 L75.0 33.4 L82.5 33.0 L90.0 32.7 L97.5 32.0 L105.0 31.3 L112.5 31.7 L120.0 29.8 L127.5 29.6 L135.0 28.8 L142.5 30.2 L150.0 29.9 L157.5 29.6 L165.0 28.5 L172.5 29.3 L180.0 29.3 L187.5 30.7 L195.0 31.2 L202.5 31.2 L210.0 32.4 L217.5 32.4 L225.0 33.0 L232.5 33.4 L240.0 33.8 L247.5 33.9 L255.0 34.0 L262.5 33.9 L270.0 33.7 L277.5 33.5 L285.0 33.0 L292.5 32.7 L300.0 31.5 L300 40 L0 40 Z\" fill=\"rgba(28,26,22,0.08)\">\u003C/path>\u003Cpath d=\"M0.0 31.5 L7.5 32.1 L15.0 32.0 L22.5 33.0 L30.0 33.3 L37.5 33.7 L45.0 33.9 L52.5 34.0 L60.0 34.0 L67.5 33.8 L75.0 33.4 L82.5 33.0 L90.0 32.7 L97.5 32.0 L105.0 31.3 L112.5 31.7 L120.0 29.8 L127.5 29.6 L135.0 28.8 L142.5 30.2 L150.0 29.9 L157.5 29.6 L165.0 28.5 L172.5 29.3 L180.0 29.3 L187.5 30.7 L195.0 31.2 L202.5 31.2 L210.0 32.4 L217.5 32.4 L225.0 33.0 L232.5 33.4 L240.0 33.8 L247.5 33.9 L255.0 34.0 L262.5 33.9 L270.0 33.7 L277.5 33.5 L285.0 33.0 L292.5 32.7 L300.0 31.5\" fill=\"none\" stroke=\"#1c1a16\" stroke-width=\"1.25\" vector-effect=\"non-scaling-stroke\">\u003C/path>\u003C/svg>\n        \u003Cdiv class=\"rc-stats\">\u003Cdiv>\u003Csmall>Distanz\u003C/small>\u003Cb>42,2 km\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Höhenmeter\u003C/small>\u003Cb>+90 m\u003C/b>\u003C/div>\u003C/div>\n        \u003Cspan class=\"btn btn-light btn-sm rc-cta\">training starten →\u003C/span>\n      \u003C/div>\n    \u003C/a>\n\u003Ca class=\"rc\" href=\"youb-rennen.html\">\n      \u003Cimg class=\"rc-photo\" src=\"/redesign/supplied/source/uploads/pierre-antoine-franck-W2pBsQaT6FQ-unsplash.jpg\" alt=\"\">\n      \u003Cdiv class=\"rc-glass\">\n        \u003Cdiv class=\"rc-top\">\u003Cspan class=\"rc-tag\" style=\"background:#FCF666; color:#7C7F5C;\">Laufen\u003C/span>\u003Cspan class=\"rc-date\" style=\"background:#1c1a16; color:#FFFFFF;\">19.04.2026\u003C/span>\u003C/div>\n        \u003Cdiv class=\"rc-body\">\u003Cstrong>Vienna City Marathon \u003Cspan>↗\u003C/span>\u003C/strong>\u003Cspan class=\"rc-loc\">Wien, AT\u003C/span>\u003C/div>\n        \u003Csvg class=\"rc-profile\" viewBox=\"0 0 300 40\" preserveAspectRatio=\"none\" aria-hidden=\"true\">\u003Cpath d=\"M0.0 31.8 L7.5 30.3 L15.0 30.1 L22.5 30.1 L30.0 28.2 L37.5 27.9 L45.0 27.4 L52.5 29.3 L60.0 27.5 L67.5 29.2 L75.0 29.5 L82.5 30.5 L90.0 32.3 L97.5 32.5 L105.0 33.4 L112.5 33.8 L120.0 34.0 L127.5 33.8 L135.0 33.4 L142.5 32.3 L150.0 31.5 L157.5 30.1 L165.0 29.9 L172.5 29.1 L180.0 27.3 L187.5 28.8 L195.0 26.7 L202.5 27.6 L210.0 28.0 L217.5 29.4 L225.0 29.6 L232.5 31.5 L240.0 31.9 L247.5 32.8 L255.0 33.6 L262.5 33.9 L270.0 34.0 L277.5 33.9 L285.0 33.2 L292.5 32.5 L300.0 32.0 L300 40 L0 40 Z\" fill=\"rgba(28,26,22,0.08)\">\u003C/path>\u003Cpath d=\"M0.0 31.8 L7.5 30.3 L15.0 30.1 L22.5 30.1 L30.0 28.2 L37.5 27.9 L45.0 27.4 L52.5 29.3 L60.0 27.5 L67.5 29.2 L75.0 29.5 L82.5 30.5 L90.0 32.3 L97.5 32.5 L105.0 33.4 L112.5 33.8 L120.0 34.0 L127.5 33.8 L135.0 33.4 L142.5 32.3 L150.0 31.5 L157.5 30.1 L165.0 29.9 L172.5 29.1 L180.0 27.3 L187.5 28.8 L195.0 26.7 L202.5 27.6 L210.0 28.0 L217.5 29.4 L225.0 29.6 L232.5 31.5 L240.0 31.9 L247.5 32.8 L255.0 33.6 L262.5 33.9 L270.0 34.0 L277.5 33.9 L285.0 33.2 L292.5 32.5 L300.0 32.0\" fill=\"none\" stroke=\"#1c1a16\" stroke-width=\"1.25\" vector-effect=\"non-scaling-stroke\">\u003C/path>\u003C/svg>\n        \u003Cdiv class=\"rc-stats\">\u003Cdiv>\u003Csmall>Distanz\u003C/small>\u003Cb>42,2 km\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Höhenmeter\u003C/small>\u003Cb>+110 m\u003C/b>\u003C/div>\u003C/div>\n        \u003Cspan class=\"btn btn-light btn-sm rc-cta\">training starten →\u003C/span>\n      \u003C/div>\n    \u003C/a>\n\n  \u003C/div>\n  \u003Cdiv class=\"race-progress\">\u003Cdiv class=\"race-progress-bar\" id=\"race-progress-bar\">\u003C/div>\u003C/div>\n\n\u003C/section>\n\u003Cfooter class=\"color-zone snap-block\" data-nav-bg=\"var(--black)\" data-nav-fg=\"var(--white)\" data-btn-border=\"rgba(255,255,255,0.55)\" data-btn-light-bg=\"rgba(206,199,186,0.4)\">\n  \u003Cdiv class=\"wrap foot-grid\">\n    \u003Cdiv>\n      \n      \u003Cp style=\"margin:0; 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