[{"data":1,"prerenderedAt":771},["ShallowReactive",2],{"race-helicon-mountain-race":3,"race-related-helicon-mountain-race":720,"supplied-design-youb-rennen":770},{"slug":4,"slugAliases":5,"eventName":6,"city":7,"country":8,"eventDate":9,"updatedAt":10,"eventHomepageUrl":11,"proseName":12,"eventType":14,"courses":15,"editions":718},"helicon-mountain-race",[],"Helicon Mountain Race 2027","Livadia","Greece","2027-04-03T00:00:00.000Z","2026-11-03T19:40:21.000Z","https://heliconmountainrace.gr/",{"de":13,"en":13},"Helicon Mountain Race","Running",[16,228,417,580],{"raceName":17,"kind":18,"hasTrack":19,"composedLegs":20,"startDate":21,"leg":20,"legGroup":20,"distanceInMeters":22,"elevationGainInMeters":23,"format":24,"profile":25,"intro":216,"description":219,"pacing":222,"training":225},"HELICON SKYRACE","STANDARD",true,null,"2027-04-03",38000,2037,"FIXED_DISTANCE",{"classification":26,"routeShape":27,"totalAscentM":23,"totalDescentM":28,"netElevationM":29,"vertPerKm":30,"climbs":31,"remainingVertM":90,"gradientDistribution":91,"downsampledProfile":97,"trackPolyline":215},"MOUNTAINOUS","loop",2041,-4,54.1,[32,40,48,55,62,69,76,83],{"startKm":33,"lengthKm":34,"avgGradientPct":35,"maxGradientPct":36,"elevGainM":37,"score":38,"category":39},0.25,1.73,12.7,28.5,220,21976,"3",{"startKm":41,"lengthKm":42,"avgGradientPct":43,"maxGradientPct":44,"elevGainM":45,"score":46,"category":47},5.28,3.08,14.5,38.9,446,44582,"2",{"startKm":49,"lengthKm":50,"avgGradientPct":51,"maxGradientPct":52,"elevGainM":53,"score":54,"category":39},9,1.9,10.8,30.6,205,20487,{"startKm":56,"lengthKm":57,"avgGradientPct":58,"maxGradientPct":59,"elevGainM":60,"score":61,"category":47},12.25,3.58,17.3,34.7,617,61715,{"startKm":63,"lengthKm":64,"avgGradientPct":65,"maxGradientPct":66,"elevGainM":67,"score":68,"category":20},16.73,0.3,10.4,18.7,31,3133,{"startKm":70,"lengthKm":71,"avgGradientPct":72,"maxGradientPct":73,"elevGainM":74,"score":75,"category":39},24.65,1.05,17.5,30,184,18393,{"startKm":77,"lengthKm":78,"avgGradientPct":79,"maxGradientPct":80,"elevGainM":81,"score":82,"category":20},34.45,0.5,10,17,50,4978,{"startKm":84,"lengthKm":85,"avgGradientPct":86,"maxGradientPct":87,"elevGainM":88,"score":89,"category":20},35.15,0.65,7.9,22.2,51,5119,80,{"flatPct":92,"upPct":93,"downPct":94,"steepUpPct":95,"steepDownPct":96},7,20.7,19.7,24.8,27.7,[98,101,104,107,110,113,116,119,122,125,128,131,134,137,140,143,146,149,152,155,158,161,164,167,169,171,173,176,179,182,185,188,191,194,197,200,203,206,209,212],{"km":99,"elevM":100},0,190,{"km":102,"elevM":103},0.98,272,{"km":105,"elevM":106},1.93,393,{"km":108,"elevM":109},2.9,380,{"km":111,"elevM":112},3.85,367,{"km":114,"elevM":115},4.83,294,{"km":117,"elevM":118},5.8,321,{"km":120,"elevM":121},6.75,426,{"km":123,"elevM":124},7.73,657,{"km":126,"elevM":127},8.68,750,{"km":129,"elevM":130},9.65,839,{"km":132,"elevM":133},10.6,929,{"km":135,"elevM":136},11.58,912,{"km":138,"elevM":139},12.55,900,{"km":141,"elevM":142},13.5,1032,{"km":144,"elevM":145},14.48,1213,{"km":147,"elevM":148},15.43,1376,{"km":150,"elevM":151},16.4,1377,{"km":153,"elevM":154},17.38,1373,{"km":156,"elevM":157},18.33,1157,{"km":159,"elevM":160},19.3,957,{"km":162,"elevM":163},20.25,858,{"km":165,"elevM":166},21.23,816,{"km":87,"elevM":168},805,{"km":170,"elevM":166},23.15,{"km":172,"elevM":130},24.13,{"km":174,"elevM":175},25.08,916,{"km":177,"elevM":178},26.05,1016,{"km":180,"elevM":181},27.03,968,{"km":183,"elevM":184},27.98,804,{"km":186,"elevM":187},28.95,742,{"km":189,"elevM":190},29.9,552,{"km":192,"elevM":193},30.88,445,{"km":195,"elevM":196},31.83,343,{"km":198,"elevM":199},32.8,332,{"km":201,"elevM":202},33.78,350,{"km":204,"elevM":205},34.73,377,{"km":207,"elevM":208},35.7,440,{"km":210,"elevM":211},36.65,271,{"km":213,"elevM":214},37.63,185,"uvpiFawrjCm@_@gJZw@[_@dA|AVi@jBr@AW~@^QPhDWfCnAlHEfEi@hBl@~IGlPaCfFz@nCtAnAoBPnCzC\\`B|LzI|BrHrAfK[pB@lFvDnH\\~D`Bn@j@jExBbDnCxGvAdPGbBhAdE^nFOdAfBhAjCMt@xAn@QjAqJ~AgDbBk@lLtBbCpB~RxYbMpLvEzGhGbD~AtCXjBeAjDDhA|Af@~DeAwAjHf@fAiFxI`Cj@uCpFWxBp@rClDfChD`GRrAsAbBz@C|AdAlAyAd@h@`AoAvBtB|E]nAh@~@GpBsApAJbCgFhEcCjAqBtGIbFiBtG{D|EShEaFdArBfAXUlAzAb@eBz@g@jErMaBfJnC|BhC~CJrBnAbE_AdEVvJe@Hd@k@rAhAx@tAK|Af@r@c@jD?jDkBhGDbHqDlCsD~@Kx@V~@pBvCp@xAfFhJjJfBDdCeAlGw@bD{BnA\\jAQdA~@dEtA~@k@lCJ\\g@zCNx@|@xBQp@bAr@BXc@@nB|ClBVjHv@pC~@z@l@DrEkB|BJLb@xD_Bd@hCtHsB`@dBv@d@fGIbArAz@T|B}BjCo@|EsG~BwEpIyIbCmAz@_CfDqCzBwEfBkAToBmEaKTcBxBoBt@_Im@}CaAoAoMaB}DyK}AyBlBoCz@oDB_BpHcJt@wBl@uGo@uBTmB`HmHDqBUc@q@XAw@{BaCAy@aAJUaBa@I{Cn@kEi@aEnA_@{@qC]\\FXo@Ua@PcB}CXwEfH_GxCm@`AK~Ao@RDl@aAJUbAe@CsDjD_Ay@aCg@oG~@mJJo@vAjBjFVpDgHpE}B`@q@[qDLD_F}A{D}@{G?cN`@oD}@cL}AsJ}BmBuJaE}CEqEt@aASeEv@aGuBh@}Nx@bAj@iDeAeEt@cDiBuCw@kImFcNWuDkCmMcBcDc@wEqBoAyB?sC`AoYq@eGtAgCk@oB|CmCqAoB~BuCxGuC~KgAMY{AaB{BcExCyAA_BxCXoAG_CqAo@gDtE_Ac@JfAcAtAMpAo@CMmGSI[`Bs@gEImDaBbB}@cM{AcCg@fAr@mD`BcDy@yI?jHqBzCmAn@_@fBWODuBjB}Aj@mBe@uJzCqJgAeIc@}AaFeBqDiL[kNw@h@_@kBkAQaAgBoAU]fH{BrDeBvAcDrGgHrAqAhCyCvC[rAb@vAgD@a@b@@jB}B|G_InFeAHgDlGi@xAHnAkAlBkFrDEtGmBdC_GdBcI\\_Ac@mAv@kEJeIdEcDo@mGzEg@W?qD|@eEk@}MqC{@yDhAaFc@}AoAkDqF[yDf@sDwBu@Au@lBgC^eE`BuB[iDt@eDk@Q]wAuApAaCl@wBo@Is@wC|AcA]{HkIe@yCcB_CmBoIk@i@cAr@}G_AkARe@x@_@dFkBsDa@UJh@WB{@gBJhFo@BlAdBuEHVpB`GxBk@bB`Bt@hFg@lCNj@h@",{"de":217,"en":218},"Die Helicon Skyrace ist die lange, vom Verband ISF zertifizierte Strecke des Helicon Mountain Race bei Livadia. Sie führt vom Tal bis auf knapp 1.400 Meter am Helikon und wieder zurück, und weil gut die Hälfte des Weges steil bergauf oder bergab verläuft, entscheiden Kraftausdauer und Abstiegsbeine mehr als das Grundtempo.","The Helicon Skyrace is the long, ISF-certified course of the Helicon Mountain Race near Livadia. It climbs from the valley to almost 1,400 metres on Mount Helicon and back down again, and since more than half the distance is steep in one direction or the other, climbing strength and descending legs matter more than flat speed.",{"de":220,"en":221},"Die Runde beginnt auf rund 190 Metern und wird sofort ernst: Ein erster Anstieg ab Kilometer 0,3 hebt dich über knapp zwei Kilometer um gut 200 Höhenmeter, bevor es kurz wieder bergab geht. Ab Kilometer 5,3 beginnt dann der eigentliche Aufstieg in Stufen. Zwei lange Rampen bringen dich bis Kilometer 11 auf über 900 Meter, nach einem kurzen Flachstück folgt ab Kilometer 12,3 die härteste Passage des Tages: rund 600 Höhenmeter auf dreieinhalb Kilometern bis zum höchsten Punkt bei Kilometer 16.\n\nDanach kippt das Rennen. Bis Kilometer 22 verlierst du fast 600 Meter, ein weiterer kurzer, sehr steiler Gegenanstieg ab Kilometer 24,7 führt noch einmal über 1.000 Meter hinaus. Von dort fällt die Strecke über rund sieben Kilometer bis auf gut 330 Meter ab, und genau in diesem langen Abstieg sammeln sich die Belastungen, die man am Berg nicht spürt.\n\nDas Ende ist kein Auslaufen. Zwischen Kilometer 34 und 36 warten zwei kurze Wellen mit zusammen rund 100 Höhenmetern, bevor die letzten zwei Kilometer steil zurück zum Ausgangspunkt hinunterführen. Wer die Skyrace läuft, ist den ganzen Tag am Helikon rund um Livadia unterwegs, auf einer Runde, die Start und Ziel am selben Ort hat.","The loop starts at about 190 metres and gets serious at once: a first climb from km 0.3 lifts you just over 200 metres in under two kilometres before a short drop. From km 5.3 the real ascent begins in stages. Two long ramps take you above 900 metres by km 11, and after a brief level stretch the hardest section of the day starts at km 12.3, roughly 600 metres of climbing in three and a half kilometres up to the high point around km 16.\n\nThen the race turns over. By km 22 you have lost almost 600 metres, and a short, very steep counter-climb from km 24.7 takes you back above 1,000 metres once more. From there the course falls for around seven kilometres to just over 330 metres, and that long descent is where the damage you did not feel on the climbs adds up.\n\nThe finish is no cool-down. Between km 34 and 36 two short rises add about 100 metres between them, and the last two kilometres drop steeply back to the start. The whole day is spent on Mount Helicon around Livadia, on a loop that starts and finishes in the same place.",{"de":223,"en":224},"Teile die Skyrace in zwei Hälften: bergauf bis Kilometer 16, danach überwiegend bergab. Die ersten elf Kilometer sind eine Aufwärmphase mit Steigungen, die sich nach Rennen anfühlt; geh die steilen Stücke früh und konsequent, auch wenn um dich herum noch gelaufen wird.\n\nEntschieden wird das Rennen am Schlussanstieg ab Kilometer 12,3. Im Schnitt um 17 Prozent steil, ist das über eine halbe Stunde und mehr reine Steigarbeit, die du mit den Händen auf den Oberschenkeln gleichmäßig durchziehen solltest. Wer dort oben noch Kraft für den Gegenanstieg bei Kilometer 25 hat, hat den Tag im Griff.\n\nDie größte Falle liegt im Abstieg. Nach dem Gipfel geht es weit über 1.000 Höhenmeter bergab, der längste Teil zwischen Kilometer 26 und 33. Wer dort frei laufen lässt, zahlt mit zerschossenen Oberschenkeln auf den beiden kleinen Wellen kurz vor dem Ziel und im steilen Schlussabstieg.","Split the Skyrace into two halves: uphill to km 16, mostly downhill after that. The first eleven kilometres are a warm-up whose gradients feel like racing; hike the steep parts early and deliberately, even while people around you are still running.\n\nThe race is decided on the big climb from km 12.3. At an average of about 17 percent it is half an hour or more of pure climbing work, best done at an even effort with hands on thighs. If you top out with enough left for the counter-climb at km 25, you control the day.\n\nThe main trap is the descending. Well over 1,000 metres of it lie ahead of you after the summit, the longest stretch between km 26 and 33. Let it run freely there and your quads will be gone for the two small rises just before the finish and the steep final drop.",{"de":226,"en":227},"Für eine durchschnittliche Läuferin oder einen durchschnittlichen Läufer im Altersklassenfeld ist die Skyrace eine Belastung von etwa sechs bis acht Stunden. Das ist überwiegend ruhige aerobe Arbeit, unterbrochen von langen, steilen Anstiegen, in denen der Puls hoch und die Geschwindigkeit niedrig ist, und langen Abstiegen, in denen die Muskulatur exzentrisch arbeitet.\n\nDie rennentscheidenden Abschnitte verlangen zwei Fähigkeiten, die man getrennt trainiert. Für den Schlussanstieg ab Kilometer 12 brauchst du Steigvermögen bei Gehtempo: Bergintervalle von 20 bis 40 Minuten an möglichst steilem Gelände, im kräftigen Gehschritt statt im Laufschritt. Für die langen Abstiege danach brauchst du Oberschenkel, die viele hundert Höhenmeter bergab aushalten.\n\nBaue deshalb lange Läufe mit viel Höhenmeterumsatz in beide Richtungen ein, und lauf die Abstiege bewusst mit, statt sie zu gehen. Krafttraining für Beine und Rumpf, vor allem exzentrische Übungen, macht den Unterschied zwischen kontrolliertem und verkrampftem Bergablaufen auf den letzten Kilometern.\n\nDer Renntermin Anfang April bedeutet, dass der Großteil deiner Vorbereitung in den Wintermonaten liegt. Plane die längsten Bergeinheiten für Februar und März, und simuliere mindestens einmal einen Tag mit einem langen Anstieg in der zweiten Rennhälfte des Laufs.","For a typical age-group runner the Skyrace is an effort of roughly six to eight hours. Most of it is steady aerobic work, interrupted by long, steep climbs where heart rate is high and speed is low, and by long descents where the muscles work eccentrically.\n\nThe decisive sections ask for two abilities that are trained separately. For the big climb from km 12 you need power at hiking speed: hill efforts of 20 to 40 minutes on the steepest ground you can find, at a powerful hike rather than a run. For the long descents that follow, you need quads that survive many hundreds of metres of downhill.\n\nSo build long runs with a lot of vertical in both directions, and run the descents rather than walking them. Strength work for legs and core, especially eccentric exercises, is what separates controlled downhill running from stiff, braking steps in the closing kilometres.\n\nAn early April race date means most of your preparation falls into the winter months. Schedule the longest mountain sessions for February and March, and at least once rehearse a day where a long climb comes deep into the run.",{"raceName":229,"kind":18,"hasTrack":19,"composedLegs":20,"startDate":21,"leg":20,"legGroup":20,"distanceInMeters":230,"elevationGainInMeters":231,"format":24,"profile":232,"intro":405,"description":408,"pacing":411,"training":414},"HELICON TRAIL",26000,1275,{"classification":26,"routeShape":233,"totalAscentM":231,"totalDescentM":234,"netElevationM":235,"vertPerKm":236,"climbs":237,"remainingVertM":286,"gradientDistribution":287,"downsampledProfile":292,"trackPolyline":404},"point_to_point",1452,-177,48.4,[238,244,252,258,265,268,275,281],{"startKm":99,"lengthKm":239,"avgGradientPct":240,"maxGradientPct":241,"elevGainM":242,"score":243,"category":47},2.75,18.4,65.1,506,50567,{"startKm":245,"lengthKm":246,"avgGradientPct":247,"maxGradientPct":248,"elevGainM":249,"score":250,"category":251},3.15,1.83,8.7,25,159,15866,"4",{"startKm":253,"lengthKm":254,"avgGradientPct":255,"maxGradientPct":256,"elevGainM":100,"score":257,"category":39},6.08,1.63,11.7,30.4,18970,{"startKm":259,"lengthKm":260,"avgGradientPct":261,"maxGradientPct":262,"elevGainM":263,"score":264,"category":20},11.9,0.55,4.8,8.9,26,2643,{"startKm":266,"lengthKm":71,"avgGradientPct":72,"maxGradientPct":189,"elevGainM":74,"score":267,"category":39},13.38,18380,{"startKm":269,"lengthKm":270,"avgGradientPct":271,"maxGradientPct":272,"elevGainM":273,"score":274,"category":20},22,0.6,5.3,10.7,32,3170,{"startKm":276,"lengthKm":277,"avgGradientPct":278,"maxGradientPct":150,"elevGainM":279,"score":280,"category":20},23.2,0.53,9.9,52,5192,{"startKm":282,"lengthKm":85,"avgGradientPct":283,"maxGradientPct":284,"elevGainM":279,"score":285,"category":20},23.93,8,21.3,5168,20,{"flatPct":288,"upPct":289,"downPct":290,"steepUpPct":291,"steepDownPct":73},8.8,17.7,20.4,23.1,[293,295,298,301,304,306,309,312,315,318,320,322,325,328,331,334,337,338,341,343,346,349,352,355,358,361,364,367,370,373,376,379,382,385,387,390,393,396,398,401],{"km":99,"elevM":294},366,{"km":296,"elevM":297},0.68,471,{"km":299,"elevM":300},1.35,627,{"km":302,"elevM":303},2.03,756,{"km":305,"elevM":163},2.7,{"km":307,"elevM":308},3.38,857,{"km":310,"elevM":311},4.05,948,{"km":313,"elevM":314},4.72,991,{"km":316,"elevM":317},5.4,940,{"km":253,"elevM":319},885,{"km":120,"elevM":321},983,{"km":323,"elevM":324},7.43,1071,{"km":326,"elevM":327},8.1,1052,{"km":329,"elevM":330},8.78,978,{"km":332,"elevM":333},9.45,882,{"km":335,"elevM":336},10.13,829,{"km":51,"elevM":166},{"km":339,"elevM":340},11.48,841,{"km":342,"elevM":340},12.15,{"km":344,"elevM":345},12.83,855,{"km":347,"elevM":348},13.53,873,{"km":350,"elevM":351},14.2,1007,{"km":353,"elevM":354},14.88,1033,{"km":356,"elevM":357},15.55,1015,{"km":359,"elevM":360},16.23,918,{"km":362,"elevM":363},16.9,802,{"km":365,"elevM":366},17.58,760,{"km":368,"elevM":369},18.25,644,{"km":371,"elevM":372},18.93,512,{"km":374,"elevM":375},19.6,449,{"km":377,"elevM":378},20.27,368,{"km":380,"elevM":381},20.95,333,{"km":383,"elevM":384},21.63,335,{"km":386,"elevM":199},22.3,{"km":388,"elevM":389},22.98,352,{"km":391,"elevM":392},23.65,397,{"km":394,"elevM":395},24.33,441,{"km":248,"elevM":397},349,{"km":399,"elevM":400},25.68,240,{"km":402,"elevM":403},26.35,189,"wyliFmnjjCAhAnAf@xBO~@}@RXwA~Gb@bAgFxI`Cn@}CzFMnBl@nClDbClDhGH`BoAnA`AAvAdAnAwA\\j@nAuAlBxB`BH~Bm@l@j@~A?tAqAlBHfCoF`E}BtAwBnGCdFiBvGaE~EQdEeFdAzBhATWjAzA`@cB|@o@hEvNwAlIhCzBfCzCPhClApDeAzEZbJk@Hn@o@lAhAx@lAMhBj@l@_@dD?vDsBrFLvCeAdDsBrDoE|A`CfEnAzAhFhJfJfBDtCgAhDYtEiCfAMd@^tAQ|@|@fEvAx@k@hCJlAk@pBTx@x@|BMf@|@n@JXiAyE}Dq@eBr@yEv@cBHkBzCmFFqAyBqGy@kAqAUH{Dl@qBkB{BdA_BiA}A}GDiBcB]aC~A_LrAgCDyH_AGlBn@rBs@fAn@p@rAhG|@z@Ah@y@aADy@cC}AqAVeBoAmAJsEaBmDaA_J?wJb@aF{@mLaBkJwBgBuJeEmDC{Dr@oAU_Ez@_GwBAgGd@{F|@hAf@eDeAuDv@oDkB_Dq@{HiF{M[gEsCgN{AmCc@uEqBqAwB?wC~@qYo@{FrAqCg@mB~CoAcAeAK_BpB}ClH}CxKcAMu@qCiAkAoDrCeBHcBxCZ}AIiCkA_@kD|EaAk@HrA}@fAIjAu@FMqGQM]fBs@iEGkDcB`B_AcMsA{Bk@v@tCiI{@}IAvHiBlC{A~@Y`BWMHuBhB_Bl@sBc@wJ~C{JgAmEEkBmAuB}DoAkD_L]oNu@h@e@mBcAQIm@eA}@qAQQpHuExFmD|GaHpA{F|HQ~@`@xAwCCm@^BzA}BjHgIxFaABgDpGi@vAFlAmArBgFlDI|GoBfC{F|A_IZcAc@oAz@qENaI`E_Dq@sG~Ea@EEcD~@uFm@yPeDXcD~AsEe@uBcBaDmFU{Dd@}Ce@w@eAAMi@Lu@xAwAf@sE~AuB[eDt@eDm@S_@wAuAtA{Bj@{Bo@As@wDzAkJmJc@uCaB{BoBqIg@i@cAp@kJo@i@dAYdFiByDc@YMt@{@oBDlFi@?hArB}BNYa@{@XTdBtFtBJ\\i@~@Vb@tAZbEa@tCL",{"de":406,"en":407},"Der Helicon Trail ist die einzige Strecke des Helicon Mountain Race, die nicht als Runde angelegt ist. Sie beginnt höher am Helikon und mit dem härtesten Stück gleich am Start: einem Steilanstieg von rund 500 Höhenmetern, ehe die Strecke über weite Teile bergab führt.","The Helicon Trail is the only course of the Helicon Mountain Race that is not a loop. It starts higher up Mount Helicon and puts its hardest section right at the start, a steep climb of about 500 metres, before most of the remaining distance runs downhill.",{"de":409,"en":410},"Vom Start auf gut 360 Metern geht es ohne Einlaufen nach oben: Auf den ersten knapp drei Kilometern gewinnst du rund 500 Höhenmeter, im Schnitt um 18 Prozent steil. Danach bleibt die Strecke lange in der Höhe. Zwei weitere Anstiege ab Kilometer 3,2 und 6,1 bringen dich auf über 1.000 Meter, bevor ein erster Abstieg bis Kilometer 11 rund 250 Meter abgibt.\n\nIm Mittelteil folgt ein zweites Hoch. Ab Kilometer 13,4 klettert die Strecke auf gut einem Kilometer noch einmal steil um fast 200 Meter, dann beginnt der lange Abstieg: Zwischen Kilometer 15 und 21 verlierst du rund 700 Höhenmeter, über weite Strecken in steilem Gefälle.\n\nUnten ist das Rennen nicht vorbei. Nach einem kurzen flachen Abschnitt heben dich zwischen Kilometer 22 und 24,5 mehrere kleine Wellen um gut 100 Meter an, bevor die letzten zwei Kilometer steil zum Ziel auf knapp 190 Metern abfallen. Unterm Strich endet der Trail fast 180 Meter tiefer, als er beginnt, und verteilt seine Höhenmeter klar auf die erste Hälfte.","From a start at just over 360 metres it goes straight up with no warm-up: in the first three kilometres you gain about 500 metres at an average of around 18 percent. After that the course stays high for a long time. Two more climbs from km 3.2 and 6.1 take you above 1,000 metres, before a first descent gives back about 250 metres by km 11.\n\nThe middle section holds a second high point. From km 13.4 the course climbs steeply again, almost 200 metres in just over a kilometre, and then the long descent begins: between km 15 and 21 you drop about 700 metres, much of it on steep ground.\n\nThe bottom of the valley is not the end. After a short flat section, several small rises between km 22 and 24.5 lift you just over 100 metres before the last two kilometres fall steeply to the finish at under 190 metres. Overall the Trail finishes almost 180 metres lower than it starts, and its climbing is clearly concentrated in the first half.",{"de":412,"en":413},"Der Startanstieg ist hier gleichzeitig Falle und Weichenstellung. Weil das Feld frisch ist, wird oft zu schnell hinaufgerannt; bei rund 18 Prozent Durchschnitt ist zügiges Gehen aber fast immer effizienter. Komm oben mit dem Gefühl an, dass du noch zulegen könntest, denn danach folgen fast zehn Kilometer, auf denen du in der Höhe laufen, steigen und wieder absteigen musst.\n\nEntschieden wird der Trail im zweiten Anstieg ab Kilometer 13,4 und im Abstieg direkt danach. Der kurze, steile Aufschwung kostet Kraft, und wer anschließend die 700 Höhenmeter bergab mit müden Beinen und schlechter Technik läuft, verliert dort mehr Zeit als an jedem Anstieg.\n\nPlane für die letzten fünf Kilometer bewusst Reserven ein. Die kleinen Wellen nach Kilometer 22 sind harmlos auf dem Papier, fühlen sich nach dem langen Abstieg aber deutlich härter an.","On this course the opening climb is both the trap and the first decision. With a fresh field it is usually run too fast; at around 18 percent on average, brisk hiking is almost always more efficient. Top out feeling you could still push, because almost ten kilometres of running, climbing and descending at height follow.\n\nThe Trail is decided on the second climb from km 13.4 and the descent straight after it. The short, steep ramp costs strength, and anyone who then takes the 700 metres of downhill on tired legs with poor technique loses more time there than on any climb.\n\nKeep something back for the last five kilometres. The small rises after km 22 look harmless on paper but feel much harder after the long descent.",{"de":415,"en":416},"Rechne für den Helicon Trail im Altersklassenfeld mit etwa dreieinhalb bis fünfeinhalb Stunden. Die Belastung ist aerob, aber ungleichmäßig: Ein langer, sehr steiler Anstieg direkt nach dem Start treibt den Puls hoch, bevor sich das Rennen in einen Wechsel aus Steigen und Laufen in der Höhe und schließlich einen langen Abstieg verwandelt.\n\nWeil der härteste Anstieg ohne Vorbelastung kommt, lohnt es sich, steile Bergintervalle auch mal ohne langes Einlaufen zu üben, damit du lernst, kalt ein kontrolliertes Gehtempo zu finden. Ergänze sie mit längeren Bergläufen, in denen du nach einem harten Anstieg noch eine Stunde Gelände läufst.\n\nDer zweite entscheidende Abschnitt ist der Abstieg zwischen Kilometer 15 und 21. Bergablaufen ist trainierbar: regelmäßige Einheiten mit 500 bis 800 Höhenmetern bergab, zunächst locker, später zügig, gewöhnen Oberschenkel und Sehnen an die Belastung. Kraftübungen wie Ausfallschritte und exzentrische Kniebeugen unterstützen das.\n\nDa das Rennen Anfang April stattfindet, fällt dein Aufbau in den Winter. Lege die längsten Einheiten mit viel Abstieg in den Februar und März, damit die Beine bis zum Renntag an den Höhenmeterumsatz gewöhnt sind.","Expect around three and a half to five and a half hours on the Helicon Trail as an age-group runner. The effort is aerobic but uneven: a long, very steep climb straight from the start pushes your heart rate up, before the race turns into a mix of climbing and running at height and, finally, a long descent.\n\nBecause the hardest climb comes with no warm-up in the legs, it pays to practise steep hill efforts without a long jog beforehand, so you learn to settle into a controlled hiking pace from cold. Add longer mountain runs where a hard climb is followed by another hour on rough terrain.\n\nThe second decisive section is the descent between km 15 and 21. Downhill running can be trained: regular sessions with 500 to 800 metres of descent, easy at first and faster later, get your quads and tendons used to the load. Strength work such as lunges and eccentric squats supports it.\n\nWith the race in early April, your build falls into winter. Put the longest sessions with plenty of descent into February and March, so your legs are used to the vertical by race day.",{"raceName":418,"kind":18,"hasTrack":19,"composedLegs":20,"startDate":21,"leg":20,"legGroup":20,"distanceInMeters":419,"elevationGainInMeters":420,"format":24,"profile":421,"intro":568,"description":571,"pacing":574,"training":577},"HELICON BASIC",14000,642,{"classification":26,"routeShape":27,"totalAscentM":420,"totalDescentM":422,"netElevationM":92,"vertPerKm":423,"climbs":424,"remainingVertM":99,"gradientDistribution":457,"downsampledProfile":461,"trackPolyline":567},634,44.6,[425,432,437,444,451],{"startKm":426,"lengthKm":427,"avgGradientPct":428,"maxGradientPct":429,"elevGainM":430,"score":431,"category":39},0.28,1.8,12.6,28.8,226,22643,{"startKm":433,"lengthKm":434,"avgGradientPct":80,"maxGradientPct":248,"elevGainM":435,"score":436,"category":251},5.13,0.9,153,15332,{"startKm":438,"lengthKm":439,"avgGradientPct":440,"maxGradientPct":441,"elevGainM":442,"score":443,"category":251},10.38,0.95,12.8,23.4,122,12152,{"startKm":445,"lengthKm":446,"avgGradientPct":447,"maxGradientPct":448,"elevGainM":449,"score":450,"category":20},11.53,0.7,7.8,19.5,54,5427,{"startKm":452,"lengthKm":453,"avgGradientPct":261,"maxGradientPct":454,"elevGainM":455,"score":456,"category":20},14.03,0.38,11,18,1809,{"flatPct":458,"upPct":93,"downPct":459,"steepUpPct":460,"steepDownPct":459},7.6,24.5,22.7,[462,464,465,468,471,474,477,480,483,486,489,492,494,497,499,502,505,507,510,512,515,518,521,523,526,529,532,535,537,540,542,545,548,551,553,555,557,560,563,565],{"km":99,"elevM":463},183,{"km":453,"elevM":214},{"km":466,"elevM":467},0.75,241,{"km":469,"elevM":470},1.1,281,{"km":472,"elevM":473},1.48,300,{"km":475,"elevM":476},1.85,372,{"km":478,"elevM":479},2.23,386,{"km":481,"elevM":482},2.58,353,{"km":484,"elevM":485},2.95,318,{"km":487,"elevM":488},3.33,277,{"km":490,"elevM":491},3.7,250,{"km":310,"elevM":493},255,{"km":495,"elevM":496},4.43,261,{"km":261,"elevM":498},264,{"km":500,"elevM":501},5.18,237,{"km":503,"elevM":504},5.55,295,{"km":506,"elevM":378},5.9,{"km":508,"elevM":509},6.28,385,{"km":511,"elevM":509},6.65,{"km":513,"elevM":514},7.03,374,{"km":516,"elevM":517},7.38,371,{"km":519,"elevM":520},7.75,345,{"km":522,"elevM":381},8.13,{"km":524,"elevM":525},8.5,342,{"km":527,"elevM":528},8.85,338,{"km":530,"elevM":531},9.23,301,{"km":533,"elevM":534},9.6,285,{"km":536,"elevM":470},9.98,{"km":538,"elevM":539},10.35,273,{"km":272,"elevM":541},311,{"km":543,"elevM":544},11.08,369,{"km":546,"elevM":547},11.45,394,{"km":549,"elevM":550},11.83,425,{"km":552,"elevM":45},12.18,{"km":138,"elevM":554},373,{"km":556,"elevM":473},12.93,{"km":558,"elevM":559},13.3,245,{"km":561,"elevM":562},13.65,195,{"km":452,"elevM":564},172,{"km":566,"elevM":100},14.4,"ovpiF_wrjCUo@yIR[Zm@m@q@tA\\CB\\V]`@`@o@~Al@ESfAb@YLzDUrBjArHUdG[n@n@zIIdP{BpFh@zBnBfBsBDNr@~BrBX|AtJrH[nBkCdAeC?qAm@gHqNg@sH~AqA^mAyAeCeE{Dk@mBsAc@eBn@qA_B_@Bn@fJlAl@Lj@kAvOn@hCY|BL~Cr@|BmAdG_@bJ|AvC?jGrChOKpCw@lCjDfARnAvBSDaCZq@UkBb@]OaClBmCSeA\\qCrBIj@hAT]`@VfA]zBoCrAMtCsClCeARrAdD`Gd@|EfBv@\\vDlGxLzAfPE|BhA`E\\fFQbA~AbA`DCh@rAb@qD_@eBRgIaAiFAoBu@m@BcDwGsVsAaCu@wDgBgA]oCFwEfA_CjA_@f@aAVeDq@kD`@OdBbC|@PEsBjAeBMuBqB{KiAkLeD}DkAmHwBiFEkBLwCfCk@zBd@r@z@|AcCIyCj@m@e@_@FoALk@tAq@SBb@cAVyD`BiB]mDv@gDo@Sa@yAoArA_Cn@qBq@mDh@}@YaIoI_@iCaBaCoBwIk@o@eAt@_HaAmARa@t@e@lFcBwD_@WDr@U@s@qBEn@w@kAGbEfBxDiCJO_@o@XcCqBwAnBx@bAp@lCHjEhDZlCqA|B\\b@[~HCn@f@",{"de":569,"en":570},"Helicon Basic ist die zweitkürzeste Runde des Helicon Mountain Race in den Bergen um Livadia. Sie bleibt mit einem Hochpunkt unter 450 Metern in den unteren Lagen des Helikon, hat aber drei kurze, steile Anstiege und einen harten Schlussabstieg, die sie zu einem echten Bergrennen machen.","Helicon Basic is the second-shortest loop of the Helicon Mountain Race in the hills around Livadia. With a high point below 450 metres it stays on the lower slopes of Mount Helicon, but three short, steep climbs and a hard final descent make it a real mountain race.",{"de":572,"en":573},"Die Runde beginnt auf etwa 180 Metern und steigt schon nach wenigen hundert Metern an. Der erste Anstieg ist der längste: knapp zwei Kilometer mit gut 200 Höhenmetern, danach fällt der Weg bis Kilometer 5 wieder auf rund 240 Meter. Dort setzt die steilste Rampe an, kurz, aber mit im Schnitt 17 Prozent, und bringt dich auf einen Abschnitt, der zwischen Kilometer 6 und 9 leicht wellig zwischen etwa 330 und 390 Metern bleibt.\n\nIm Schlussdrittel liegt die eigentliche Arbeit. Ab Kilometer 10,4 geht es in zwei Stufen auf den höchsten Punkt bei Kilometer 12, rund 170 Höhenmeter am Stück. Danach stürzt die Strecke auf den letzten zwei Kilometern rund 270 Meter zurück ins Tal, bevor ein kurzer Gegenanstieg ins Ziel am Ausgangspunkt führt.\n\nDie Basic teilt sich damit viele Merkmale mit den langen Strecken, nur in kleinerem Maßstab: wiederholtes steiles Steigen, viel steiles Gefälle, kaum flache Meter. Wer sie läuft, lernt den Charakter des Helikon kennen, ohne die großen Höhen der Skyrace.","The loop starts at about 180 metres and begins climbing within a few hundred metres. The first climb is the longest, just under two kilometres for a little over 200 metres, and then the path drops back to about 240 metres by km 5. There the steepest ramp starts, short but averaging 17 percent, and takes you onto a stretch that rolls gently between about 330 and 390 metres from km 6 to 9.\n\nThe real work comes in the final third. From km 10.4 the course climbs in two steps to its high point at km 12, about 170 metres in one go. After that it plunges around 270 metres back to the valley in the last two kilometres, before a short rise leads to the finish back at the start.\n\nSo Basic shares much of the long courses' character on a smaller scale: repeated steep climbing, a lot of steep downhill and hardly any flat metres. It is a way to get to know Mount Helicon without the high ground of the Skyrace.",{"de":575,"en":576},"Auf der Basic geht es weniger um Ausdauer als um Rhythmuswechsel. Kaum acht Prozent der Strecke sind flach, du wechselst ständig zwischen Steigen, Laufen und Bremsen. Der erste Anstieg verführt zum Mitlaufen; nimm ihn ruhig, denn er ist lang genug, um dich früh zu übersäuern.\n\nRennentscheidend ist der Doppelanstieg ab Kilometer 10,4. Er kommt, wenn die Beine von zwei steilen Rampen und viel Gefälle schon müde sind, und wer hier noch gleichmäßig hinaufkommt, gewinnt die meisten Plätze. Spar dir dafür im welligen Mittelteil die Kraft, statt dort auf Tempo zu drücken.\n\nDie Falle ist der Schlussabstieg. Rund 270 Höhenmeter auf zwei Kilometern sind mit müden Oberschenkeln schwer zu kontrollieren, und ein Sturz oder ein Krampf kostet dort mehr als jeder Anstieg. Lauf ihn konzentriert und mit kurzen Schritten.","Basic is less about endurance than about switching rhythm. Barely eight percent of the course is flat, so you change constantly between climbing, running and braking. The first climb tempts you to run with the crowd; take it calmly, because it is long enough to tip you into the red early.\n\nThe race is decided on the two-step climb from km 10.4. It arrives when your legs are already tired from two steep ramps and plenty of downhill, and anyone who still climbs evenly here gains most places. Save energy for it in the rolling middle section rather than pushing the pace there.\n\nThe trap is the final descent. Around 270 metres in two kilometres is hard to control on tired quads, and a fall or a cramp there costs more than any climb. Run it with focus and short steps.",{"de":578,"en":579},"Für die meisten Hobbyläuferinnen und Hobbyläufer dauert die Basic etwa eindreiviertel bis drei Stunden. Die Belastung ist wechselhaft: kurze, harte Anstiege mit hohem Puls, dazwischen Erholung im Gefälle, das wiederum die Muskulatur stark beansprucht. Das Rennen verlangt daher eine solide aerobe Basis und die Fähigkeit, nach Spitzen schnell wieder in einen Laufrhythmus zu finden.\n\nDer Schlüsselabschnitt ist der lange Anstieg ab Kilometer 10,4 mit dem steilen Abstieg danach. Trainiere ihn mit Bergläufen, bei denen der härteste Anstieg am Ende liegt, und hänge an Bergintervalle einen zügigen Abstieg an, damit du das Bergablaufen auf müden Beinen übst.\n\nWer bisher vor allem auf der Straße läuft, sollte das Steigen im Gehtempo gezielt üben. Bei Steigungen um 15 Prozent und mehr ist kraftvolles Gehen oft schneller und spart Energie; das lässt sich auf jedem steilen Hügel trainieren, auch auf einem kurzen, der wiederholt wird.\n\nDa das Rennen Anfang April stattfindet, liegt die Vorbereitung im Winter. Ein bis zwei Bergeinheiten pro Woche ab Januar, ergänzt durch Kraftübungen für Oberschenkel und Waden, reichen für einen gut vorbereiteten Renntag.","For most recreational runners Basic takes around one and three quarters to three hours. The effort is uneven: short, hard climbs at a high heart rate, with recovery on the descents, which in turn load the muscles heavily. The race therefore needs a solid aerobic base and the ability to settle back into a running rhythm quickly after each spike.\n\nThe key section is the long climb from km 10.4 with the steep descent after it. Train it with hill runs that put the hardest climb at the end, and add a brisk descent to your hill repeats so you practise running downhill on tired legs.\n\nIf you mostly run on roads, practise climbing at hiking pace on purpose. On gradients of 15 percent and more, powerful walking is often faster and saves energy; you can train it on any steep hill, even a short one repeated several times.\n\nWith the race in early April, preparation falls into winter. One or two hill sessions a week from January, plus strength work for quads and calves, are enough for a well-prepared race day.",{"raceName":581,"kind":18,"hasTrack":19,"composedLegs":20,"startDate":21,"leg":20,"legGroup":20,"distanceInMeters":582,"elevationGainInMeters":199,"format":24,"profile":583,"intro":706,"description":709,"pacing":712,"training":715},"HELICON SPRINT",5600,{"classification":26,"routeShape":27,"totalAscentM":199,"totalDescentM":525,"netElevationM":584,"vertPerKm":585,"climbs":586,"remainingVertM":99,"gradientDistribution":597,"downsampledProfile":602,"trackPolyline":705},-9,59.6,[587,591,595],{"startKm":33,"lengthKm":71,"avgGradientPct":141,"maxGradientPct":588,"elevGainM":589,"score":590,"category":251},26.1,141,14139,{"startKm":105,"lengthKm":439,"avgGradientPct":592,"maxGradientPct":593,"elevGainM":442,"score":594,"category":251},12.9,21.7,12241,{"startKm":42,"lengthKm":296,"avgGradientPct":458,"maxGradientPct":460,"elevGainM":88,"score":596,"category":20},5135,{"flatPct":598,"upPct":599,"downPct":49,"steepUpPct":600,"steepDownPct":601},6.3,18.8,33.2,32.7,[603,604,607,608,611,614,617,620,623,626,629,632,635,637,638,641,643,646,649,650,653,656,659,661,664,666,668,671,673,676,679,682,684,687,689,692,695,698,700,702],{"km":99,"elevM":53},{"km":605,"elevM":606},0.15,192,{"km":426,"elevM":606},{"km":609,"elevM":610},0.43,225,{"km":612,"elevM":613},0.57,252,{"km":615,"elevM":616},0.73,267,{"km":618,"elevM":619},0.85,282,{"km":621,"elevM":622},1,303,{"km":624,"elevM":625},1.15,316,{"km":627,"elevM":628},1.27,331,{"km":630,"elevM":631},1.43,322,{"km":633,"elevM":634},1.58,304,{"km":34,"elevM":636},289,{"km":475,"elevM":636},{"km":639,"elevM":640},2,291,{"km":642,"elevM":541},2.15,{"km":644,"elevM":645},2.28,328,{"km":647,"elevM":648},2.42,348,{"km":481,"elevM":205},{"km":651,"elevM":652},2.73,400,{"km":654,"elevM":655},2.85,410,{"km":657,"elevM":658},3,409,{"km":245,"elevM":660},411,{"km":662,"elevM":663},3.3,434,{"km":665,"elevM":375},3.43,{"km":57,"elevM":667},455,{"km":669,"elevM":670},3.73,460,{"km":111,"elevM":672},450,{"km":674,"elevM":675},4,405,{"km":677,"elevM":678},4.15,361,{"km":680,"elevM":681},4.3,323,{"km":495,"elevM":683},309,{"km":685,"elevM":686},4.58,284,{"km":313,"elevM":688},258,{"km":690,"elevM":691},4.85,236,{"km":693,"elevM":694},5,213,{"km":696,"elevM":697},5.15,191,{"km":271,"elevM":699},180,{"km":701,"elevM":463},5.43,{"km":703,"elevM":704},5.58,196,"uvpiFyvrjCcCq@mG^{@S[jAEjBm@pADlD|@pD~A]|@xDBvGm@jBL|AfAJlAmAdGZ~CxAxFfJxBhJxBIvA_CgBcECsFtBcApCl@t@~@|AiCKsDv@Ym@]JwAdByB^kEdBuB[gDt@kDk@Oa@wAoAtA_Cj@}Bq@Cs@gCzAwAY}HqIg@wC}A}BoBqIg@g@cAv@kJo@g@`AYbFiBuD_@YQp@y@iB@fFe@DhAlBuEBBnA`@\\S?~FrBa@lBxAn@zFa@fDl@",{"de":707,"en":708},"Der Helicon Sprint ist die kürzeste Strecke des Helicon Mountain Race und alles andere als ein flacher Lauf. Auf knapp sechs Kilometern bei Livadia geht es in zwei Anläufen rund 300 Meter den Helikon hinauf und auf den letzten zwei Kilometern ebenso steil wieder hinunter.","The Helicon Sprint is the shortest course of the Helicon Mountain Race and anything but a flat run. In under six kilometres near Livadia it climbs around 300 metres up Mount Helicon in two goes and drops just as steeply in the last two kilometres.",{"de":710,"en":711},"Die kleine Runde startet auf rund 200 Metern und verläuft nach einem kurzen Auftakt sofort bergauf. Der erste Anstieg ab Kilometer 0,3 bringt dich auf gut einem Kilometer um 140 Höhenmeter nach oben, danach verlierst du bis Kilometer 1,8 einen Teil davon wieder. Ab Kilometer 1,9 folgt der zweite Anstieg, fast genauso steil, und mündet in ein etwas sanfteres Stück, das dich bis Kilometer 3,7 auf den höchsten Punkt bei rund 460 Metern führt.\n\nVon dort gibt es nur noch eine Richtung. Auf weniger als zwei Kilometern fällt die Strecke rund 280 Meter zurück zum Ausgangspunkt, wo nach einer kurzen Senke das Ziel liegt. Gut die Hälfte des Sprints geht damit bergauf, fast der ganze Rest steil bergab, flach ist kaum etwas.\n\nDer Sprint zeigt im Kleinen, was die langen Strecken prägt: steile Anstiege am Helikon und Gefälle, das konzentriertes Laufen verlangt. Für alle, die das Bergrennen ausprobieren wollen, ist er der kürzeste Weg dazu.","The short loop starts at about 200 metres and turns uphill straight after a brief opening. The first climb from km 0.3 takes you up 140 metres in just over a kilometre, and you give some of that back by km 1.8. From km 1.9 the second climb follows, nearly as steep, and eases into a gentler stretch that leads to the high point at about 460 metres around km 3.7.\n\nFrom there it only goes one way. In less than two kilometres the course drops around 280 metres back to the start, where the finish lies after a short dip. More than half the Sprint is climbing, nearly all the rest is steep downhill, and almost nothing is flat.\n\nIn miniature the Sprint shows what defines the longer courses: steep climbs on Mount Helicon and descents that need full concentration. For anyone wanting to try mountain racing, it is the shortest way in.",{"de":713,"en":714},"Auf so kurzer Distanz ist die Versuchung groß, vom Start weg Vollgas zu geben. Der erste Anstieg kommt aber schon nach 300 Metern und ist im Schnitt über 13 Prozent steil; wer ihn im roten Bereich beginnt, steht nach wenigen Minuten. Lauf ihn mit kurzen Schritten oder geh die steilsten Stellen, und nutz das kurze Gefälle danach zum Durchatmen.\n\nEntschieden wird der Sprint am zweiten Anstieg und dem Übergang zum Hochpunkt. Hier kannst du Plätze gutmachen, wenn du die Steigung gleichmäßig hältst und auf dem flacheren Stück oben sofort wieder anläufst.\n\nDie Falle ist der Abstieg auf den letzten zwei Kilometern. Er ist steil genug, um ungeübte Beine zu überfordern, und wer hier unkontrolliert läuft, verliert mehr Zeit, als er am Berg gewonnen hat. Bleib locker, halte die Schritte kurz und schau weit genug voraus.","Over such a short distance the temptation is to go flat out from the gun. But the first climb starts after just 300 metres at an average of over 13 percent; start it in the red and you will be walking after a few minutes. Run it with short steps or hike the steepest parts, and use the short drop afterwards to recover.\n\nThe Sprint is decided on the second climb and the run-up to the high point. You can gain places here by holding the gradient evenly and getting straight back to running on the easier ground near the top.\n\nThe trap is the descent in the last two kilometres. It is steep enough to overwhelm untrained legs, and running it out of control costs more time than you gained on the climb. Stay relaxed, keep your steps short and look far enough ahead.",{"de":716,"en":717},"Der Sprint dauert für die meisten Teilnehmenden etwa 40 bis 70 Minuten. Er ist intensiv: Die beiden Anstiege treiben dich nah an deine Schwelle, kurze anaerobe Spitzen sind an den steilsten Stellen kaum zu vermeiden. Gleichzeitig ist das Rennen kurz genug, dass Grundlagenausdauer allein nicht reicht, um vorn mitzulaufen.\n\nDer entscheidende Abschnitt ist die Kombination aus zwei Anstiegen in kurzer Folge. Trainiere sie mit Bergintervallen von drei bis sechs Minuten an steilem Gelände, mit kurzen Trabpausen bergab, damit du lernst, nach einer Erholung sofort wieder Druck zu machen.\n\nGenauso wichtig ist der Abstieg. Rund 280 Höhenmeter auf weniger als zwei Kilometern belasten Oberschenkel und Knie stark, auch bei einem kurzen Rennen. Bau regelmäßig steile Bergabpassagen in deine Läufe ein und ergänze sie mit Kraftübungen wie Ausfallschritten.\n\nDas Rennen findet Anfang April statt, die Vorbereitung liegt also im Winter. Für den Sprint genügen zwei gezielte Bergeinheiten pro Woche in den letzten zwei Monaten, um auf die steilen Rampen am Helikon vorbereitet zu sein.","For most participants the Sprint takes about 40 to 70 minutes. It is intense: both climbs push you close to threshold, and short anaerobic spikes are hard to avoid on the steepest parts. At the same time the race is short enough that base endurance alone will not keep you near the front.\n\nThe decisive section is the pair of climbs in quick succession. Train them with hill efforts of three to six minutes on steep ground, jogging back down between them, so you learn to push again straight after a recovery.\n\nThe descent matters just as much. Around 280 metres down in less than two kilometres puts heavy load on quads and knees, even in a short race. Build steep downhill stretches into your runs regularly and support them with strength work such as lunges.\n\nThe race is held in early April, so preparation falls into winter. For the Sprint, two focused hill sessions a week over the last two months are enough to be ready for the steep ramps of Mount Helicon.",[719],{"eventName":6,"eventDate":9,"eventHomepageUrl":11},[721,730,738,747,754,763],{"slug":722,"eventName":723,"proseName":724,"city":726,"country":727,"eventType":14,"eventDate":728,"distanceInMeters":22,"elevationGainInMeters":729,"classification":26},"kruger2canyon-challenge","Kruger2Canyon Challenge 2027",{"de":725,"en":725},"Kruger2Canyon Challenge","Kampersrus AH","South Africa","2027-06-26T00:00:00.000Z",1872,{"slug":731,"eventName":732,"proseName":733,"city":734,"country":735,"eventType":14,"eventDate":736,"distanceInMeters":22,"elevationGainInMeters":737,"classification":26},"the-alpenglow-100","The Alpenglow 100 2027",{"de":732,"en":732},"Valemount","Canada","2027-07-02T00:00:00.000Z",1714,{"slug":739,"eventName":740,"proseName":741,"city":742,"country":743,"eventType":14,"eventDate":744,"distanceInMeters":745,"elevationGainInMeters":746,"classification":26},"challenge-du-montcalm","Challenge du Montcalm",{"de":740,"en":740},"Auzat","France","2027-08-12T00:00:00.000Z",40000,2755,{"slug":748,"eventName":749,"proseName":750,"city":751,"country":743,"eventType":14,"eventDate":752,"distanceInMeters":745,"elevationGainInMeters":753,"classification":26},"var-verdon-trail-canyon","Var Verdon Trail Canyon",{"de":749,"en":749},"Aiguines","2027-06-06T00:00:00.000Z",1903,{"slug":755,"eventName":756,"proseName":757,"city":758,"country":759,"eventType":14,"eventDate":760,"distanceInMeters":761,"elevationGainInMeters":762,"classification":26},"colombettes-trail","Colombettes Trail",{"de":756,"en":756},"Vuadens","Switzerland","2027-04-17T00:00:00.000Z",36000,1581,{"slug":764,"eventName":765,"proseName":766,"city":767,"country":743,"eventType":14,"eventDate":768,"distanceInMeters":761,"elevationGainInMeters":769,"classification":26},"trail-des-echelles-de-la-mort","Trail des Echelles de la Mort",{"de":765,"en":765},"Damprichard","2027-09-11T00:00:00.000Z",1543,"\n\n\u003Cnav>\n  \u003Cdiv class=\"nav-inner\">\n    \u003Ca href=\"youb-v2-maap.html\" class=\"logo-mark\" aria-label=\"YOUB\">\n      \u003Csvg viewBox=\"0 0 872.11 370.1\" xmlns=\"http://www.w3.org/2000/svg\">\n        \u003Cpath 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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; 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color:#FFF; border-color:rgba(255,255,255,0.7);\">gpx herunterladen · 5,2 km ↓\u003C/a>\u003Cdiv class=\"gpx-import\">\u003Cspan>Importierbar in\u003C/span>\u003Cdiv class=\"gpx-logos\">\u003Cspan class=\"gpx-logo\" aria-label=\"GARMIN\">\u003Csvg id=\"Ebene_2\" xmlns=\"http://www.w3.org/2000/svg\" viewBox=\"0 0 40.16 10.81\">\u003Cdefs>\u003C/defs>\u003Cg id=\"Ebene_1-2\">\u003Cpath class=\"cls-1\" d=\"M10.45,5.47c-.07-.13-.24-.24-.39-.24h-.3c-.15,0-.32.11-.39.25l-2.41,5.05c-.07.13,0,.23.16.23h.56c.22,0,.32-.1.38-.22.06-.12.19-.39.22-.44.03-.07.14-.12.29-.12h2.6c.15,0,.25.03.29.12.03.06.16.3.23.43.07.13.18.24.39.24h.81c.15,0,.22-.11.16-.22-.05-.11-2.58-5.06-2.58-5.06h0ZM8.92,9.18c-.15,0-.22-.11-.16-.25l.95-2.04c.06-.14.17-.13.23,0l.93,2.04c.06.14-.01.25-.16.25h-1.79s0,0,0,0ZM29.11,5.51v5.01c0,.14.12.23.27.23h.66c.15,0,.27-.1.27-.25v-5c0-.15-.1-.27-.25-.27h-.69c-.15,0-.27.09-.27.28h0ZM18.05,8.64c-.09-.12-.04-.26.1-.3,0,0,.57-.17.84-.42.27-.25.41-.6.41-1.06,0-.3-.05-.56-.16-.76-.11-.21-.26-.37-.45-.5-.2-.13-.43-.22-.7-.28-.27-.06-.64-.08-.64-.08-.18,0-.36-.01-.54-.01h-2.74c-.15,0-.27.12-.27.27v5c0,.15.12.25.27.25h.65c.15,0,.27-.1.27-.25,0,0,0-1.99,0-1.99,0,0,0,0,0,0,0,0,1.23,0,1.23,0,.15,0,.34.1.43.22l1.28,1.8c.12.16.23.22.38.22h.85c.15,0,.17-.14.12-.21-.05-.07-1.33-1.89-1.33-1.89ZM17.53,7.63c-.17.04-.36.05-.36.05-.18,0-.36.01-.54.01h-1.27c-.15,0-.27-.12-.27-.27v-1.01c0-.15.12-.27.27-.27h1.27c.15,0,.39,0,.54.01,0,0,.19,0,.36.05.17.04.3.09.4.16.1.07.17.15.21.25.04.09.06.2.06.31s-.02.22-.06.31c-.04.09-.11.18-.21.25-.1.07-.23.13-.4.16h0ZM37.21,5.23c-.15,0-.27.1-.27.24v3.2c0,.15-.08.18-.19.08l-3.2-3.32c-.1-.11-.26-.2-.46-.2h-.6c-.19,0-.27.1-.27.2v5.12c0,.1.1.2.25.2h.6c.15,0,.25-.08.25-.22,0-.07,0-3.37,0-3.37,0-.15.08-.18.19-.08l3.34,3.47c.11.11.24.19.46.19h.45c.15,0,.27-.12.27-.27v-4.98c0-.15-.12-.27-.27-.27h-.56ZM24.15,8.35c-.07.13-.19.13-.26,0l-1.57-2.88c-.07-.13-.2-.24-.39-.24h-.85c-.15,0-.27.12-.27.27v5c0,.15.1.25.27.25h.53c.15,0,.26-.09.26-.24,0-.07,0-3.63,0-3.63s1.95,3.63,1.95,3.63c.07.13.24.13.32,0,0,0,1.96-3.62,1.97-3.62,0,0,0,3.52,0,3.62,0,.14.12.24.27.24h.61c.15,0,.27-.07.27-.27v-4.98c0-.15-.12-.27-.27-.27h-.81c-.21,0-.33.11-.41.24l-1.62,2.88h0ZM0,7.98c0,2.7,2.76,2.83,3.31,2.83,1.83,0,2.6-.49,2.63-.52.11-.06.25-.2.25-.44v-1.86c0-.17-.14-.31-.31-.31h-2.3c-.17,0-.28.14-.28.31v.19c0,.17.11.31.28.31h1.33c.13,0,.23.1.23.23,0,0,0,.82,0,.87-.26.11-1.46.46-2.42.23-1.39-.33-1.5-1.48-1.5-1.83,0-.29.09-1.74,1.8-1.88,1.39-.12,2.3.44,2.31.45.16.08.33.02.42-.15,0,0,.17-.35.17-.35.07-.14.05-.29-.13-.41-.01,0-.98-.53-2.49-.53-3.22,0-3.31,2.57-3.31,2.86ZM38.9,10.06h-.24v-.09h.58v.09h-.24v.69h-.1v-.69h0ZM40.04,10.41c0-.11-.01-.24-.01-.34h0c-.03.1-.06.2-.1.3l-.14.38h-.08l-.13-.37c-.04-.11-.07-.21-.09-.3h0c0,.11,0,.23-.02.34l-.02.33h-.1l.05-.78h.13l.13.38c.03.09.06.17.08.26h0c.02-.08.05-.16.08-.26l.14-.38h.13l.05.78h-.1l-.02-.34h0Z\"/>\u003Cpath class=\"cls-1\" d=\"M36.9,3.85h-3.61c-.13,0-.25-.07-.31-.18-.07-.11-.07-.25,0-.36l1.81-3.13c.07-.11.18-.18.31-.18s.25.07.31.18l1.81,3.13c.07.11.07.25,0,.36-.07.11-.18.18-.31.18h0Z\"/>\u003C/g>\u003C/svg>\u003C/span>\u003Cspan class=\"gpx-logo\" aria-label=\"STRAVA\">\u003Csvg id=\"Ebene_2\" xmlns=\"http://www.w3.org/2000/svg\" version=\"1.1\" viewBox=\"0 0 40 7.8\">\n   Generator: Adobe Illustrator 30.6.0, SVG Export Plug-In . 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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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