TransLantau 120

Course

By gradient, 38% of the distance is uphill, 36% downhill and 26% flat. The longest climb runs 3.9 km at an average 17.0% grade (668 m of vertical). The longest descent runs 4.4 km at 9.9% (432 m of vertical). The steepest climb averages 47.5% over 0.5 km. The steepest descent drops at 39.8% over 0.2 km. Surface: 56% smooth, 21% trail, and 17% road.

Poles

Trekking poles are strongly recommended: about 12.2 km of the course is steep enough for them to pay off.

Quad damage

Quad damage risk is high (index 55 of 100), with 49% of the load in the first half: 3 critical descents, the last of them run on already damaged legs. Downhill-specific preparation and a controlled early pace pay off here.

• Control on the marked descents until km 57, target pace until km 91, free after that. Short descents not listed: target pace.
• #1 · 9.2–14.8 km · 466 m D−, -8.4% · 87% of the race ahead → control
• #3 · 21.9–23.7 km · 453 m D−, -24.8% · 79% of the race ahead → control
• #2 · 47.6–56.9 km · 735 m D−, -7.9% · 50% of the race ahead → control
• 70.2–72.2 km · 357 m D−, -17.6% · 37% of the race ahead → target pace
• 83.9–86.8 km · 560 m D−, -19.7% · 24% of the race ahead → target pace