Race Preparation

Sandras Ultra Trail is not just a race; it is a test of metabolic endurance, mental resilience, and technical nutrition strategy.
In long-distance endurance sports, the three most critical factors determining performance are energy management,
hydration, and electrolyte balance. This page provides athletes with a comprehensive roadmap based on
current principles outlined in Runner’s World and scientific sports nutrition guidelines.

---

💰 Registration Fees

• 🏔️ 70K – Sandras Ultra Trail: 2,600 TL
• 🦅 50K – Kartal Lake Ultra Trail: 2,200 TL
• 🌲 24K – Topuklu Plateau Trail: 1,200 TL
• 🌾 12K – Nature Run: 1,000 TL
• 🐾 5K – Discovery Run: 600 TL

---

📝 Race Registration Steps

1. Select your course: Choose the route that best matches your fitness level, experience, and training load.
2. Complete the registration form: Accurate personal details, emergency contacts, and a health declaration are required.
3. Payment step: Finalize your registration via the secure PayTR payment infrastructure.
4. Check your confirmation email: Your QR code will be used for race kit pickup and race-day verification.
5. Follow race-week announcements: Course conditions, weather updates, aid station contents, and logistics are updated regularly.

Final registration deadline: 1 week before race day.

---

🥤 Aid Stations and Provided Supplies

Considering Sandras’ high-altitude crossings and technically demanding trails, aid station supplies are planned to meet
the essential needs of endurance athletes.

• 💧 Water (spring water or purified)
• 🧃 Isotonic drinks (electrolyte and carbohydrate supported)
• 🍌 Fast-absorbing fruits such as bananas, oranges, and apples
• 🥨 Salty crackers, pretzels, and potato chips (for sodium replenishment)
• 🍫 Energy bars, gels, and simple carbohydrate products

On 70K and 50K courses, main aid stations also provide:

• 🍲 Hot soup (especially effective for rapid fluid and salt balance recovery)
• ☕ Hot water / tea
• 🧂 Electrolyte tablets / salt supplements

---

⚡ Professional Nutrition and Preparation Guidelines for Race Participation

The following section is based on scientific literature on ultramarathon biochemistry, athlete metabolism, and long-duration
endurance performance, as well as practices used by elite runners worldwide.

🍝 1. Plan Carbohydrate Loading on a Scientific Basis

Glycogen stores are limited and typically provide enough energy for 90–120 minutes of full-effort running.
In ultramarathons, it is essential that these stores are fully loaded before the race and maintained through regular intake during the event.

• High-carbohydrate nutrition (%60–65 carbohydrates) starting 48–72 hours before the race.
• Low-fiber, easily digestible foods: pasta, rice, potatoes, bananas.
• Avoid fatty and spicy foods (they slow gastric emptying).

💧 2. Plan Your Hydration Strategy by Distance

The sensation of thirst is a late indicator of dehydration-related performance decline.
Even a fluid loss equal to 2% of body weight can cause a noticeable drop in pace.

• Consume 100–150 ml of fluid every 15–20 minutes.
• Due to altitude variation, sweating rates may change; adjust intake according to aid station spacing.
• Avoid excessive water intake — hyponatremia is a serious risk.

🧂 3. Electrolyte Balance: The Invisible Key of Ultramarathons

Sodium is vital for muscle contraction and nerve transmission.
In long races, sodium loss can lead to cramps, nausea, dizziness, and cognitive impairment.

• Target 300–500 mg of sodium per hour.
• Maintain balance through salt tablets, isotonic drinks, and salty snacks.
• Increase intake in hot conditions, strong winds, or during prolonged climbs.

🦵 4. Calculate Energy Intake Hourly (Elite Runner Technique)

Optimal energy intake in ultramarathons is generally accepted as
200–300 kcal per hour in the form of carbohydrate supplementation.

• Gels → rapid energy (effect within 15–20 minutes)
• Fruit → moderate digestion speed
• Bars → slow-release energy

Digestive tolerance varies between athletes.
An untested nutrition plan will almost certainly cause problems on race day.

🏃‍♂️ 5. Support Your Pace with Mental Endurance

Ultramarathons are not purely physical challenges; mental focus and disciplined pacing are essential.
Many elite athletes treat the first 20–25 kilometers of a race as a “warm-up.”

• Start conservatively; the early hours are for energy conservation.
• Aim for a negative split: learn to reserve strength for later stages.
• Break motivation into segments by setting small targets every 30–40 minutes.

🧥 6. Clothing Strategy for Weather, Altitude, and Technical Terrain

Sandras’ elevation ranges between 1,000 and 2,300 meters, causing significant temperature fluctuations over short periods.

• Light base layer + windproof jacket = ideal combination.
• At high altitude, sweating athletes cool rapidly — stay dry.
• Test shoe choice on technical terrain well before race day.

🧠 7. Stomach Issues and Energy Crashes: Management Protocol

Approximately 40% of ultramarathon runners experience nausea or energy collapse.
This is normal — and manageable.

• If nausea occurs, stop gels → switch to banana + salt + small sips of water.
• If energy drops: 1 gel + 100 ml water + 2–3 minutes of brisk walking.
• If muscle spasms occur: electrolytes + gentle stretching.

These protocols are standard practice among elite athletes.

---

✅ Final Words

Preparing for Sandras Ultra Trail requires training not only your legs, but also your metabolism, mindset, and nutrition strategy.
Optimal plans differ for every runner; however, proper hydration, intelligent energy management, and scientifically grounded nutrition
are the three pillars that will keep you moving throughout the race.

If your preparation is complete, it is time to merge with the rhythm of nature.
See you on the trails of Sandras. 🌄🔥