The day is wonderful, ideal for running or walking in the Karst: sunshine, spectacular visibility and dry terrain.
Just a few important shrewdness to experience the race at its best, safely and without surprises.
The compulsory equipment for all competitions, as stated in the roadbook. It must be present on both competitive and non-competitive distances.
In addition, therefore in addition in addition to what is already mandatory for the single distance, it will be mandatory to bring a superior hot gearbox: a long-sleeved shirt or a thermal jacket/jacket (in general: a thermal garment) that covers the upper part of the body and arms entirely.
To avoid misunderstandings: this “superior warm change” must be a garment truly thermal and protective, not a lightweight “front” garment. It must be a garment that, in the event of a stoppage, allows one to remain outdoors in cold conditions without quickly becoming excessively cold. Specifically:
- Long-sleeved jerseyIt must be a warm garment (thermal midlayer) with full long sleeves.
- or Thermal jacket/jacketIt must be a warm garment, with full long sleeves, suitable for low temperatures.
- In any case, the key requirement is: upper body coverage + arms fully covered + real thermal function.
This garment must not be wornmust be present in the backpack, ready to use, precisely because of the need to cope with a potentially low and problematic temperature in the event of a stoppage.
Absence, we repeat, for all distances (5 km to 105 km), of this item entails immediate disqualification o the impossibility of leaving.
Weather Update
A bright sunny but cold day awaits us, a cold that you often don't feel when running but “hits” if you slow down. A “bubble” of high pressure over Europe is acting as a shield against the rain, but at the same time it is pushing very cold air directly from the Balkans and Russia towards the Gulf of Trieste. It is the classic situation of “Bora Chiara”The sky will be crystal clear and you will be able to enjoy breathtaking views, but the wind will blow strong, constant and very dry. It will not rain, so the ground will be dry and compact, but the air will be biting and there will be no protection from the clouds against the cold.
The real challenge for runners will not be so much the temperature marked on the thermometer (which will hover around zero or slightly below), but what you actually feel on your skin. Because of the wind, the perceived“ temperature” will fall drastically: even if the thermometer reads -2°C, running in the exposed areas of the Karst with gusts of 40-50 km/h will make you feel as if there are -15°C. The dry wind “steals” heat from the body very quickly and evaporates sweat instantly; this is insidious because you may not realise how much you are sweating and risk becoming dehydrated or cooling down too quickly as soon as you slow down the pace.
Remember that the event is open to traffic
The event takes place open traffic, as also indicated in the regulations. The main intersections are manned by almost 300 staff, however minor crossings may not be.
In any case, whether there is a garrison or not, the competitor is always held at compliance with the Highway Code, as also stated in the regulations. It is therefore imperative to be very careful, to slow down where necessary, to cross only safely and to obey all traffic rules.
Temperature management tips
It will be temperature management is very important along the race course.
We start with the long races, from 100 km with midnight start: the start will be really cold and, as we go up from PortoPiccolo towards the ridge, we will enter a first section also exposed to the wind. However, we suggest not to leave overdressed, but to always respect the concept of shell and the onionThe first ascent will immediately warm you up and the thermal shock would be accentuated if you are overdressed.
The start is next to the Bora Village, in a heated and very cosy area. We strongly advise against waiting until the last minute before going out. The suggestion is to stay outside for at least 15-20 minutes before departure, perhaps warming up a bit, taking a few metres of walk or running on the spot, because leaving a very hot environment and entering a cold environment creates a major thermal shock.
The same advice applies to competitors of the 57 km. The night will be, for most of the competitors, along the ridge with a view of Trieste and up to the Val Rosandra, It will be extremely fast: this will allow you to keep an important rhythm. When we tackle the Val Rosandra, we will be strongly exposed to the wind and, above all, the risk is that, once the steep ascent along the vertical path is over, we will quickly cool down in a stony and not very fast descent. We therefore recommend the entire stretch between Bagnoli and Basovizza, to continue dressing and undressing with each ascent and descent.
An advice valid for both the’80 than for the 105 is to pay attention to the stretch between Repen and San PelagioIt is very impassable (as indicated in the roadbook) and in these weather conditions, extremely cold. This is a completely north-facing slope, whereas before (on the 100 and also on the 80 up to the’Obelisk) we were exposed to the south-west. We have to be really careful here, because you can go down into the sinkholes in cold temperatures. After San Pelagio, with the light and the change of context, the perception of cold can change rapidly.
For competitors in races from 34, 21 and 15 km by no means be fooled into thinking that the shorter distance and good weather can make one underestimate the importance of the mandatory gear. The same applies here as for the onion. Always remember (and this applies to all distances, even the shortest) that you must have equipment that allows you to stay safe stopped for up to 30-40 minutes while waiting for help, in non-serious situations: if you sprain an ankle, you cannot have the same priority of intervention as in the case of a serious injury, so it is important to be aware that the equipment must be adequate to remain outdoors.
This advice is particularly aimed at those competitors who, when entering a competition, say:
“Where do I leave the clothes I arrive at the start with?”
The clothes you arrive at the start with, unless they are a clean post-race change, are the clothes you should always have with you, because the good rule for a winter trail race is to carry clothing that can still move and be comfortable even when no running. You don't have to get hurt or be in danger to have to slow down: sometimes you slow down because of a cramp, a sprain, for whatever reason. So proper clothing, even over short distances, is essential both because times can get longer and because energy production and body heat are reduced. Not having the right clothing leads very easily to the’hypothermia.
Not least the aspect of the’hydration and the’power supplyIn cold weather, it is very easy not to feel the need to eat well. In the cold you get warm, running feels good, but the body consumes more energy and above all dehydrates much faster. So we have to force ourselves to drink and eat at the aid stations. Above all: don't always drink and eat the same thing. Once salts, once Coca-Cola, once broth if available: let's try to alternate, also because if we always consume the same food we are more likely to risk episodes of nausea. And the worst thing that can happen is to vomit or not eat: this will trigger cramps and a chain process that risks ruining the experience.
Finally, on all distances, but especially on those from 34 km inclusive upwards, we recommend that you be very careful in the early hours of the morning and in the traits downhill and shady the possible presence of ice. No crampons needed, but it is essential to pay attention, adapt your gait and choose your footing carefully.
No further updates are planned, unless rapidly changing conditions or special situations require special communications.
We invite you to carefully read the Roadbook (official reference document) and we wish you a good race: see you at the Bora Village.
This document complements the Roadbook and does not replace it, becoming an integral part of the official tender documentation, as also provided for in the regulations.