2022 İstanbul Ultra Trail Results

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From the northern forests’ green to shores of Black Sea… A hundred km long ULTRA adventure! Get ready for the first 100K ultra trail race of Istanbul!


Total cut-off time for 100K is 20 hours. There will be checkpoints in every 10 km in average. Entire race course will be marked in every 50-100 m for both day and night.

Participants may deliver their desired bag to be kept in the DropBag CP in order to use it during the race. The DROPBAG area will be in CP5 (in 48 km).
Runners are allowed to use their bags only 1 time in the race.

GPX Download Links
100K: https://connect.garmin.com/modern/course/99479457

CP No Check Point (CP) CP Inner Dist. / km Total Dist. / km Elevation (m) Time Limit / Hour CP Cut-Off Time
START  Taşdelen
0 116 07:00:00 (START) 00:00:00
CP 1 CP TRAFO 7,8 7,8 304 09:00 02:00:00
CP 2 CP DÖNÜŞ 7,2 15 54 10:30 03:30:00
CP 3 CP İTFAİYE 8,05 23,05 11 13:00 06:00:00
CP 4 CP KARADENİZ 10,15 33,20 46 15:00 08:00:00
CP ROUND / DROPBAG CP İTFAİYE 14,8 48 11 17:00 10:00:00
CP 6 CP DÖNÜŞ 8,2 56,2 54 19:30 12:30:00
CP 7 CP TRAFO 7,5 63,7 304 21:00 14:00:00
CP 8 CP ESKİ 1 5,6 69,30 216 22:00 15:00:00
CP 9 CP ESKİ 2 10,0 80,1 75 00:00 17:00:00
CP 10 CP TRAFO 6,6 86,7 304 01:00 18:00:00
CP 11 CP ÇAVUŞBAŞI 6,7 92 145 02:30 19:30:00

100 116 03:00 20:00:00


April 22nd 2022, Friday
11:00 – 21:00 Registrations & Kit Delivery (Baytekin Karaköy Garmin Store)
20:30 – 21:30 100K / 60K Technical Briefing (It will be done online. Details will be announced.)
April 23rd 2022, Saturday
6:00 – 07:00 Kit Delivery (100K & 60K)
07:00 100K Start
08:00 60K Start
08:00 – 09:00 Kit Delivery (30K & 15K)
10:00 30K & 15K Start
13:00 15K Award Ceremony
15:00 30K Award Ceremony
18:00 60K Award Ceremony
23:00 100K Award Ceremony


Important Information:
Due to Covid-19 process, the organization will apply the rules in line with the announced recommendations for measures and practices by the Ministry of Health and the Athletics Federation (Athletics Federation of Turkey’s special contests manual). Depending on the pandemic process, the rules can be updated and changed. All rule updates will be posted on the event’s official "Race Rules" page. The participants are obliged to follow these rules regularly until the race day.

- The participation quota is limited with 500 runners.
- All starts will be given sequentially and intermittently, to minimize social contact. The time of the athletes will be measured starting from the moment the electronic chip measurement system is passed.
- Participants will be provided with food supplements, drinking water and hot water at designated checkpoints. Social distance rules will apply at control points. Necessary measures will be taken by the organization, with a maximum of 3 people at a checkpoint.
- Runners can commit their precious belongings and other belongings to staff before the race. These will be returned at the end of the race. In line with the Covid-19 precautions, there will be no contact with the bags delivered except for the runners, including the organization teams. Participants will receive their belongings by showing their tickets from the specially reserved area. The responsibility of the equipment that will be carried in the backpacks during the race belongs to the runner.
- Course must be completed in designated periods and conditions. Otherwise the race will not be coounted as completed.
- Competitors must be minimum 18 years old.
- For participants under the age of 18, parents must fill out a waiver form.
- The course comprises check points. Each competitor is obliged to reach passing through the check points. If the competitor fails to pass through any check point will be disqualified.
- Each check point will be closed after a period which will be announced beforehand. Competitors who fail to reach the check point within this period will be disqualified. The timing of these periods is flexible due to race conditions and may be changed by the race director.
- Participants will receive water and food (snacks) support at the checkpoints.
- All competitors are obliged to take and consume water. In case a competitor gets transfusion due to dehydration he/she gets time penalty of 2 hours for the first transfusion and 4 hours for the second. In case of a third transfusion, competitor is disqualified.
- For 100K runners, there will be 1 CP dedicated for DROP BAG area. Runners may use the bags that they will deliver beforehand in this CP.
- Differing across categories, competitors are obliged to carry the respective mandatory equipment of their categories in their backpacks. Competitors who fail to present mandatory equipment during the race are subject to disqualification. Organization staff and the referees hold the right to equipment and backpack check anytime during the race.
- Using any means of transportation (motor vehicle, bicycle, horse, donkey, mule carriage etc.) regardless of duration and distance results in disqualification.
- Competitors dropping litter anywhere out of main event area and specific points at check points are penalized with 2 hours time penalty for the first time and if repeated with disqualification.
- Continuously disturbing other competitors may lead to disqualification. The race director holds the right to decide in such situation
- There is a contingent for each category. If the contigent is filled for a category, priority belongs to registered (who completed the payment) participant.
- Cancellation and Refund policies are stated in the “Participation Fee” section.
- Registrations close on 19 April 2022. Switching between categories is not possible after registration closes.
- All categories -EXCEPT 15K
- must present their health report indicating that there is no obstacle to compete in the race. Kindly send your report’s copy to info@uzunteap.com and bring the original report to the event area.
→ Click here to download the health report.
- The race requires high level physical and mental endurance. Thus the competitors must be well prepared. Each registrant signs a consent letter before the race.
- There will only be general men and general women classifications in 15K category. No age classification will be made in IU-15K.

The classification for 30K / 60K / 100K categories will be as follows:
* General (Men & Women)
* Women / Men Age < 40 (BD: 1983-2004)
* Women / Men Age 40 – 49 (BD: 1982-1973)
* Women / Men > 50 (BD: 1972 and before)

- Scores for each competitor is assigned by adding the the time penalties (if there are) to total time in all stages. In case of objections records of the organizers will be taken as a basis. Arrival times to each check points will also be recorded.
- Professional rescue and health teams will be present during the race at all times. Main medical services will be given at the main camp and basic health services will be provided at the check points. The medical team will be on the course during the race. Medicals hold the right to disqualify a competitor in case there is a health issue. Yet it is preferred by the organizers that the competitor finishes the race.
- The race director is responsible of the race course and management during the race. The map of the race course will be delivered to competitors before the race. The race course is can be changed by the race director due to weather conditions or other reasons. Check point and start/finish locations can again be changed by the race director. Race director briefs the competitors about the course before the race.
- Competitors can commit their precious belongings and other belongings to staff before the race. These will be refunded at the end of the race. The responsibility of the equipment that will be carried in the backpacks during the race belongs to the competitor.
- Competitors may get sponsors. They are allowed to wear sponsor logo on their chests or backpacks as long as they don't cover the race number. Visibility of sponsor logos apart from these two locations is decided by the organization committee.
- Competitors may discontinue the race at any point. The organization staff must be acknowledged and the document for discontinuation must be signed.
- No refunds will be paid in case of absence of the mandatory equipment or breaking any of the rules above and in case of disqualification by the referee decision.
- No Money reward will be given. Ranking athletes will receive trophy and the medal.
- All registered runners are responsible for collecting their race kits before the race. No kits will be delivered after the race.
- All registered runners are deemed to have accepted all of the race rules.

Following situations will be resulted in disqualification.

• Not complying with the social distance and health rules specified by the organization before and during the race
• Not passing by the checkpoints.
• Littering in the racecourse (except the checkpoints)
• Shortcuts
• Not carrying the bib number and the chip system properly
• Refusing the health check or mandatory equipment check by the organizer
• Not carrying the mandatory equipment during the race.
All registered runners are deemed to have accepted all of the race rules.


- There will not be any Money prize in the race.
- All finishers receive a special race finisher medal.
- Runners who are ranked, will receive the trophy and special gifts from the organizer.
- There will only be general men and general women classifications in 15K category. No age classification will be made in IU-15K.
The classification for 30K / 60K / 100K categories will be as follows:
* General (Men & Women)
* Women / Men Age < 40 (BD: 1983-2004)
* Women / Men Age 40 – 49 (BD: 1982-1973)
* Women / Men > 50 (BD: 1972 and before)


Early Reg. Std. Reg.
15 January 2022 - 15 February 2022 16 February 2022 - 19 April 2022
₺380 ₺400

Refund Policies
• Cancellation made before 15.01.2022 - 30.01.2022 will incur a 20% charge.
• Cancellation made between 01.02.2022 - 30.03.2022 will incur a 30% charge.
• No REFUND will be made for the cancellation made after 01.04.2022.

Important points about Registration:
• Registration to the organization is deemed to have been made by payment of the participation fee of the relevant category.
• Registration is only completed after the payment is made.
• Participants are supposed to deliver their health report (For categories over 20 km)• Participants have to present the mandatory equipment in order to collect the bib numbers.
• Registration fees or chest numbers cannot be transferred to another athlete.
• If it is desired to make changes in the categories after the final registration,*A fee with a lower participation fee will not be charged for a pass.*A charge difference is added to a categorization with a higher participation fee.Changes / transitions between categories cannot be performed after the registration is closed.

Services Included in Participancy Fee:
- Minimum 70% alcohol-based disinfectant
- Minimum 5 medical masks
- Pen
- Health Report
- Mobile phone
- Whistle
- Mirror or reflective
- Lighter
- At least 1 liter of water bottle
- Cup (There will NOT be plastic cups at the checkpoints and NO water will be given in plastic water bottles.)
- Backpack to carry mandatory equipments
- Emergency blanket
- Head lamp and spare batteries
- Plaster / Bandage

Registered Participants

(total: 379)

100K Registered Participants (23)

Name Surname Nationality Gender Classification
ferhat semiz 40-
ihsan şal 50+
şevki demirtaş 40-49
necip yılmaz 40-49
ali karagündüz 50+
cengiz akyüz 40-49
ahmet say 40-
denız çiçek 40-
çigdem topatan 40-49
mete değer 50+
eric henry 50+
yasin ünal 40-49
çağrı yıldırım 40-
vedat nisanoğlu 50+
serhat bozkurt 40-
ayhan esen 40-49
ali özcan 40-
engin ipek 40-
çelik ingin 50+
kaan bilgin 40-49
barış özdemir 40-49
onur sezer bakar 40-49
ömer yurttaşan 40-

60K Registered Participants (41)
Name Surname Nationality Gender Classification
ertan şahin 50+
bogachan akyar 50+
koray uğur erbaş 40-
tuncay çoşkun 50+
halil derya sağlam 40-49
ozcan kose 50+
selahattin ıldırar 40-49
hakan kerimoğlu 40-49
vladimir ıvanov 40-
özlem kafalı 40-49
coşkun şahin 40-
tarık anbarcı 40-
yaşar özkan 40-
utkan corbacioglu 40-49
hilmi güven 40-49
ogün hızar 40-
betül zeybekoğlu 40-
kadir çelik 40-
arslan çehrelioğlu 40-
fook seong wong MAS 50+
mustafa fatih razbonyalı 40-49
aslı razbonyalı 40-49
selçuk akbaba 40-
ilhan beyoğlu 40-49
melih yılmaz 40-
emre üçüncüoğlu 40-49
hüseyin kerem şenal 40-
birgül atasayar 40-49
kamil demiroğlu 40-
selim korkmaz 40-49
murat erkale 40-
alpaslan bodur 40-49
aykut keskin 50+
soner güney 40-49
murat arda oğuz 40-
kubilay söğüt 40-49
fatih gürbüz 40-49
kemal bölükbaş 40-49
halil özkaya 40-49
muzaffer ozmen 40-49
utku ünsal 40-49

30K Registered Participants (136)
Name Surname Nationality Gender Classification
engin kibar 40-49
yücel yavuz 40-49
fatih vıcıl 40-49
berk aşkan 40-
mehmet aydıngör 40-
serdar solak 40-49
tolga şerbetçi 40-49
reyhan ceylan 40-49
cenk serttaş 40-
edip taşova 50+
murat şanda 40-49
zeliha çakır 40-
serkan coştu 40-49
şaban ilimsever 50+
aleksandar kostic SRB 40-
aleksandar petrovic SRB 40-
marija kostic SRB 40-
didem sucuoğlu 40-
serdar bektaş 40-
önder ayan 50+
michel lavrauw BEL 40-49
serkan imrak 40-49
james rigney AUS 50+
ali sahin 50+
murat taştan 40-49
erdinç kef 40-49
ulas tol 40-49
caner erdoğan 40-
mustafa cem pehlivan 40-
yusuf ali ketenci 40-
ışıl kesmen 40-
idil doğan 40-49
tolga sarı 50+
sezin şeftalioğlu 40-49
meltem bulat 40-49
merve işler 40-
idris güneş 40-
mustafa ozan bayrak 40-
dilek özgürel 40-49
zeka birman 50+
ronen kachay ISR 40-49
ferhat gungor 40-49
yaşar kayıkcı 40-49
çağrı küçükkuş 40-
berkin gulcan
huseyin şirin 40-
serdar inan 40-
maryam tahbaz 40-49
umut seki 40-
beril anaç 40-
sedat bahar 50+
emre can özerdoğan 40-
ozgul kucuk 40-49
ümit beylikçioğlu 40-49
özgür güner 40-49
sertaç yazar 40-
ramon moya gonzalez 40-49
savaş akbaş 40-
cem yıldırım 40-
arif ezgi çağlar 40-
tayfun toprak 40-49
yakup uslu 40-49
volkan akpınar 40-49
sinan gürsoy 40-49
burak polat 40-
burak fevzi gündoğdu 40-
agnes tan 50+
furkan çağtay güneş 40-
altan alim 40-49
gizem erol koçali 40-
aleksandr strukov 40-
erkan tuna 40-
erencan karaca 40-
hüsnü köse 40-49
muhammet yaser şahin 40-
lütfi göktuğ 50+
beyza güzel 40-
salim keleş 50+
berk kaya 40-
emine semra hergülman 50+
zeynep savcı yaşlıca 50+
ınna parashchenko 40-
akan kızıl 40-
barış sipahioğlu 40-49
kadriye nebioğlu nebioğlu 40-49
birkan halis 40-
cevriye tunç 40-49
özhan kılınç 40-49
sarp saraçer 40-
hakan şimşek 40-
bilge sezer 40-
kudret altak 40-
erkan gözel 40-
ahmet ender çevik 40-
ayberk enez 40-
gemma eastaway 40-
yahya kale 50+
dieter van den bleeken BEL 40-49
murat dandin 50+
muhammed topkara 40-
fatih kaya 40-
emine zeybek 50+
merve işler 40-
serdar toktamış 50+
kılıçali ersoy 40-
elif beyza can 40-
ayşe ışıl apan 40-49
fahri ırmak kılıç 40-
ismail kartal 50+
serhat doğan 40-49
ilyas seyfi altıkanoğlu 50+
hakan özel 50+
sedat aydoğdu 40-
selen arıkan 40-
çağlar çetin 40-
kadir kundupoğlu 40-
sümeyye dede 40-
mehmet güzel 40-
müge daştan 40-49
mehmet cemil türkeri 40-49
aykut sakallioglu 40-
arif can kabadayı 40-
leyla ofli 40-
ebru toksöz 40-
inan onur ileriak 40-
gary walsh 40-
hilal şahin ünal 40-
cihan ünal 40-
balamir ozsule 50+
erdi buğra şen 40-
muzaffer ergun gözet 50+
ebru uğurlu 40-49
burak akın 40-49
can şaylan 40-
temel parıltı 40-49
mehmet ali kiper 50+

15K Registered Participants (179)
Name Surname Nationality Gender Classification
özden özcan 40-
gülsün adıgüzel 40-
emrullah yaşar 40-
özcan çetin 40-
rimma valeeva 40-
binnaz özcan 40-
göktuğ bedri evren 40-49
ahmet anıl ayana 40-
semih etyemez 40-
egemen nafız balcı 40-
robin vanvyve BEL 40-
özge yel 40-
volkan kumbasar 40-49
alper tuna 40-
tuğçe yalankoz 40-
murat yılmaz 40-49
yalçın giray arıcan 50+
utku ekim 40-
naji vahedi gharehchopogh 40-
görkem aka 40-
orhan güner 50+
hamide gönen 50+
mete can gürcan 40-49
ahmet savaş 40-
ömer çağayay demir 40-
gauthier guyot 40-
ahmet anıl yangın 40-
hacı sebahattin çavga 40-
gürbüz güzey 50+
aytaç cidacı 40-
mustafa araç araç 40-
ozan turna 40-
turgay memiş 40-
şima coşkun 40-
alp biricik 40-49
selçuk ökmen 40-49
şafak duyan 40-
mariia ıvanova 40-
edis emiroğlu 40-
anıl dinç 40-
begehan sonuç 40-
ophelie gandon 40-49
charles delort 40-
kemal dundar 40-
gulıweıla aılıjıang CHN 40-
can battal 40-
berkan şengün 40-
emre goker goker 40-
duygu kaya 40-
gülnur başer 40-49
ahmet husrev balcı 40-
burçin özgün 40-49
can ustundag 40-
seda özgüç 40-49
serap alımlı 40-
yesim özdemir 40-49
tolga kızıltepe 40-
buse sarıboyacı 40-
ahmet özkapu 40-
deniz tatay 40-49
gökmen zengin 40-49
beytullah özdemir 50+
tara seyhoon 40-
mustafa göksu 40-
aykut kırsay 40-
rabia karakaya polat 40-49
serhat köklüer 40-
emre akcan 50+
pablo apesteguıa ESP 40-49
liudmyla chmulova 40-
çağrı çam 40-
ahmet akmermer 40-49
omar abu samra ISR 40-
onur çevik yurduseven 40-
adıl gokhan gulcu 40-
emre karatoprak 40-
uğur nişancı 40-
canan bener 40-49
mehmet ali öğün 40-49
bilge karslı 40-
defne gözcü 40-
cüneyt nalbant 40-49
deniz yılancıoğlu 40-49
sapartash umbarova TKM 40-
sapartash umbarova TKM 40-
kadir tuhan 40-
arda kayacan 40-
volkan nami 40-
ilker toker 40-
saliha aleyna güneş 40-
dmitrii shmakov 40-
celalettin değerli 40-
seval satık 40-
onur polat 40-
kortaç sağdıç 40-
uğurcan sonbay 40-
ahmet berber 40-49
ayça çelikbilek 40-
fang ning CHN 40-
ezelin avan 40-
vıtalı chıose 40-
namık kemal öner 40-49
pınar tokcan 40-49
abdallah fadlelmawla 40-
derya kırıcı 40-
mehmet akın büyükdağ 50+
murat ilhan 40-49
ziya özalp 40-
nizamettin uluocak 40-49
tayfun kara 40-
emre koyuncu 40-49
anouck morel henry 50+
mejdı kraıem TUN 40-
darıa barsukova BLR 40-
özge norman 40-
ozan şahin 40-
dmitry soroka 40-
alara ergin 40-
ayşegül boyalı 40-
ali şahin 40-
ibrahim kara 40-49
emin erol 50+
meltem tol 40-
taner dinc 40-
wai yan myint thein MYA 40-
cem ısmail değer 40-
semih baycan 40-49
gonca taştemir 40-49
güngör türköz 40-49
turan kanmaz 50+
ayhan kızıloğlu 40-
natalia tsvalinska 40-
onur özgüvenir 40-
ısabel recari 40-
ilayda özgüvenir 40-
belız erol 40-
osman emre parmak 40-
hilda demirci 40-49
can kadırgan 40-49
hakan yerlioğlu 40-49
fatoş bolat 40-
altay fırat özturan 40-
eser tankal 40-49
mercan yıldız 40-
arda genç 40-
ümit burak kılıçaslan 40-49
marina gacto 40-
meral kocameşe 40-
ayşe özkan teselli 40-49
alper ulusoy 40-49
ayça çömlekçiler 50+
cenk kınıkarslan 40-49
özgür öncül 40-49
cemal can tarımcıoğlu 40-
serhat övet 40-
simge korkmaz 40-
burak ateş 40-
yusuf kızak 40-49
zeynep şener 40-49
gökberk yiğitliler 40-
alperen birim 40-
ece ıltumur 40-
batuhan bayrak 40-
musa kaya 40-
songül erkale 40-
ilker nigiz 40-
kasım islam 40-49
ahmet öngel 40-
yasemin yılmaz alacan 40-
ergin güven 40-
cansu sakallıoğlu 40-
burak özen 40-
fatih coşkun 40-
ceylan macertay macertay 40-
jane woolley 40-
erinc alkim yaylali 40-
onur alper 40-49
ozan tekbaş 40-49
veysel gültekin 40-


Mandatory Equipment for 100K:
- Mobile phone
- Whistle
- Mirror or reflective
- Lighter
- At least 1 liter of water bottle
- Cup (There will NOT be plastic cups at the checkpoints and NO water will be given in plastic water bottles.)
- Backpack to carry mandatory equipments
- Emergency blanket
- Head lamp and spare batteries
- Plaster / Bandage


The district is 1 km. away from Taşdelen center which can be reached via Üsküdar-ŞİLE TEM highway. Public transport is also available to Taşdelen center. 
There will be 2 shuttles before the race. Shuttle forms will be anounced before the race, in this page.

Shuttle Departure Point: Kadıköy, in front of Haldun Taner Stage 
IMPORTANT: Only the participants who filled the form below will be able to use the shuttle service.

Public transport:  Athletes can take 'Alemdağ-Taşdelen' public bus line from Kadıköy, Üsküdar, Mecidiyeköy, Topkapı, Beşiktaş or Ümraniye and get off at Taşdelen central bus stop. Passing Kardiyum Shopping Center, they can follow the 'Taşdelen Mesire Yeri' sign and turn left. Taşdelen Mesire Yeri (recreational area) is 500 m. from the sign.
Private transport:  Athletes coming from European side via 1st or 2nd bridge can take the Çekmeköy-ŞİLE exit, follow the ŞİLE highway and reach Taşdelen entrance. Before taking the underground tunnel after the 'Sancaktepe-Sarıgazi-Taşdelen' sign, athletes should take the side road on the right and turn left on the roundabout over the tunnel to reach TAŞDELEN city center. Straight ahead is Kardiyum Shopping Center on the left side of the road. Passing the shopping center, they can follow the 'TaşdelenMesireYeri' sign and turn left. Taşdelen Mesire Yeri (recreational area) is 500 m. from the sign.

The entrance fee is charged by Taşdelen Recreation Area, regardless of the organization. The price differs in terms of vehicle and pedestrian entry.

For personal transportation:


From training routines to diet, helpful tips for preperation and race time.

- Hot weather and the long course should be taken in to consideration for the course comprises sharp descents and ascents, rough and varying terrains. Running all through the course might be hard. A fast walk may be required at some places. Running/walking ratio varies according to the performance of the competitor. Therefore:
*To succeed in an ultra marathon, the most important factor after endurance and fitness is a balanced diet. The balance and strategy of your diet during the race is as important as your physical stamina.
*It is best to exercise for the long stages. It is advised to change between running and walking during these exercises.
*Running/walking with a backpack imposes burden on different muscle groups. Therefore, it is best to do some parts of the exercises with a backpack, preferably with the same backpack to be used in the race and with the same weight. You may also want to exercise with the shoes you will use during the race.
- It is important to get accustomed to long exercises especially for the ultra marathon category. Your body should be fit for supporting at least an 8 hours walk with minimum breaks before the race.
- It can be useful to exercise in hot weather if possible.
- Exercise on a rough terrain. This way the muscles and tendons around ankles and knees will get stronger and injuries will be avoided.
- Exercise upslope and down. This way you will strengthen different muscle groups.
- It is important to strengthen waist and back muscles especially for carrying the backpack.

Advise for equipment:
Running and trekking shoes are advised. It is better to wear 1-2 size bigger shoes in case of swelling and bandage. The soles of the shoes shouldn't be too much soft for the running will take place at some sharp and rough rocky terrain. New shoes are not advised precisely. It is advised to exercise with the same shoes you will wear at the race. 

Batons are helpful at steep ascents and descents. They take the heavy load from feet and add support from the arms. They are strongly suggested in such course. 

Hats and Bandanas
Because of the high intensity of sun light during the marathon, hats or bandanas are absolutely necessary. Brimmed hats are advised for protecting the back of the neck. 

Sun glasses
Sunglasses are a must. It would be very difficult to complete this marathon without them. 

Sun screens
High protective factor sun screens are an absolute necessity due to high level of UV rays. 

- Food / nutritional supplements that are preferably intended to be consumed during running will be supplied by the runners and can be carried in backpacks. 
- ‘FeedZones’ will be arranged on the race course by the event. 
- It is important to pay attention to salt intake. It is recommended to consume plenty of salt and / or take salt tablets during the race.
Water Containers and Hydration Systems
Enough water will be provided at the check points. It would be more effective to consume water at intervals. For this reason, water tanks can be preferred for hands free movement.

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Torg Nutrition
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Türkiye Atletizm Federasyonu