Ultra-Trail du Mont-Blanc

{
  "guide": [
    "Sleep deprivation is the #1 cause of DNF. Plan a 20–60 min nap at Courmayeur and/or Champex.",
    "Pole technique matters. Train with poles for 6+ months, not just in race week.",
    "Calorie deficit is built in — aim for 250–350 kcal/hour, soup at every major aid station.",
    "Mandatory kit is checked at random — carry every item even if conditions look good.",
    "Pacing: walk every uphill, run every flat and gentle down. Save quads for descents from km 100."
  ],
  "profile": "A 171 km loop around the Mont Blanc massif with 10,000 m of climbing. Nine major passes (cols), most above 2,000 m. Conditions vary from 30°C in valleys to sub-zero on the cols, often in the same hour.",
  "terrain": "mountain",
  "keyFeatures": [
    "km 0 — Chamonix start at 18:00. Single biggest tactical decision: don't go out with the front of the pack.",
    "km 8 — Saint-Gervais. Early aid station, deceptively close to the first big climb.",
    "km 21 — Col du Bonhomme (2,329 m). First night descent — most runners reach this in the dark.",
    "km 50 — Courmayeur, Italy. Full drop bag, soup, possible nap.",
    "km 78 — Grand Col Ferret (2,537 m). Highest point on the course.",
    "km 130 — Trient. Last sleep stop for many.",
    "km 152 — Col des Montets — the descent into Chamonix.",
    "km 171 — Place du Triangle de l'Amitié. The most emotional finish in trail running."
  ],
  "elevationGain": 10000,
  "elevationLoss": 10000
}