TDS - Sur les Traces des Ducs de Savoie Training Plan: Master the 148km Alpine Challenge
Comprehensive preparation guide for France's most technically demanding ultra. Navigate 9,100m elevation gain, remote terrain, and altitude with confidence.
148km
9,100m D+
39h cutoff
Chamonix-Mont-Blanc, France
Late August
Understanding the TDS Course: A Brutal Alpine Expedition
TDS - Sur les Traces des Ducs de Savoie is not a typical 148km mountain race—it's a high-altitude expedition through the alpine terrain of the Duchy of Savoy region in France. With 9,100m of elevation gain and loss over 148km, you're climbing and descending the equivalent of summiting Everest from base camp. The remote, technical terrain means navigation skills are as critical as fitness. The late August timing means you'll face variable weather conditions—morning cold at altitude shifting to afternoon heat in the valleys. The 39-hour cutoff is generous but demanding; most finishers fall between 28-36 hours depending on pacing and conditions. This race is won through relentless forward motion over technical ground, not speed. Your preparation must emphasize vertical fitness, terrain-specific technical skills, and the mental resilience required for extended mountain running.
148km distance demands exceptional aerobic base and sustained power output
9,100m elevation equals roughly 18 summits of Mont Blanc—vertical training is non-negotiable
Remote terrain means navigation accuracy directly impacts your race time and safety
Technical descents are where fitness is lost; downhill technique training is essential
39-hour cutoff requires consistent moving pace, not speed—managing effort over 30+ hours is the real challenge
TDS - Sur les Traces des Ducs de Savoie Training Plan Overview
A 20-week training plan designed specifically for the demands of TDS - Sur les Traces des Ducs de Savoie.
Systematic elevation gain increase; introduce altitude training if possible; long climbs 1000m+; mixed terrain work
Peak: 140km/week
Technical Terrain & Navigation
5 weeks
Race-specific terrain training; steep descent practice; navigation drills; back-to-back long days
Peak: 150km/week
Taper & Peak Preparation
4 weeks
Maintain fitness while reducing volume; final race-specific workouts; mental preparation; recovery focus
Peak: 90km/week
Key Workouts
01Long vertical Sundays: 2500m+ elevation in 5-6 hours on mixed alpine terrain
02Back-to-back long days: 50km on day 1, 40km on day 2 with cumulative 2000m+ elevation
03Technical descent repeats: 15-20 min steep descents with 5 min recovery, 4-6 repeats
04Night navigation runs: 15-20km in darkness on technical terrain with map and compass
05Tempo climbs: 45 min at threshold pace on consistent 8-12% grade climbs
06Mixed-pace trail runs: 2 hour runs with varied effort including sub-threshold and steady sections
07Altitude runs: 7-10 days at 1800m+ elevation in weeks 12-14 if possible; focus on steep climbing at altitude
Get a fully personalized TDS - Sur les Traces des Ducs de Savoie training plan tailored to your fitness, schedule, and goals.
TDS - Sur les Traces des Ducs de Savoie Race Day Tips
1Start conservatively despite adrenaline—9,100m elevation will punish early aggression; position yourself for patience over 28-36 hours
2Navigate actively: Don't rely solely on GPS; carry paper maps and a compass; learn the course before race day; navigation saves time and mental energy
3Master downhill technique before race day: Tight alpine descents will destroy your quads if you brake hard; practice rolling descents and accepting speed on safe terrain
4Nutrition timing is critical at altitude: Eat small amounts frequently (every 30-45 min) rather than large meals; test all nutrition in training at elevation
5Use aid stations strategically: Check official details on spacing; know which stations serve hot food vs. calories; plan your resupply strategy in advance
6Night running is inevitable: Train in darkness, practice with headlamp, and bring backup lights; mental composure after 15+ hours is your biggest weapon
7Manage thermal regulation carefully: Start cool knowing you'll warm up climbing; bring lightweight emergency insulation for high altitude; wet weather is likely in August
8Pacing discipline on climbs: Establish a breathing rhythm and commit to it; power-hike aggressively rather than shuffle; consistent climbing effort matters more than speed
9Plan crew logistics in advance: Check the website for spectator-accessible points; brief crew on your pacing expectations and resupply needs; clear communication reduces aid station chaos
Essential Gear for TDS - Sur les Traces des Ducs de Savoie
Trail running shoes with aggressive tread and ankle support: TDS demands technical footwork on loose scree and wet rock; consider trail shoes over fell runners for stability
Lightweight waterproof shell jacket: August alpine weather changes fast; bring packable, breathable protection weighing under 200g
Insulating mid-layer (merino or synthetic fleece): High altitude mornings are cold; removable insulation is essential for thermal management
Headlamp with spare batteries or power bank: Night running is inevitable; dual-beam or high-lumen lamp is critical for technical terrain
Navigation tools: Printed course maps, compass, and GPS watch or phone with offline maps; never rely on a single navigation method
Hydration system: 500ml-1L trail pack with bladder or bottles; alpine terrain has water sources but you need quick access
Nutrition supplies in manageable portions: Energy gels, bars, real food; pack your own preferred nutrition plus what's at aid stations
Compression or support tights: Repeated steep descents damage legs; consider compression wear for quads and calves
Emergency kit: Lightweight emergency bivy or foil blanket, first aid basics, blister treatment; altitude exposure makes weather risk real
Gaiters or ankle coverage: Technical descents and scree sections damage ankles and trap debris; lightweight gaiters prevent injuries
Frequently Asked Questions
What is the TDS - Sur les Traces des Ducs de Savoie and why is it so difficult?
TDS is a 148km alpine ultra-trail in the Savoy region of France featuring 9,100m of elevation gain. The difficulty comes from three factors: the extreme vertical (equivalent to 18 Mont Blanc ascents), remote and technical terrain requiring navigation and footwork skills, and the high altitude exposure. The late August timing adds variable weather to the challenge. It's designed as a expedition-style ultra, not a speed race.
How many weeks should I train for TDS if I'm already an experienced trail runner?
Aim for 16-20 weeks of structured preparation. If you have a strong base of 80+ km/week on technical trails and recent multi-day mountain experience, start with the Altitude & Vertical Progression phase. If you're new to ultras or haven't done significant elevation work, begin with Base Building. The key is ramping vertical gain progressively over 3-4 months; rushing this preparation leads to injury.
What elevation training should I do if I can't travel to the Alps before the race?
If you lack access to mountains, focus on: repeating the same 500m+ climb multiple times weekly, building quad and cardiovascular strength for sustained climbing. Hill repeats and long climbs on available terrain mimic the physiological demands. Consider a 7-10 day elevation training camp at 1800m+ in the 2-3 weeks before the race if possible. Visit the official website for information on organized training camps in the region.
What is the aid station strategy for TDS - Sur les Traces des Ducs de Savoie?
The official website specifies aid station locations and services. Before racing, check the current course map and aid station list at https://utmb.world/tds. Generally, plan to resupply every 10-15km depending on availability. Know which stations serve hot food, which offer water only, and where water sources exist on the trail. Create a written resupply plan for your crew or solo strategy.
How do I navigate 148km of remote alpine terrain during the race?
Never rely on GPS alone. Print detailed course maps, study the route thoroughly before race day, and carry a compass. Practice map navigation in training. Learn landmarks and major turns. Many runners fail TDS due to navigation mistakes rather than fitness. Invest time learning the course topography so you can navigate by terrain shape and altitude. Consider running with a partner for the first 50km to establish confidence on the route.
What nutrition strategy works best for 30+ hours of effort at altitude?
Eat frequently (every 30-45 minutes) in small amounts rather than large meals. Test all nutrition at altitude in training. At elevation, your stomach is sensitive and your appetite drops. Prioritize easy calories: gels, bars, diluted electrolyte drinks, and aid station real food. Bring salty snacks to maintain sodium and appetite. Most runners maintain 150-250 calories per hour; experiment with timing and types in training. Never try new food during the race.
How critical is downhill technique training for TDS?
Downhill technique is absolutely critical. The 9,100m elevation loss on steep alpine terrain will destroy your quads and joints if you brake hard. Train specifically on steep descents weekly in the 8 weeks before the race. Practice rolling descents, accepting speed on safe terrain, and using gravity efficiently. Work your quads and eccentric strength through targeted exercises. Poor downhill technique directly extends your finish time by 2-4 hours on a race like TDS.
Can I finish TDS with the 39-hour cutoff time if I'm completing my first 100km+ ultra?
Yes, but it requires realistic expectations. The 39-hour cutoff is generous—it allows for a 3.3 km/h average pace including all climbing. Most first-time finishers run 28-36 hours depending on fitness and pacing. You need: a solid base of 50+ km trail runs, recent experience with 1500m+ elevation days, and mental resilience for multi-day effort. Start a 20-week training plan now, prioritize vertical work, and train on similar terrain. Consider a shorter UTMB-level race first if this is your ultra debut.
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