Tenerife Bluetrail by UTMB® 105K Training Guide: Master the 105K Mountain Challenge
Prepare for one of Europe's most demanding mountain ultras with a science-backed training plan, altitude adaptation strategies, and proven race-day tactics.
105km
International
Understanding the Tenerife Bluetrail by UTMB® 105K Course
The Tenerife Bluetrail by UTMB® 105K is a brutal 105-kilometer mountain ultra that tests every dimension of your ultra-running fitness. This UTMB® event takes you across the volcanic terrain of Tenerife, featuring relentless climbing, technical descents, and significant altitude exposure. The course demands exceptional aerobic capacity, muscular endurance, and mental toughness—this isn't a race you can wing with raw fitness alone. The mountain environment means weather can change rapidly, and the trail surfaces vary from hardpan to scree to rocky technical sections. Understanding this course profile means understanding that your training must develop specific adaptations: the ability to climb steep grades while maintaining composure, the strength to descend technical terrain safely when fatigued, and the mental framework to push through the inevitable dark moments of a 20+ hour effort. For complete and up-to-date course details, check the official website at https://tenerife.utmb.world.
105km distance demands exceptional aerobic base and muscular endurance
Mountain and trail terrain requires technical footwork and mental resilience
UTMB® standard means world-class organization and competitive field
Prepare for rapid weather changes and altitude exposure throughout the course
Tenerife Bluetrail by UTMB® 105K Training Plan Overview
A 16-week training plan designed specifically for the demands of Tenerife Bluetrail by UTMB® 105K.
Base Building
4 weeks
Aerobic foundation and volume tolerance
Peak: 80km/week
Strength Development
4 weeks
Power on climbs, eccentric loading, technical terrain
Peak: 95km/week
Specific Preparation
5 weeks
Long trail efforts, elevation simulation, race pace work
Peak: 110km/week
Taper & Peak
3 weeks
Maintaining fitness while recovering, race-specific drills
Peak: 55km/week
Key Workouts
01Long run progression (up to 4-5 hours on trail)
02Vertical kilometer repeats on sustained climbs (1000m+ elevation gain)
03Back-to-back long days to teach body how to run when fatigued
04Technical descents on uneven terrain to build ankle strength and confidence
05Tempo efforts at race-specific pace on rolling terrain
06Hill repeats with weighted pack to simulate race conditions
07Night running practice to build confidence in low-light navigation
08Double transitions: running hard to simulate aid station logistics under fatigue
Get a fully personalized Tenerife Bluetrail by UTMB® 105K training plan tailored to your fitness, schedule, and goals.
Tenerife Bluetrail by UTMB® 105K Race Day Tips
1Start conservatively on the first climb—the 105km is long and many runners blow up in the opening hours by going too hard too soon.
2Establish a nutrition routine at the first aid station and stick with it; consistency matters more than finding the perfect food.
3Use aid stations for more than just fuel: reset your body temperature, change socks if necessary, and take 2-3 minutes to gather yourself mentally.
4Break the race into psychological chunks rather than thinking about 105km; focus on reaching each major climb, then the next aid station, then the next descent.
5Practice your descent technique relentlessly in training—technical downhills in a tired state cause most DNFs and injuries.
6Manage your headlamp batteries carefully; carry spares and know when you'll need them based on the typical start time.
7Stay hydrated from the start, not just when you feel thirsty; your thirst mechanism lags behind your actual hydration needs at this distance.
8Embrace the darkness if you encounter night running; many runners perform well mentally once they accept they'll be running in the dark.
9Have a crew strategy if allowed; brief them on your typical pace, nutrition needs, and what to watch for in terms of your condition.
10On the final descent, separate yourself from pain by focusing on technique rather than pace—clean footwork at 80% speed beats sloppy footwork at 90%.
11 Remember that the mental game is as critical as physical fitness; prepare mantras and strategies for your inevitable low points.
Essential Gear for Tenerife Bluetrail by UTMB® 105K
Trail running shoes with aggressive tread and ankle support suitable for volcanic terrain and exposed ridges
Hydration pack with 2-3L capacity to handle spacing between aid stations
Lightweight, packable rain jacket for rapid weather changes at altitude
Warm layer (fleece or lightweight puffy) for high-altitude sections and potential descent chilling
Headlamp with spare batteries; the race may span dawn and dusk depending on your pace and aid station cuts
Gaiters to keep volcanic debris and sharp scree out of your shoes
Electrolyte supplement (powder or concentrated liquid) for the 20+ hour effort
Technical trail socks designed for moisture management and blister prevention
Hat or visor for sun exposure on exposed ridges and volcanic slopes
Trekking poles to assist on steep climbs and reduce knee impact on descents
Nutrition: energy gels, bars, and real food (dates, rice cakes, nuts) to combat appetite fatigue
Emergency whistle and basic first aid kit for remote trail sections
Sun protection: high-SPF sunscreen, lip balm, and sunglasses for intense mountain reflection
Frequently Asked Questions
How much elevation gain is in the Tenerife Bluetrail by UTMB® 105K?
For exact elevation gain details specific to the race course, check the official race website at https://tenerife.utmb.world. Elevation profile information is essential for training and should come directly from the race organizers to ensure accuracy.
What's the typical finishing time for Tenerife Bluetrail by UTMB® 105K?
Competitive runners typically finish the 105K in 14-18 hours, while strong age-groupers might range 18-22 hours. Your finishing time depends on your fitness level, climbing speed, descent confidence, and pacing strategy. Use your longest training efforts to estimate your potential pace.
Will there be a cutoff time, and where are the aid stations located?
For current information on cutoff times and aid station locations, visit https://tenerife.utmb.world. This information is critical for planning your pacing strategy and should be verified directly with race organizers before race day.
How should I train for the altitude and volcanic terrain of Tenerife?
Incorporate hill repeats on sustained climbs (1000m+), practice technical descents on uneven terrain, and include back-to-back long days to teach your body to run when fatigued. If possible, arrive 3-5 days early to acclimatize and run easy trail miles. Volcanic terrain is technically demanding; spend time on rocky, uneven surfaces to build ankle strength and confidence.
Can I use trekking poles on the Tenerife Bluetrail by UTMB® 105K?
Check the official race rules at https://tenerife.utmb.world, as pole policies vary by UTMB® event. Many ultras permit poles, and for a 105K with significant elevation, poles can reduce knee impact and assist on steep climbs. Confirm before race day and train with them if allowed.
What's the best nutrition strategy for a 20+ hour mountain ultra?
Start with easily digestible carbs (gels, sports drinks) in the early hours, then transition to real food as your stomach settles. Include electrolytes throughout to manage fluid absorption. At aid stations, consume calories every 30-45 minutes in whatever form you can tolerate; nausea and appetite fatigue are normal, but fueling remains critical. Practice your exact nutrition plan in long training runs.
How do I prepare mentally for running through the night?
Include night running in your training plan 4-6 weeks before the race to build confidence with your headlamp. Practice navigation, tire management (luminosity decreases as batteries fade), and mental strategies for the disorientation that can occur in darkness. Many runners find the mental challenge of night running harder than the physical; prepare mantras and focus points for these sections.
Should I hire a crew for the Tenerife Bluetrail by UTMB® 105K?
Check the official race website to see if crew support is permitted. If allowed, a crew can be invaluable for managing gear changes, pacing feedback, and psychological support at aid stations. Brief your crew on your typical pace, nutrition needs, and warning signs of serious fatigue or distress.
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