LOCATION & ROUTE:
Annapurna Conservation Area, Manang District, Nepal. The spectacular journey will start with a vehicular transfer from Kathmandu and trace the Marsyangi River course up to Taal (1 night’s stay), then onwards to Pisang (where bikes are assembled for the start of the pre-race acclimatization ride). The hub of the event will be in Manang (2 nights stay in Manang, 1 night’s stay in Khangsar), before heading back down to Pisang (1 night’s stay). Thereafter the post-race celebration ride heads back to Tal (1 night’s stay) before transitioning to a vehicular transfer for the journey back to Kathmandu.
SKILL LEVEL / EXPERIENCE:
Riders should come prepared with sufficient physical conditioning & fitness for 5 consecutive days of between 2-6hrs of riding, hiking, & bike carrying each day. Riders must possess solid technical & singletrack riding skills. All parts of the route whether non-competitive or timed – will vary greatly during the 5 days, and will include fast, flowy sections as well as rocky, muddy, or rooty sections with varying amounts of steepness and exposure. Riders are advised to be prepared for alpine conditions with the possibility of strong sunlight, rain, snow, strong winds, and with sudden changes in temperature & weather – and should equip themselves accordingly. Riders should be aware of the effects of high altitude on their health and fitness, and train themselves accordingly – all race stages take place above 3200m elevation.
Riders will be accommodated in standard twin-share city hotels/guesthouses during their stay in Kathmandu; and will be put up in basic, comfortable twin-share/bunk-style rooms at alpine lodgings/tea houses in the mountains. While bedding and blankets are provided, riders are advised to bring a good-quality insulated sleeping bag of their own.
FOOD & HYDRATION (IN KATHMANDU VS. OUT OF KATHMANDU):
Cooked breakfasts and full dinners comprising of mountain region Nepali cuisine (with vegetarian and non-vegetarian options) will be provided everyday*; lunches (with vegetarian and non-vegetarian options) comprising of mountain region Nepali cuisine on out of Kathmandu days will be provided during vehicular transfers and at accommodations. Bottled water will be distributed regularly at the start of each day and during mealtimes on out of Kathmandu days. Bottled water is available for purchase all along the race trails, although they could be expensive as you go higher.
Daily Budget: Please carry with you small Nepalese rupees change equivalent to approximately US$10 – US$15 per day for your snacks and water needs.
*In Kathmandu, 1x dinner and 2x lunches are not provided see full itinerary for details and clarification
On the race route, 1-2 aid stations per day will provide on-course nutrition (bottled water, hot tea/water/juice, bars, biscuits, assorted snacks).
Additional food and beverages off the race course and apart from mealtimes (snacks, alcohol) are at own expense.
Pick-up can be arranged from Kathmandu Airport. All successful entrants will be updated via email of the details regarding their pre-event and post-event transport options. View the full itinerary here.
We will be using the highly dependable and accurate Sportident timing system (the same one used for Trans NZ, Trans Provence, Trans Savoie, Andes Pacifico, BC Enduro Series, and Enduro World Series events).
It is part of the race rules that all competing riders must wear a Full face helmet and protective pads and carry or wear the following equipment at all times during the race:-
The race information booklet, hydration pack or water bottle, A hand Pump, spare tubes, puncture repair kit, multi tool, Base layer upper and lower body covering, Waterproof/windproof upper and lower body covering, Thermal head covering, Gloves, Head Torch, Whistle, Emergency survival bag/blanket, a pair of insulated hiking boots for snowy conditions.
A list of suggested equipment for competitors comfort and safety during the race:
(Note: The weight limit on the portaged luggage is strictly 15 KG only.)
- Hydration Pack / day bag for the ride
- Any Gadgets such as GPS device and Sturdy and waterproof cell phone
- Strong kit/duffel bag for porters to carry
- Down jacket (with at least 700 fill down)
- Fleece jacket and wind proof jacket
- Thermal leg covering/trousers
- Base layer upper and lower body
- Socks – warm , thin
- Gloves, 1 thin pair, 1 thick pair, 1 cycling
- Boots / trail shoes for evenings and for snowy conditions
- Cycling gear, 2 changes
- Sunglasses (carry in strong case)
- Sun block 50+
- Lip Balm/ moisturizers
- Water purifying tabs (in case you have to fill in from the natural sources)
- Energy bars
- Simple medical kit, including plasters, antiseptic, bandages, painkillers
If you have prior respiratory conditions such as Asthma (Please let our medics know of your conditions)
Race Bikes and protection
All riders must bring their race bike in protective cover for transporting of the bikes to and from the race start/end site.
Plan Plan Plan & Plan
In order to safely and effectively prepare for Yak Ru, itâ€™s important that you allow plenty of time for your preparation and you have a plan.
Since Yak Ru is a MTB stage race held in the altitude, your plan should include some training at an altitude. If altitude training is not available in your area, look for altitude chamber training program in the gym near you.
Skills are all necessary
MTB can be a very dangerous sport if you are not skilled at handling your bike. Go for bike handling skills training i necessary.
Nutrition plays a crucial role, not only in our athletic performance, but also in health. Be sure you pay attention to your nutrition and eat a diet that is rich in vitamins and minerals; limits empty calories and lowers your exposure to insulin (the fat storage hormone).
Some guidelines for eating well everyday:
Eat real foods. Avoid foods that come from wrappers and boxes and choose foods in their natural states such as vegetables, fruit, meat, fish, eggs, nuts and seeds
In line with point one, avoid foods high in sugar and starch
Eat within 30 minutes of finishing a training session to effectively start the recovery process
Improve your fuel efficiency
The body’s two main energy sources are fat and carbohydrate. Carbohydrate is the easiest source of fuel but for longer events and for health, having an efficient fat metabolism is important. To improve your ability to burn fat, follow these guidelines:
Eat a diet following the principles outlined in the eat well section above
Do the majority of your training at a lower, aerobic intensities (conversation pace)
Avoid sugary sports drinks in the first 90mins of exercise