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Aid station culture varies more across Europe than most first-time international racers expect — and it changes how much you need to carry.
Southern Europe: generous aid stations, local food
Spanish and Italian mountain ultras tend to run frequent, well-stocked aid stations with real food — jamón and cheese in Spain, pasta and broth in Italy — alongside the usual gels and isotonic drink. This can lull runners into under-fuelling between stations; the food is great, but portions and timing are still on you to manage.
The Alps: efficient, sports-nutrition-focused
French and Swiss races (UTMB, CCC, Eiger Ultra Trail) run some of the most logistically polished aid stations in the sport, but they lean more toward sports nutrition — gels, bars, broth — than full meals, especially at the smaller stops. Bring your own preferred gels; don’t assume your brand will be on the table.
Longer, remoter races: plan for gaps
Races through less populated terrain — parts of the Pyrenees, the Balkans, eastern Poland — can have longer gaps between aid stations, sometimes 15–20 km in the later, quieter sections. Check the official aid station spacing table for your race and carry enough calories and water to cover the longest gap comfortably, not just on average.
A simple planning method
Rather than obsessing over an exact calorie target, work backwards from your longest expected gap between aid stations and your rough pace, then carry a buffer on top — weather, a bad climb, or a closed station can extend that gap without warning. Practise eating real food on long training runs, not just race-day nutrition products, especially for races in Spain and Italy where you’ll be offered plenty of it.
Hydration in the heat
Early and late-season island and Mediterranean races (Transgrancanaria, Transvulcania, Tenerife Bluetrail) can run hot even outside summer. Check the mandatory minimum water carry for your race — it’s often set deliberately high for exactly this reason — and don’t treat it as a maximum.
Found on Ultra Radar Articles — part of our European ultra calendar.