Check out Ryan Sandes new Table Mountain FKT

Please Select / 03.11.2016

The Vertical Kilometre is hugely popular in Europe, it only made sense to launch one in Cape Town
By Jazz Kuschke on 1 November 2016

"A few years back while at Salomon Advance Week Kilian (Jornet) told me that when he runs a fast vertical kay he knows he's in really good shape to run any distance over that, from like marathon to like 100-miler. I thought he was crazy," says Ryan Sandes.

Sandes has just launched the exciting follow-up edition to Table Mountain FKT from, a vertical kilometre challenge from the beach, all the way up Table Mountain. This is one of the first official vertical kilometre challenges in Cape Town.

"But after setting a time for this Table Mountain vertical kay I actually realised that he makes a lot of sense," he says.

At just over six kilometres long (with a climb of some 1050m) it is far shorter than FKT1.0 (from Suikerbossie Restaurant to lower Tafelberg Road), but by no means is it easier.

"By European standards it would be seen as a fairly flat course," says Sandes, explaining how anything under 4.5km is seen as a tough over there, with some VKs being less than 2km with 1000m of climbing.

"But the nature of this route makes it brutal," he says. "You start off on the beach and run through The Glen – which is quite runable – and then suddenly you hit India Venster which is stairs and stuff, so much more of a power hike/walk than a run."

It's a really cool variety of terrain and trails, plus the views are just epic. - Ryan Sandes

According to Sandes, who's time was around 1:03, his goal is to go back there again after his off season and see if he can go under an hour. "I think that hour mark is quite a cool benchmark. I think guys like Kane (Reilly) will get under it fairly easily though, but I have a proper diesel engine…"

"For me a vertical kay will never be my thing," he says. "I'm not even warmed up by the time it's ove – hahaha – but really it kind of pushes my limits and grows my engine and it's a really good gauge, as I said, to do consistently to see where I am fitness-wise."

Sandes believes that it is ideal training for someone who is preparing for Cape Town Ultra Trail or Skyrun. "It's really cool to test their fitness levels, plus, when you are doing so much long-and-slow stuff, it's really good to do some shorter, high intensity stuff. Give your body a different stimulus."

For Sandes then, the challenge is a personal one rather with others on the leaderboard and he believes trail runners of all fitness levels should tackle it like that. And do it a few times over the open period to try and improve their own times.

Go check out more info on how to log your time, here.
Table Mountain FKT 2 Vertical KM ryan launch
Ryan Sandes on Table Mountain © Kolesky/Nikon/Red Bull Content Pool

There are prizes up for grabs, of course, and not just for the fastest runners:

Grand Prize:
The winner and a friend will win a weekend away with Ryan Sandes to the Cederberg.
How will the winner be determined? Everyone who successfully completes the FKT challenge will be put into a lucky draw for the grand prize.

Fastest Male: GoPro Hero 5
Fastest Female: GoPro Hero 5

First 50 Finishers: The first 50 finishers will receive a Salomon tech tee.

Best Instagram Photo
Best Instagram photo taken on the trail will win a pair of Salomon Shoes. Best image will be chosen by Ryan Sandes and Red Bull Photographer Craig Kolesky. You must post the image to Instagram using the #TableMountainFKT and tag both @RedBullZA and @RyanSandes