DC Peaks 55K

Race strategy

Run hard on the first mountain, but save energy for the second.

• Big early climb with 1.5km gain. Control your HR at altitude.
• 1389m descent. Go easy, save your quads.
• Control your HR on the first mountain, save your quads on the way down from it until 24.8km, then run your race pace, and go all out on the final descent from 52.9km.
• Start · 0.0km–1.4km · Race-day nerves push your heart rate up: don't follow the crowd, find your own rhythm.
• Settle in · 1.4km–12.5km · Climb of 1455m, high point 2773m. Ease in: hold back more than feels necessary. The race is still ahead. Climb by heart rate or breathing, not pace. At altitude your pace drops, and that's fine.
• Work · 12.5km–31.5km · Descent of 1389m averaging 11%. This is where the race is built: steady, solid effort. This descent is hard on the legs: short steps, stay in control, poles if you have them. Running pays off here: run wherever you can. At altitude your pace drops, and that's fine.
• Fade · 31.5km–52.9km · Plus 1 more climb. Your energy fades, and that's normal: hold a steady effort and stop counting the miles. Climb by heart rate or breathing, not pace. Running pays off here: run wherever you can. Your heart rate drifts down on its own: don't chase your early-race numbers, go by feel.
• Home · 52.9km–56.1km · Descent of 213m averaging 7%. No heroics: settle back into your own effort and hold it to the line.

Course

The course climbs 2377m+. With 42m/km of climbing, this is a rolling, mostly runnable course. By gradient, 45% of the distance is uphill, 36% downhill and 19% flat. The longest climb runs 12.5km at an average 11.7% grade (1455m of vertical). The longest descent runs 12.3km at an average 11.3% grade (1389m of vertical). The steepest climb averages 26.1% over 0.5km. The steepest descent drops at 26.1% over 0.5km. Surface: 89% trail and 11% road. Flat-equivalent effort: 75.2 FlatKM.

Poles

Poles bring little benefit here: only about 7.4km of pole-friendly terrain.

Quad damage

Quad damage risk is moderate (index 27 of 100), with 76% of the load in the first half: 1 descent deserves a plan and a couple of downhill sessions before race day.

• Control your HR on the first mountain, save your quads on the way down from it until 24.8km, then run your race pace, and go all out on the final descent from 52.9km.
• #1 · 12.5–24.8 km · 1389 m D−, -11.3% · 31.3 km ahead → control