СРЕДНА ТРКА

Race strategy

Run easy on the first mountain, then go all out on the second.

• 495m descent. Go easy, save your quads.
• Steep 27% wall. Control your pace and stay focused.
• All downhill to the finish: go all out!
• Control your HR on the first mountain, save your quads on the way down from it until 10.4km, then run your race pace, and go all out on the final descent from 20.0km.
• Start · 0.0km–1.8km · Race-day nerves push your heart rate up: don't follow the crowd, find your own rhythm.
• Settle in · 1.8km–10.4km · Climb of 526m, descent of 495m averaging 12%, high point 1049m. Ease in: hold back more than feels necessary. The race is still ahead. Climb by heart rate or breathing, not pace. This descent is hard on the legs: short steps, stay in control, poles if you have them. Hike the steepest pitches.
• Work · 10.4km–20.0km · Climb of 661m. This is where the race is built: steady, solid effort. Climb by heart rate or breathing, not pace.
• Home · 20.0km–23.1km · Descent of 492m averaging 16%. Build to the finish: leave whatever you have left out on the course. Long descent: keep it even and let go only near the end.

Course

The course climbs 1300m+. With 57m/km of climbing, this is a true mountain course with sustained climbs and descents. By gradient, 54% of the distance is uphill, 41% downhill and 5% flat. The longest climb runs 9.6km at an average 6.9% grade (661m of vertical). The longest descent runs 4.3km at an average 11.6% grade (495m of vertical). The steepest climb averages 22.1% over 0.5km. The steepest descent drops at 26.9% over 0.6km. Surface: 82% trail, 12% road, and 5% technical. Flat-equivalent effort: 34.2 FlatKM.

Poles

Poles bring little benefit here: only about 3.2km of pole-friendly terrain.

Quad damage

Quad damage risk is low (index 19 of 100): a few descents worth noting, none of them decisive.

• Control your HR on the first mountain, save your quads on the way down from it until 10.4km, then run your race pace, and go all out on the final descent from 20.0km.
• #1 · 6.1–10.4 km · 495 m D−, -11.6% · 12.7 km ahead → control