Kackar 100K

Race strategy

Hold a steady pace and save energy for every section.

• Big early climb with 1.9km gain. Hold your pace, save your legs for later.
• 1297m descent. Go easy, save your quads.
• Final 1067m descent. Save your legs to go all out on it.
• Long race. Control your HR and effort. Early mistakes cost the most.
• Control your HR on the first mountain, save your quads on the descents until 54.7km, then run your race pace, and start the final descent from 71.3km under control, then go all out near the bottom.
• Start · 0.0km–1.7km · Race-day nerves push your heart rate up: don't follow the crowd, find your own rhythm.
• Settle in · 1.7km–14.3km · Climb of 1890m. 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. Hike the steepest pitches.
• Work · 14.3km–39.9km · Descent of 559m averaging 10%, climb of 966m, high point 3230m, descent of 1297m averaging 15%. Plus 1 more climb. This is where the race is built: steady, solid effort. 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. At altitude your pace drops, and that's fine. Hike the steepest pitches.
• Fade · 39.9km–71.3km · Descent of 427m averaging 8%, descent of 762m averaging 10%, climb of 572m. Plus 2 more climbs and 1 descent. Your energy fades, and that's normal: hold a steady effort and stop counting the miles. 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. At altitude your pace drops, and that's fine. Hike the steepest pitches. Your heart rate drifts down on its own: don't chase your early-race numbers, go by feel.
• Home · 71.3km–78.2km · Descent of 1067m averaging 16%. No heroics: settle back into your own effort and hold it to the line. Very long descent: first half under control, then even, let go only near the end. Hike the steepest pitches.

Course

By gradient, 42% of the distance is uphill, 46% downhill and 12% flat. The longest climb runs 14.3km at an average 13.2% grade (1890m of vertical). The longest descent runs 8.5km at an average 15.2% grade (1297m of vertical). The steepest climb averages 39.7% over 0.3km. The steepest descent drops at 41.1% over 0.4km. Surface: 54% trail, 16% smooth, and 8% road. Flat-equivalent effort: 120.1 FlatKM.

Poles

Trekking poles are strongly recommended: about 17.1km of the course is steep enough for them to pay off.

Quad damage

Quad damage risk is high (index 58 of 100), with 45% of the load in the first half: 4 critical descents, the last of them run on already damaged legs. Downhill-specific preparation and a controlled early pace pay off here.

• Control your HR on the first mountain, save your quads on the descents until 54.7km, then run your race pace, and start the final descent from 71.3km under control, then go all out near the bottom.
• #2 · 14.4–19.8 km · 559 m D−, -10.3% · 58.4 km ahead → control
• #1 · 25.7–34.2 km · 1297 m D−, -15.2% · 44.0 km ahead → control
• #4 · 39.9–45.1 km · 427 m D−, -8.2% · 33.1 km ahead → control
• #3 · 47.2–54.7 km · 762 m D−, -10.2% · 23.5 km ahead → control
• 71.3–78.2 km · 1067 m D−, -15.5% · 0.0 km ahead → even, first half under control, let go at the end
• Plus 1 more notable descent not listed: your pace.

Weather

On race day, start temperatures have historically ranged from 10°C to 21°C, with around 7°C at the highest point; the chance of precipitation is about 38%.