Chiang Dao 160

Course

By gradient, 40% of the distance is uphill, 41% downhill and 19% flat. The longest climb runs 3.9 km at an average 12.4% grade (482 m of vertical). The longest descent runs 5.4 km at 13.7% (743 m of vertical). The steepest climb averages 37.6% over 0.3 km. The steepest descent drops at 42.4% over 0.2 km. Surface: 43% smooth, 34% trail, and 21% road.

Poles

Trekking poles are strongly recommended: about 19.5 km of the course is steep enough for them to pay off.

Quad damage

Quad damage risk is high (index 74 of 100), with 45% of the load in the first half: 5 critical descents, the last of them run on already damaged legs. Downhill-specific preparation and a controlled early pace pay off here.

• Control on the marked descents until km 82, target pace until km 131, free after that. Short descents not listed: target pace.
• #2 · 15.9–19.4 km · 502 m D−, -14.3% · 88% of the race ahead → control
• #1 · 37.6–45.7 km · 1180 m D−, -14.4% · 72% of the race ahead → control
• #3 · 64.2–70.7 km · 628 m D−, -9.8% · 57% of the race ahead → control
• #4 · 92.1–97.2 km · 668 m D−, -13.0% · 41% of the race ahead → target pace
• #5 · 115.5–125.3 km · 1014 m D−, -10.3% · 23% of the race ahead → target pace
• 145.9–160.7 km · 1360 m D−, -9.2% · 2% of the race ahead → even, first half under control, let go at the end
• Plus 3 more notable descents not listed: target pace.