Inthanon 20

Race strategy

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

• 685m descent. Go easy, save your quads.
• Start easy and control your HR up to 13.6km.
• Control your HR on the first mountain, save your quads on the way down from it until 13.6km, then run your race pace.
• Start · 0.0km–1.5km · Race-day nerves push your heart rate up: don't follow the crowd, find your own rhythm.
• Settle in · 1.5km–13.6km · Climb of 240m, high point 1460m, descent of 685m averaging 7%. 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.
• Home · 13.6km–20.1km · Climb of 356m. Build to the finish: leave whatever you have left out on the course. Climb by heart rate or breathing, not pace.

Course

By gradient, 36% of the distance is uphill, 44% downhill and 20% flat. The longest climb runs 6.5km at an average 5.5% grade (356m of vertical). The longest descent runs 10.5km at an average 6.5% grade (685m of vertical). The steepest climb averages 25.1% over 0.3km. The steepest descent drops at 28.4% over 0.4km. Surface: 47% road, 41% trail, and 12% smooth.

Poles

The course is runnable enough that trekking poles are not needed.

Quad damage

Quad damage risk is low (index 12 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 13.6km, then run your race pace.
• #1 · 3.0–13.5 km · 685 m D−, -6.5% · 6.5 km ahead → control