Lavaredo 10K

Race strategy

Short race: go all out.

• Hold your race pace up to 4.3km, but stay in control.
• Control your HR on the first mountain, and go all out on the final descent from 4.3km.
• Start · 0.0km–2.6km · Race-day nerves push your heart rate up: don't follow the crowd, find your own rhythm.
• Work · 2.6km–4.3km · Climb of 245m, high point 1432m. This is where the race is built: steady, solid effort. Climb by heart rate or breathing, not pace.
• Home · 4.3km–9.8km · Descent of 325m averaging 6%. Kick for the line: give it everything you've got. Long descent: keep it even and let go only near the end.

Course

The course climbs 300m+. With 30m/km of climbing, this is a rolling, mostly runnable course. By gradient, 50% of the distance is uphill, 31% downhill and 20% flat. The longest climb runs 4.3km at an average 5.7% grade (245m of vertical). The longest descent runs 5.5km at an average 5.9% grade (325m of vertical). The steepest climb averages 21.2% over 0.5km. The steepest descent drops at 25.2% over 0.2km. Surface: 47% road, 46% trail, and 5% smooth. Flat-equivalent effort: 12.2 FlatKM.

Poles

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

Quad damage

There is too little runnable descent to damage the quads: plan the race around climbing and fuelling.

• Control your HR on the first mountain, and go all out on the final descent from 4.3km.
• 4.3–9.8 km · 325 m D−, -5.9% · 0.0 km ahead → even, let go at the end

Weather

On race day, start temperatures have historically ranged from 12°C to 23°C, with around 18°C at the highest point; the chance of precipitation is about 66%. Heavy rain of 10.0mm or more falls on about 11% of days around this date.