Ultra Trail Metropole Nice

Race strategy

Hold a steady pace and save energy for every section.

• Big early climb with 1740m gain. Control your HR at altitude.
• 1753m descent. Go easy, save your quads.
• The finish is runnable. Save your legs to run it all the way.
• Long race. Control your HR and effort. Early mistakes cost the most.
• Go easy on the first downhill, save your quads on the descents until 115km, then run your race pace.
• Start · 0.0km–1.6km · Race-day nerves push your heart rate up: don't follow the crowd, find your own rhythm.
• Settle in · 1.6km–18.5km · Descent of 683m averaging 8%, climb of 1742m, high point 2707m. 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. At altitude your pace drops, and that's fine. Hike the steepest pitches.
• Work · 18.5km–76.4km · Descent of 1753m averaging 23%, descent of 947m averaging 11%, descent of 882m averaging 13%. Plus 4 more climbs and 1 descent. 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. Running pays off here: run wherever you can. At altitude your pace drops, and that's fine. Hike the steepest pitches.
• Fade · 76.4km–157km · Descent of 596m averaging 13%, descent of 717m averaging 9%, descent of 1414m averaging 11%. Plus 3 more climbs and 2 descents. 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. Running pays off here: run wherever you can. Hike the steepest pitches. Your heart rate drifts down on its own: don't chase your early-race numbers, go by feel.
• Home · 157km–163km · 6.4km of runnable trail. No heroics: settle back into your own effort and hold it to the line. Running pays off here: run wherever you can.

Course

The course climbs 8549m+. With 51m/km of climbing, this is a true mountain course with sustained climbs and descents. By gradient, 42% of the distance is uphill, 47% downhill and 11% flat. The longest climb runs 10.4km at an average 16.8% grade (1742m of vertical). The longest descent runs 19.4km at an average 8.8% grade (1705m of vertical). The steepest climb averages 54.4% over 0.4km. The steepest descent drops at 56.2% over 0.2km. Surface: 72% trail, 19% road, and 5% smooth. Flat-equivalent effort: 258.4 FlatKM.