Trail 50K

Race strategy

Hold a steady pace and save energy for every section.

• Big early climb with 1.2km gain. Hold your pace, save your legs for later.
• 993m descent. Go easy, save your quads.
• Final 1468m 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 24.5km, then run your race pace, and start the final descent from 29.6km under control, then go all out near the bottom.
• Start · 0.0km–1.3km · Race-day nerves push your heart rate up: don't follow the crowd, find your own rhythm.
• Settle in · 1.3km–9.4km · Climb of 1178m. Ease in: hold back more than feels necessary. The race is still ahead. Climb by heart rate or breathing, not pace.
• Work · 9.4km–24.5km · Descent of 993m averaging 18%, climb of 823m, descent of 543m averaging 9%. 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. Hike the steepest pitches.
• Fade · 24.5km–29.6km · Climb of 843m, high point 2576m. Your energy fades, and that's normal: hold a steady effort and stop counting the miles. Climb by heart rate or breathing, not pace. 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 · 29.6km–48.7km · Descent of 1468m averaging 8%. 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, 48% downhill and 10% flat. The longest climb runs 9.4km at an average 12.6% grade (1178m of vertical). The longest descent runs 19.2km at an average 7.7% grade (1468m of vertical). The steepest climb averages 41.5% over 0.5km. The steepest descent drops at 39.3% over 0.3km. Surface: 68% trail, 22% smooth, and 8% road.

Poles

Trekking poles are strongly recommended: about 8.8km of the course is steep enough for them to pay off.

Quad damage