UTFS 20K

Race strategy

Hold a steady pace and save energy for every section.

• Start easy and control your HR up to 9.2km.
• Hold your race pace up to 15.7km, but stay in control.
• Final 449m descent. Save your legs to go all out on it.
• Control your HR on the first climb, then run your race pace, and go all out on the final descent from 15.7km.
• Start · 0.0km–2.2km · Race-day nerves push your heart rate up: don't follow the crowd, find your own rhythm.
• Settle in · 2.2km–9.2km · Plus 1 more climb. Ease in: hold back more than feels necessary. The race is still ahead. Climb by heart rate or breathing, not pace. Running pays off here: run wherever you can.
• Work · 9.2km–15.7km · Climb of 494m, high point 650m. Plus 1 more climb and 1 descent. This is where the race is built: steady, solid effort. Climb by heart rate or breathing, not pace.
• Home · 15.7km–20.1km · Descent of 449m averaging 10%. Build to the finish: leave whatever you have left out on the course. Long descent: keep it even and let go only near the end.

Course

The course climbs 942m+. With 46m/km of climbing, this is a true mountain course with sustained climbs and descents. By gradient, 33% of the distance is uphill, 36% downhill and 32% flat. The longest climb runs 4.5km at an average 11.1% grade (494m of vertical). The longest descent runs 4.4km at an average 10.1% grade (449m of vertical). The steepest climb averages 34.0% over 0.4km. The steepest descent drops at 21.2% over 0.7km. Surface: 90% trail and 8% smooth. Flat-equivalent effort: 28.1 FlatKM.

Summits

The highest summit on the course is Mont Edouard (633m), 16.4km from the start.

Poles

Poles bring little benefit here: only about 2.1km of pole-friendly terrain.

Quad damage

Quad damage risk is low (index 13 of 100): a few descents worth noting, none of them decisive.

• Control your HR on the first climb, then run your race pace, and go all out on the final descent from 15.7km.
• 15.7–20.1 km · 449 m D−, -10.1% · 0.0 km ahead → even, let go at the end

Weather

On race day, start temperatures have historically ranged from 15°C to 22°C, with around 17°C at the highest point; the chance of precipitation is about 48%. Heavy rain of 10.0mm or more falls on about 9% of days around this date.