TCZ 35K

Race strategy

Hold a steady pace and save energy for every section.

• 667m descent. Go easy, save your quads.
• Start easy and control your HR up to 16.8km.
• Hold your race pace up to 29.7km, but stay in control.
• Control your HR on the first mountain, save your quads on the way down from it until 16.8km, then run your race pace, and go all out on the final descent from 29.7km.
• Start · 0.0km–2.4km · Race-day nerves push your heart rate up: don't follow the crowd, find your own rhythm.
• Settle in · 2.4km–16.8km · Climb of 789m, descent of 667m averaging 12%, high point 2315m. 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.
• Work · 16.8km–29.7km · Plus 2 more climbs and 1 descent. This is where the race is built: steady, solid effort. Climb by heart rate or breathing, not pace.
• Home · 29.7km–34.2km · Descent of 325m averaging 7%. 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

By gradient, 32% of the distance is uphill, 36% downhill and 32% flat. The longest climb runs 11.2km at an average 7.1% grade (789m of vertical). The longest descent runs 5.6km at an average 11.8% grade (667m of vertical). The steepest climb averages 29.2% over 0.3km. The steepest descent drops at 22.1% over 0.3km.

Poles

Poles bring little benefit here: only about 5.8km of pole-friendly terrain.

Quad damage

Quad damage risk is moderate (index 22 of 100), with 53% of the load in the first half: 1 descent deserves a plan and a couple of downhill sessions before race day.

• Control your HR on the first mountain, save your quads on the way down from it until 16.8km, then run your race pace, and go all out on the final descent from 29.7km.
• #1 · 11.2–16.8 km · 667 m D−, -11.9% · 17.4 km ahead → control
• 22.1–25.9 km · 371 m D−, -9.8% · 8.3 km ahead → your pace
• 29.7–34.2 km · 325 m D−, -7.2% · 0.0 km ahead → even, let go at the end