Penyagolosa MiM

Race strategy

Hold a steady pace and save energy for every section.

• 351m 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.
• Ease into the early runnable section, save your quads on the descents until 19.6km, then run your race pace.
• Start · 0.0km–1.9km · Race-day nerves push your heart rate up: don't follow the crowd, find your own rhythm.
• Settle in · 1.9km–13.1km · 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 · 13.1km–30.4km · Descent of 351m averaging 5%. This is where the race is built: steady, solid effort. 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.
• Fade · 30.4km–52.7km · Climb of 1156m. Plus 1 more climb and 1 descent. Your energy fades, and that's normal: hold a steady effort and stop counting the miles. Climb by heart rate or breathing, not pace. Your heart rate drifts down on its own: don't chase your early-race numbers, go by feel.
• Home · 52.7km–59.2km · 6.5km of runnable trail, high point 1507m. No heroics: settle back into your own effort and hold it to the line. Running pays off here: run wherever you can.

Course

By gradient, 50% of the distance is uphill, 30% downhill and 20% flat. The longest climb runs 14.7km at an average 7.9% grade (1156m of vertical). The longest descent runs 6.6km at an average 5.4% grade (351m of vertical). The steepest climb averages 31.6% over 0.4km. The steepest descent drops at 24.2% over 0.3km. Surface: 74% trail, 13% road, and 11% smooth.

Summits

The highest summit on the course is Tossal Gros (348m), 4.7km from the start. The course also passes close to Tossal de les Mallades (1476m) and la Roca (1073m).

Poles

Poles bring little benefit here: only about 12.1km of pole-friendly terrain.

Quad damage

Quad damage risk is moderate (index 25 of 100), with 50% of the load in the first half: 1 descent deserves a plan and a couple of downhill sessions before race day.

• Ease into the early runnable section, save your quads on the descents until 19.6km, then run your race pace.
• #1 · 13.1–19.6 km · 351 m D−, -5.4% · 39.6 km ahead → control