La Dourbie Formi

Race strategy

Hold a steady pace and save energy for every section.

• Steep 30% wall. Control your pace and stay focused.
• All downhill to the finish: go all out!
• Control your HR on the first mountain, then run your race pace, and go all out on the final descent from 20.4km.
• 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–12.8km · Descent of 364m averaging 7%, high point 762m. 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.
• Work · 12.8km–20.4km · 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. Hike the steepest pitches.
• Home · 20.4km–22.6km · Descent of 342m averaging 16%. Build to the finish: leave whatever you have left out on the course.

Course

The course climbs 1229m+. With 53m/km of climbing, this is a true mountain course with sustained climbs and descents. By gradient, 40% of the distance is uphill, 34% downhill and 25% flat. The longest climb runs 7.7km at an average 6.0% grade (467m of vertical). The longest descent runs 5.1km at an average 7.2% grade (364m of vertical). The steepest climb averages 40.6% over 0.2km. The steepest descent drops at 45.9% over 0.2km. Surface: 73% trail, 14% road, and 7% smooth.

Poles

Poles bring little benefit here: only about 1.2km of pole-friendly terrain.

Quad damage

Quad damage risk is low (index 16 of 100): a few descents worth noting, none of them decisive.

• Control your HR on the first mountain, then run your race pace, and go all out on the final descent from 20.4km.
• 7.7–12.8 km · 364 m D−, -7.2% · 9.8 km ahead → your pace
• 15.9–17.3 km · 344 m D−, -24.7% · 5.3 km ahead → your pace
• 20.4–22.6 km · 342 m D−, -15.6% · 0.0 km ahead → free