The Third

Race strategy

Run easy on the first mountain, then go all out on the second.

• 441m descent. Go easy, save your quads.
• All downhill to the finish: go all out!
• Ease into the early runnable section, save your quads on the descents until 18.2km, then run your race pace, and go all out on the final descent from 30.2km.
• 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–18.2km · Descent of 441m averaging 8%. 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. 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.
• Work · 18.2km–30.2km · Climb of 430m, high point 387m. Plus 1 more descent. This is where the race is built: steady, solid effort. Climb by heart rate or breathing, not pace. Running pays off here: run wherever you can.
• Home · 30.2km–33.2km · Descent of 382m averaging 13%. Build to the finish: leave whatever you have left out on the course.

Course

The course climbs 1558m+. With 46m/km of climbing, this is a true mountain course with sustained climbs and descents. By gradient, 41% of the distance is uphill, 34% downhill and 25% flat. The longest climb runs 5.1km at an average 8.4% grade (430m of vertical). The longest descent runs 5.4km at an average 8.2% grade (441m of vertical). The steepest climb averages 25.6% over 0.5km. The steepest descent drops at 27.1% over 0.3km. Surface: 64% smooth and 33% road. Flat-equivalent effort: 47.5 FlatKM.

Summits

The highest summit on the course is Sai Wan Shan (314m), 12.8km from the start. The course also passes close to Tai Cham Koi (408m).

Poles

Poles bring little benefit here: only about 3.7km of pole-friendly terrain.

Quad damage

Quad damage risk is moderate (index 21 of 100), with 34% 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 18.2km, then run your race pace, and go all out on the final descent from 30.2km.
• #1 · 12.9–18.2 km · 441 m D−, -8.3% · 15.0 km ahead → control
• 30.2–33.2 km · 382 m D−, -12.8% · 0.0 km ahead → free

Weather

On race day, start temperatures have historically ranged from 12°C to 20°C, with around 18°C at the highest point; the chance of precipitation is about 15%. Heavy rain of 10.0mm or more falls on about 2% of days around this date.