TransLantau 25

Race strategy

Hold a steady pace and save energy for every section.

• 268m descent. Go easy, save your quads.
• Start easy and control your HR up to 15.2km.
• Hold your race pace up to the aid station at 19.2km, but stay in control.
• Control your HR on the first mountain, save your quads on the way down from it until 7.2km, then run your race pace.
• 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–15.2km · Descent of 268m averaging 10%. 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 · 15.2km–19.5km · Climb of 255m, high point 287m. Plus 1 more descent. This is where the race is built: steady, solid effort. Climb by heart rate or breathing, not pace.
• Home · 19.5km–26.1km · Climb of 143m. Build to the finish: leave whatever you have left out on the course. Climb by heart rate or breathing, not pace.

Course

By gradient, 34% of the distance is uphill, 34% downhill and 31% flat. The longest climb runs 6.6km at an average 2.2% grade (143m of vertical). The longest descent runs 2.7km at an average 9.8% grade (268m of vertical). The steepest climb averages 23.1% over 0.4km. The steepest descent drops at 24.4% over 0.8km. Surface: 37% road, 33% smooth, and 29% trail.

Poles

Poles bring little benefit here: only about 1.4km of pole-friendly terrain.

Quad damage

Quad damage risk is low (index 15 of 100): a few descents worth noting, none of them decisive.

• Control your HR on the first mountain, save your quads on the way down from it until 7.2km, then run your race pace.
• #1 · 4.5–7.2 km · 268 m D−, -9.8% · 18.9 km ahead → control
• 17.3–19.5 km · 346 m D−, -15.3% · 6.6 km ahead → your pace