Myoko Trail 11K

Race strategy

Short race: go all out.

• Hold your race pace up to 3.6km, but stay in control.
• Control your HR on the first mountain, and start the final descent from 3.6km under control, then go all out near the bottom.
• Start · 0.0km–1.4km · Race-day nerves push your heart rate up: don't follow the crowd, find your own rhythm.
• Work · 1.4km–3.6km · Climb of 691m, high point 1468m. This is where the race is built: steady, solid effort. Climb by heart rate or breathing, not pace.
• Home · 3.6km–10.4km · Descent of 677m averaging 10%. Kick for the line: give it everything you've got. Very long descent: first half under control, then even, let go only near the end.

Course

The course climbs 800m+. With 73m/km of climbing, the course is exceptionally steep, with long hiking-grade sections. By gradient, 38% of the distance is uphill, 49% downhill and 13% flat. The longest climb runs 3.6km at an average 19.0% grade (691m of vertical). The longest descent runs 6.7km at an average 10.0% grade (677m of vertical). The steepest climb averages 30.4% over 0.2km. The steepest descent drops at 21.4% over 0.2km. Surface: 52% trail, 38% smooth, and 7% road.

Poles

Trekking poles are worth taking: about 3.4km of the course favours them.

Quad damage

Quad damage risk is low (index 12 of 100): a few descents worth noting, none of them decisive.

• Control your HR on the first mountain, and start the final descent from 3.6km under control, then go all out near the bottom.
• 3.6–10.4 km · 677 m D−, -10.0% · 0.0 km ahead → even, first half under control, let go at the end