Крали Марко Ултра Треил

Race strategy

Hold a steady pace and save energy for every section.

• 489m descent. Go easy, save your quads.
• Start easy and control your HR up to 14.0km.
• Hold your race pace up to 31.4km, but stay in control.
• Ease into the early runnable section, save your quads on the descents until 35.7km, then run your race pace.
• Start · 0.0km–1.4km · Race-day nerves push your heart rate up: don't follow the crowd, find your own rhythm.
• Settle in · 1.4km–14.0km · Descent of 489m averaging 12%. 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 · 14.0km–31.4km · Descent of 332m averaging 15%, climb of 532m. Plus 1 more climb. This is where the race is built: steady, solid effort. 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.
• Fade · 31.4km–53.1km · Descent of 515m averaging 12%, climb of 533m, high point 1276m. Plus 1 more 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. 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. Your heart rate drifts down on its own: don't chase your early-race numbers, go by feel.
• Home · 53.1km–57.7km · Climb of 173m. No heroics: settle back into your own effort and hold it to the line. Climb by heart rate or breathing, not pace.

Course

The course climbs 3129m+. With 53m/km of climbing, this is a true mountain course with sustained climbs and descents. By gradient, 42% of the distance is uphill, 41% downhill and 17% flat. The longest climb runs 5.1km at an average 10.3% grade (532m of vertical). The longest descent runs 4.3km at an average 12.0% grade (515m of vertical). The steepest climb averages 30.0% over 0.3km. The steepest descent drops at 28.1% over 0.2km. Surface: 75% trail and 8% road. Flat-equivalent effort: 85.2 FlatKM.

Poles

Poles bring little benefit here: only about 11.8km of pole-friendly terrain.

Quad damage

Quad damage risk is moderate (index 39 of 100), with 47% of the load in the first half: 3 descents deserve a plan and a couple of downhill sessions before race day.

• Ease into the early runnable section, save your quads on the descents until 35.7km, then run your race pace.
• #1 · 9.9–14.0 km · 489 m D−, -12.1% · 43.7 km ahead → control
• #3 · 24.1–26.3 km · 332 m D−, -15.4% · 31.5 km ahead → control
• #2 · 31.4–35.7 km · 515 m D−, -12.0% · 22.0 km ahead → control
• 40.1–42.8 km · 431 m D−, -15.8% · 14.9 km ahead → your pace

Weather

On race day, start temperatures have historically ranged from -4°C to 5°C, with around 5°C at the highest point; the chance of precipitation is about 35%. Heavy rain of 10.0mm or more falls on about 5% of days around this date.