Full Marathon 42K

Race strategy

Run the downhill at race pace, but focus on the climb.

• Steep 34% wall. Control your pace and stay focused.
• High point at 5329m. Control your HR at altitude.
• Go easy on the first downhill, 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–34.0km · Descent of 2456m averaging 7%, high point 5329m. Ease in: hold back more than feels necessary. The race is still ahead. This descent is hard on the legs: short steps, stay in control, poles if you have them. At altitude your pace drops, and that's fine. Hike the steepest pitches.
• Home · 34.0km–40.4km · Climb of 372m. No heroics: settle back into your own effort and hold it to the line. Climb by heart rate or breathing, not pace. At altitude your pace drops, and that's fine.

Course

By gradient, 18% of the distance is uphill, 66% downhill and 15% flat. The longest climb runs 6.4km at an average 5.8% grade (372m of vertical). The longest descent runs 34.0km at an average 7.2% grade (2456m of vertical). The steepest climb averages 37.5% over 0.3km. The steepest descent drops at 33.9% over 0.8km.

Poles

Poles bring little benefit here: only about 1.9km of pole-friendly terrain.

Quad damage

Quad damage risk is moderate (index 34 of 100), with 51% of the load in the first half: 1 descent deserves a plan and a couple of downhill sessions before race day.

• #1 · 0.0–34.0 km · 2456 m D−, -7.2% · 6.4 km ahead → your pace