GCU65

Race strategy

Run hard on the first mountain, but save energy for the second.

• 353m descent. Go easy, save your quads.
• Long race. Control your HR and effort. Early mistakes cost the most.
• Control your HR on the first mountain, save your quads on the descents until 28.1km, then run your race pace, and start the final descent from 54.4km 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.
• Settle in · 1.4km–21.8km · Climb of 398m, high point 2152m, descent of 353m averaging 7%. 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 · 21.8km–33.6km · Descent of 481m averaging 8%. This is where the race is built: steady, solid effort. 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 · 33.6km–54.4km · Plus 1 more climb and 1 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. 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 · 54.4km–61.2km · Descent of 312m averaging 5%. No heroics: settle back into your own effort and hold it to the line. Very long descent: first half under control, then even, let go only near the end.

Course

By gradient, 29% of the distance is uphill, 36% downhill and 35% flat. The longest climb runs 4.6km at an average 8.6% grade (398m of vertical). The longest descent runs 12.8km at an average 5.2% grade (663m of vertical). The steepest climb averages 21.7% over 0.5km. The steepest descent drops at 23.2% over 0.5km.

Poles

Poles bring little benefit here: only about 7.0km of pole-friendly terrain.

Quad damage

Quad damage risk is moderate (index 27 of 100), with 50% of the load in the first half: 2 descents deserve a plan and a couple of downhill sessions before race day.

• Control your HR on the first mountain, save your quads on the descents until 28.1km, then run your race pace, and start the final descent from 54.4km under control, then go all out near the bottom.
• #1 · 4.6–9.3 km · 353 m D−, -7.5% · 51.8 km ahead → control
• #2 · 21.8–28.1 km · 481 m D−, -7.6% · 33.1 km ahead → control
• 35.6–48.4 km · 663 m D−, -5.2% · 12.8 km ahead → your pace