UTD100

Race strategy

Run easy on the first mountain, then go all out on the second.

• 351m 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 47.9km, then run your race pace, and go all out on the final descent from 93.5km.
• 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 · Descent of 351m averaging 7%. 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 · 21.8km–47.9km · Descent of 404m averaging 9%, descent of 643m averaging 5%. 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 · 47.9km–93.5km · Climb of 553m, 10.6km of runnable trail, high point 2472m. 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. 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 · 93.5km–99.0km · Descent of 333m averaging 6%. No heroics: settle back into your own effort and hold it to the line.

Course

By gradient, 32% of the distance is uphill, 30% downhill and 38% flat. The longest climb runs 6.3km at an average 8.8% grade (553m of vertical). The longest descent runs 12.3km at an average 5.2% grade (643m of vertical). The steepest climb averages 21.8% over 0.6km. The steepest descent drops at 24.1% over 0.4km.

Poles

Poles bring little benefit here: only about 9.0km of pole-friendly terrain.

Quad damage

Quad damage risk is moderate (index 40 of 100), with 53% of the load in the first half: 3 descents deserve a plan and a couple of downhill sessions before race day.