Perpetua Coast 20 Miler

Race strategy

Hold a steady pace and save energy for every section.

• Start easy and control your HR up to 18.2km.
• Hold your race pace up to 24.0km, but stay in control.
• All downhill to the finish: go all out!
• Control your HR on the first mountain, then run your race pace, and go all out on the final descent from 24.0km.
• Start · 0.0km–2.0km · Race-day nerves push your heart rate up: don't follow the crowd, find your own rhythm.
• Settle in · 2.0km–18.2km · Descent of 353m averaging 6%, high point 347m. Plus 2 more climbs and 1 descent. Ease in: hold back more than feels necessary. The race is still ahead. Climb by heart rate or breathing, not pace.
• Work · 18.2km–24.0km · Plus 1 more climb. This is where the race is built: steady, solid effort. Climb by heart rate or breathing, not pace.
• Home · 24.0km–31.5km · Descent of 303m averaging 4%. Build to the finish: leave whatever you have left out on the course. Long descent: keep it even and let go only near the end.

Course

By gradient, 31% of the distance is uphill, 37% downhill and 32% flat. The longest climb runs 7.5km at an average 4.1% grade (303m of vertical). The longest descent runs 7.5km at an average 4.1% grade (303m of vertical). The steepest climb averages 22.0% over 0.3km. The steepest descent drops at 18.4% over 0.3km. Surface: 70% trail, 22% road, and 7% smooth.

Poles

Poles bring little benefit here: only about 2.1km of pole-friendly terrain.

Quad damage

Quad damage risk is low (index 15 of 100): a few descents worth noting, none of them decisive.

• Control your HR on the first mountain, then run your race pace, and go all out on the final descent from 24.0km.
• 12.1–18.2 km · 353 m D−, -5.8% · 13.2 km ahead → your pace
• 24.0–31.5 km · 303 m D−, -4.1% · 0.0 km ahead → even, let go at the end