The Broken Arrow Skyrace 11K

Race strategy

Short race: go all out.

• Hold your race pace up to the aid station at 7.3km, but stay in control.
• Control your HR on the first mountain, then run your race pace, and go all out on the final descent from 7.3km.
• Start · 0.0km–1.8km · Race-day nerves push your heart rate up: don't follow the crowd, find your own rhythm.
• Work · 1.8km–7.3km · Climb of 306m, high point 2295m. Plus 1 more climb and 1 descent. This is where the race is built: steady, solid effort. Climb by heart rate or breathing, not pace.
• Home · 7.3km–10.6km · Descent of 394m averaging 12%. Kick for the line: give it everything you've got. Long descent: keep it even and let go only near the end.

Course

The course climbs 594m+. With 56m/km of climbing, this is a true mountain course with sustained climbs and descents. By gradient, 35% of the distance is uphill, 35% downhill and 30% flat. The longest climb runs 3.1km at an average 10.0% grade (306m of vertical). The longest descent runs 3.3km at an average 11.9% grade (394m of vertical). The steepest climb averages 25.6% over 0.4km. The steepest descent drops at 23.4% over 0.2km. Surface: 78% trail and 19% smooth.

Poles

Trekking poles are worth taking: about 1.9km of the course favours them.

Quad damage

Quad damage risk is low (index 8 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 7.3km.
• 7.3–10.6 km · 394 m D−, -11.9% · 0.0 km ahead → even, let go at the end