The Broken Arrow Skyrace 23K

Race strategy

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

• High point at 2706m. Control your HR at altitude.
• Final 583m descent. Save your legs to go all out on it.
• Go easy on the first downhill, then run your race pace, and start the final descent from 16.6km under control, then go all out near the bottom.
• Start · 0.0km–1.8km · Race-day nerves push your heart rate up: don't follow the crowd, find your own rhythm.
• Settle in · 1.8km–12.0km · Climb of 881m, high point 2706m. Plus 1 more descent. Ease in: hold back more than feels necessary. The race is still ahead. Climb by heart rate or breathing, not pace. At altitude your pace drops, and that's fine.
• Work · 12.0km–16.6km · 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. At altitude your pace drops, and that's fine.
• Home · 16.6km–22.6km · Descent of 583m averaging 10%. Build to the finish: leave whatever you have left out on the course. Very long descent: first half under control, then even, let go only near the end.

Course

The course climbs 1372m+. With 60m/km of climbing, this is a true mountain course with sustained climbs and descents. By gradient, 40% of the distance is uphill, 43% downhill and 17% flat. The longest climb runs 7.8km at an average 11.3% grade (881m of vertical). The longest descent runs 6.0km at an average 9.7% grade (583m of vertical). The steepest climb averages 32.0% over 0.2km. The steepest descent drops at 19.8% over 0.2km.

Summits

The highest summit on the course is Washeshu Peak (2706m), 12.0km from the start. Other named summits along the route: KT-22 (2430m).

Poles

Trekking poles are worth taking: about 3.7km of the course favours them.

Quad damage

Quad damage risk is low (index 19 of 100): a few descents worth noting, none of them decisive.

• Go easy on the first downhill, then run your race pace, and start the final descent from 16.6km under control, then go all out near the bottom.
• 12.0–15.5 km · 384 m D−, -11.2% · 7.2 km ahead → your pace
• 16.6–22.6 km · 583 m D−, -9.7% · 0.0 km ahead → even, first half under control, let go at the end