The Rut Mountain Runs 21k

Race strategy

Hold a steady pace and save energy for every section.

• High point at 2967m. Control your HR at altitude.
• 651m descent. Go easy, save your quads.
• Control your HR on the first mountain, save your quads on the descents until 12.6km, then run your race pace.
• 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–5.5km · Climb of 650m. 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 · 5.5km–18.3km · Climb of 150m, high point 2967m, descent of 651m averaging 12%. Plus 1 more climb and 2 descents. This is where the race is built: steady, solid effort. 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. At altitude your pace drops, and that's fine.
• Home · 18.3km–20.5km · Climb of 115m. Build to the finish: leave whatever you have left out on the course. Climb by heart rate or breathing, not pace.

Course

The course climbs 1220m+. With 58m/km of climbing, this is a true mountain course with sustained climbs and descents. By gradient, 44% of the distance is uphill, 47% downhill and 9% flat. The longest climb runs 5.5km at an average 11.8% grade (650m of vertical). The longest descent runs 5.5km at an average 11.9% grade (651m of vertical). The steepest climb averages 21.6% over 0.5km. The steepest descent drops at 23.8% over 0.6km.

Summits

The course also passes close to Andesite Mountain (2661m).

Poles

Trekking poles are worth taking: about 3.6km of the course favours them.

Quad damage

Quad damage risk is moderate (index 20 of 100), with 63% of the load in the first half: 1 descent deserves 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 12.6km, then run your race pace.
• #1 · 7.2–12.6 km · 651 m D−, -11.9% · 7.9 km ahead → control
• 14.7–18.3 km · 435 m D−, -12.1% · 2.2 km ahead → your pace