Legacy Dash 17K

Race strategy

Short race: go all out.

• Hold your race pace up to 8.8km, but stay in control.
• Control your HR on the first mountain, and go all out on the final descent from 8.8km.
• Start · 0.0km–2.7km · Race-day nerves push your heart rate up: don't follow the crowd, find your own rhythm.
• Work · 2.7km–8.8km · Climb of 483m, high point 1302m. This is where the race is built: steady, solid effort. Climb by heart rate or breathing, not pace.
• Home · 8.8km–17.1km · Descent of 448m averaging 5%. 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 546m+. With 32m/km of climbing, this is a rolling, mostly runnable course. By gradient, 35% of the distance is uphill, 33% downhill and 32% flat. The longest climb runs 8.8km at an average 5.5% grade (483m of vertical). The longest descent runs 8.3km at an average 5.4% grade (448m of vertical). The steepest climb averages 14.9% over 0.4km. The steepest descent drops at 15.0% over 0.6km. Surface: 75% road and 15% smooth. Flat-equivalent effort: 18.4 FlatKM.

Poles

The course is runnable enough that trekking poles are not needed.

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, and go all out on the final descent from 8.8km.
• 8.8–17.1 km · 448 m D−, -5.4% · 0.0 km ahead → even, let go at the end

Weather

On race day, start temperatures have historically ranged from 21°C to 23°C, with around 21°C at the highest point; the chance of precipitation is about 63%. Heavy rain of 10.0mm or more falls on about 19% of days around this date.