Eryri 50K

Race strategy

Hold a steady pace and save energy for every section.

• 922m descent. Go easy, save your quads.
• Steep 38% wall. Control your pace and stay focused.
• Final 723m descent. Save your legs to go all out on it.
• Long race. Control your HR and effort. Early mistakes cost the most.
• Control your HR on the first mountain, save your quads on the descents until 39.6km, then run your race pace, and start the final descent from 46.3km under control, then go all out near the bottom.
• 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–14.6km · Climb of 878m, descent of 922m averaging 12%. Ease in: hold back more than feels necessary. The race is still ahead. 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. Hike the steepest pitches.
• Work · 14.6km–25.8km · Climb of 1039m, high point 1044m. This is where the race is built: steady, solid effort. Climb by heart rate or breathing, not pace. Hike the steepest pitches.
• Fade · 25.8km–46.3km · Descent of 898m averaging 14%, descent of 556m averaging 15%, climb of 581m. Plus 1 more climb. Your energy fades, and that's normal: hold a steady effort and stop counting the miles. 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. Hike the steepest pitches. Your heart rate drifts down on its own: don't chase your early-race numbers, go by feel.
• Home · 46.3km–55.4km · Descent of 723m averaging 8%. No heroics: settle back into your own effort and hold it to the line. Very long descent: first half under control, then even, let go only near the end.

Course

The course climbs 3400m+. With 61m/km of climbing, this is a true mountain course with sustained climbs and descents. By gradient, 41% of the distance is uphill, 40% downhill and 19% flat. The longest climb runs 11.2km at an average 9.3% grade (1039m of vertical). The longest descent runs 9.1km at an average 8.0% grade (723m of vertical). The steepest climb averages 37.8% over 0.4km. The steepest descent drops at 34.1% over 0.5km. Surface: 31% trail, 30% technical, 30% smooth, and 7% road.

Summits

The highest summit on the course is Snowdon (1085m), 25.9km from the start. Other named summits along the route: Clawdd Coch (931m) and Moel Eilio (726m).

Poles

Trekking poles are worth taking: about 8.7km of the course favours them.

Quad damage

Quad damage risk is moderate (index 40 of 100), with 48% of the load in the first half: 3 descents deserve 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 39.6km, then run your race pace, and start the final descent from 46.3km under control, then go all out near the bottom.
• #1 · 6.8–14.6 km · 922 m D−, -11.8% · 40.7 km ahead → control
• #2 · 25.8–32.4 km · 898 m D−, -13.7% · 23.0 km ahead → control
• #3 · 35.9–39.6 km · 556 m D−, -14.8% · 15.7 km ahead → control
• 46.3–55.4 km · 723 m D−, -8.0% · 0.0 km ahead → even, first half under control, let go at the end