ASUMI40k

Race strategy

Run easy on the first mountain, then go all out on the second.

• 565m descent. Go easy, save your quads.
• The finish is runnable. Save your legs to run it all the way.
• Ease into the early runnable section, save your quads on the descents until 20.6km, then run your race pace.
• Start · 0.0km–2.3km · Race-day nerves push your heart rate up: don't follow the crowd, find your own rhythm.
• Settle in · 2.3km–20.6km · Descent of 565m averaging 7%. Plus 1 more climb. 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. Running pays off here: run wherever you can.
• Work · 20.6km–33.3km · Climb of 630m, high point 1320m. Plus 1 more descent. This is where the race is built: steady, solid effort. Climb by heart rate or breathing, not pace.
• Home · 33.3km–39.3km · 6.0km of runnable trail. No heroics: settle back into your own effort and hold it to the line. Running pays off here: run wherever you can.

Course

The course climbs 1481m+. With 38m/km of climbing, this is a rolling, mostly runnable course. By gradient, 36% of the distance is uphill, 39% downhill and 25% flat. The longest climb runs 8.2km at an average 7.7% grade (630m of vertical). The longest descent runs 8.3km at an average 6.8% grade (565m of vertical). The steepest climb averages 26.4% over 0.4km. The steepest descent drops at 25.4% over 0.2km.

Poles

Poles bring little benefit here: only about 6.1km of pole-friendly terrain.

Quad damage

Quad damage risk is moderate (index 22 of 100), with 56% of the load in the first half: 1 descent deserves a plan and a couple of downhill sessions before race day.

• Ease into the early runnable section, save your quads on the descents until 20.6km, then run your race pace.
• #1 · 12.3–20.6 km · 565 m D−, -6.8% · 18.7 km ahead → control
• 28.8–33.3 km · 547 m D−, -12.2% · 6.0 km ahead → your pace