For runners hoping to finish the Quad Rock 50 within our 14-hour cut off, the following pacing chart can help you plan for a successful day. This plan includes a generous amount of time at aid stations (50 minutes total) that should be more than enough for any runner who is organized and efficient getting in and out of each station. There is a good opportunity to save a lot of time by being quick and efficient at each aid stop.
| Aid Station | Mile |
Leg
Distance |
Aid
Station Time |
Leg
Time |
Leg
Pace |
Total
Time |
| Arthur’s |
2.0
|
2.0
|
None
|
0:27
|
13:30
|
0:27
|
| Towers |
7.1
|
5.1
|
3:00
|
1:20
|
15:41
|
1:50
|
| Horsetooth |
10.3
|
3.2
|
5:00
|
0:40
|
12:30
|
2:35
|
| Towers |
14.1
|
3.8
|
3:00
|
1:00
|
15:47
|
3:38
|
| Arthur’s |
17.5
|
3.4
|
5:00
|
0:43
|
12:39
|
4:26
|
| Soldier |
24.9
|
7.4
|
10:00
|
1:55
|
15:32
|
6:31
|
| Arthur’s |
32.3
|
7.4
|
5:00
|
1:55
|
15:32
|
8:31
|
| Towers |
35.7
|
3.4
|
3:00
|
1:15
|
22:04
|
9:49
|
| Horsetooth |
39.5
|
3.8
|
10:00
|
1:05
|
17:06
|
11:04
|
| Towers |
42.7
|
3.2
|
4:00
|
1:10
|
21:52
|
12:18
|
| Arthur’s |
47.8
|
5.1
|
2:00
|
1:10
|
13:44
|
13:30
|
| Finish |
50.1
|
2.3
|
0:27
|
11:44
|
13:57
|
|
| Total |
50:00
|
13:07
|
15:43
|
13:57
|
Our intermediate course cut offs are: 12:15pm at Soldier Canyon (mile 25), 2:10pm at Arthur’s (mile 32.4), and 4:35pm at Horsetooth (mile 39.6). These are set up to give runners the maximum possible time on the course. Realistically to make the final 14-hour cut off, you should plan to be about 15 minutes ahead of the 25-mile cut off, and about 10 minutes ahead of the Arthur’s mile-32.4 cut off. If you make it through Horsetooth on time by 4:35pm, you’ll have a good chance of finishing under 14 hours but will need to work hard to push through to the finish.
Fueling & Hydration
Our aid stations are set at fairly even intervals on the course and we will have an unmanned water drop set out on the longer 7.4 mile segment from Arthur’s aid station to the finish.
All runners will need to carry their own water on the course. Faster runners should be able to run with 1 bottle and mid-to-back-of-the-pack runners should be comfortable with 2 bottles. If we have warm weather, plan to carry more water – some of the exposed trails (like the Howard climb) can get very hot in the afternoon.
A race pack, such as the Ultimate Direction AK Race Vest, has become a popular alternative in recent years, especially as designs have improved. The AK vest is ideal for Quad Rock 50 needs. It’s super light, holds two 20oz bottles and has room for 2 gel flasks (or your own packets or bars) and just enough space to stash a light jacket, shirt, and/or gloves in case we get hit with some rough weather on race day.
Our primary fuel at all aid stations will be Vfuel vanilla, cool citrus, and mountain berry gel and Vfuel lime drink. The new Vfuel drink mix is primarily dextrose to give you simple calories that are easy to digest and absorb. Vfuel drink will have 200 calories per 20 ounce bottle. All Vfuel gel will be served from bulk containers at the aid stations. If you plan to use gel from the race aid stations, please bring your own flask to carry it.
If you don’t have a flask, they are available from race sponsors Ultimate Direction or
Altitude Running (where we’ll be hosting packet pickup on Friday afternoon). And please consider carrying an extra flask or small bottle for soda or Vfuel drink. While we do not stock our aid stations with water cups, we go through a tremendous amount of small cups for soda, gels and food. Stashing an extra flask and/or plastic baggie in your shorts or pack to use at aid stations would really help cut down on the amount of trash our event produces.
Our aid stations will also be stocked with a variety of soda and snacks. If you feel you need more sodium or just need a break from sweet gels and drink mix, we’ll have plenty of salty chips and pretzels. If you don’t care for gel or drink mix, we’ll have plenty of soda, cookies, gummy bears, and M&M’s to give you enough carbs to keep going for the day. PBJ and turkey rolls will be available if anyone needs a bite of something a bit more substantial.
Remember to drink and eat early and consistently throughout the race. Every year almost everyone runs right through the first two aid stations and doesn’t start to refuel or drink until the third stop at mile 14.2 on Towers. The Quad Rock 50 is a very long, hard day and if you get dehydrated or into a calorie deficit, it becomes hard to recover. But always drink to thirst. If you aren’t thirsty, have a sloshy upset stomach, or water just tastes bad, don’t force it. There are also serious risks associated with over-hydrating, which, in the most extreme cases can lead to hyponamtremia, a condition that occurs when the level of sodium in your blood is abnormally low due to dilution.
Consume steadily all day, but keep it in moderation and don’t forget to replace electrolytes, either through capsules or by eating salty snacks at the aid stations.
If anyone has any questions about the course, aid stations, or race day planning that hasn’t been covered on our website, feel free to email us.
Have a great day out there, and see you at the finish!
Pete Stevenson and Nick Clark
racedirector@gnarrunners.com
