Penyagolosa CSP – Pacing strategy for ultramarathons
The pacing strategy for ultramarathons is the single most important element I had to master before tackling the legendary Penyagolosa CSP. As a runner who has tasted both the sweetness of summit finishes and the bitterness of bonks, I can confidently say that without a solid pacing plan, this 100-kilometer technical race in the Spanish mountains will break you.
The race and what makes it brutal
To begin with, Penyagolosa CSP isn’t just about distance—it’s about elevation, heat, rocks, and relentless terrain. With over 5,500 meters of vertical gain, your quads are under siege from the moment you start in Castellón until you reach the sanctuary of Sant Joan de Penyagolosa. However, what makes it especially tricky is its technicality. Sharp descents, loose stones, forest trails, and sun-exposed ridgelines all test your physical resilience and mental clarity.
Building my pacing plan: the foundation
Given its reputation, I built my pacing strategy for ultramarathons on three pillars:
- Segmented effort zones based on terrain type
- Time buffers to allow for the unknown
- Heart rate discipline, especially in the first 40k
Before race day, I split the CSP into five chunks:
- Castellón to Borriol (easy fire tracks, runnable)
- Borriol to Les Useres (climbs start)
- Les Useres to Atzeneta (more technical, sun exposure)
- Atzeneta to Xodos (night falls, fatigue kicks in)
- Xodos to Sant Joan (final brutal climb)
In each section, I set realistic pace ranges based on training runs and past results. But more importantly, I rehearsed my fueling and hiking transitions in advance—those can make or break a good day.
Race day: lessons in patience and precision
Right from the starting line, I held back. Everyone was eager, but I stuck to my pacing strategy for ultramarathons. Although it’s tempting to capitalize on the adrenaline early on, going too fast through Castellón and Borriol can sabotage your legs before the real race begins.
Between kilometers 20 and 40, I focused on efficiency. I jogged the runnable inclines and power-hiked the tougher segments. I was overtaken often—but many of those runners became casualties later on. Transitioning into the mid-race heat was smoother because I stayed within my target heart rate zone and kept to the salt and gel schedule I had trained with.
Terrain-adjusted strategy: never fight the mountain
Unlike flat ultras, Penyagolosa punishes stubbornness. That’s why my pacing strategy for ultramarathons included dynamic adjustments based on terrain. I hiked early and often on technical uphills, even if my legs felt fresh. I also chose descents to recover rather than race them, especially on loose or sharp rocks.
Through the forests and exposed trails between Les Useres and Atzeneta, I had one mission: stay cool and don’t chase anyone. It sounds simple, but watching runners pass you can be mentally challenging. That’s when I reminded myself: “Run your plan, not theirs.”
Nutrition and pacing go hand in hand
Sticking to pace meant I could also stay consistent with calories. Every 40 minutes I took in 90–120 kcal, mostly in liquid and gel form. That rhythm prevented energy crashes and helped stabilize my mental state through the 70 km mark.
My stomach turned a bit during the night, but because I didn’t overdo the early sections, I could afford a short slowdown. Again, this reflects how a proper pacing strategy for ultramarathons isn’t just about time—it’s about sustaining everything: energy, mindset, motivation.
Climbing into the final hours
By the time I reached Xodos, the fatigue was undeniable. However, this is where my patience paid off. Many around me were struggling, forced to stop or slow to a crawl. I could keep moving with intent. The final climb—steep and loose—was no longer a battle but a task I had expected, visualized, and prepared for. I didn’t sprint to the finish, but I moved forward with clarity.
Even more, I managed to pass several runners who had overtaken me hours earlier, affirming the value of my plan.
Final thoughts: why pacing is the real game-changer
Crossing the finish line of the Penyagolosa CSP felt surreal. Not just because of the distance, but because my pacing strategy for ultramarathons worked. The satisfaction wasn’t only physical—it was deeply psychological. I respected the course, trusted my training, and never betrayed the pacing discipline I had built over months.
If you’re planning to take on the Penyagolosa CSP or any technical 100k, here’s what I recommend:
- Study the course intensely. Know where you’ll hike, run, rest, and refuel.
- Train to your pace, not your ego. Speed is seductive; smart pacing wins.
- Respect the elements. Heat, terrain, and darkness all amplify mistakes.
Listen to your body, not the clock. Success comes from finishing strong, not starting fast.
In summary: plan, adapt, conquer
Every ultramarathon teaches us something new, but the CSP taught me that discipline over distance is everything. By weaving together pacing, nutrition, mindset, and terrain awareness, I didn’t just survive the race—I raced it with intelligence and purpose.
Whether you’re a seasoned ultrarunner or preparing for your first 100k, remember this: your pacing strategy for ultramarathons is your strongest tool, your silent coach, and your most loyal companion on race day.
