Nestled in the rugged terrain of Palisades Tahoe, California, the Broken Arrow Skyrace offers an unparalleled trail running experience that combines challenging courses with breathtaking alpine vistas. This guide provides an in-depth look at the event’s history, detailed descriptions of each race distance, and essential preparation tips—including strength training, nutrition, and mental strategies—to help you conquer this iconic skyrunning event.
Established in 2016, the Broken Arrow Skyrace was inspired by European skyrunning traditions, emphasizing steep ascents, technical terrain, and high-altitude challenges. The event has rapidly gained prominence, attracting elite and recreational runners from around the globe. Held annually in June, the race showcases the unique beauty of the Sierra Nevada, with courses that traverse exposed ridges, alpine meadows, and snowfields, all set against the stunning backdrop of Lake Tahoe.
Race Distances: Choose Your Challenge
The Broken Arrow Skyrace offers a variety of distances to cater to different skill levels and ambitions:
1. 46K Skyrace
The 46K Skyrace is the premier event, designed for runners who want the ultimate test of endurance. Covering approximately 26.4 miles with over 9,100 feet of elevation gain, the course follows a two-loop circuit starting from the Village at Palisades Tahoe. Each loop ascends nearly 5,300 feet, passing through iconic sections like the “Stairway to Heaven” ladder leading to Washeshu Peak at approximately 9,000 feet. The terrain is highly technical, with steep climbs, exposed ridges, and rapid descents through alpine basins. With a 12-hour cutoff time, this race challenges even the most seasoned trail runners.
2. 23K Skyrace
The 23K Skyrace provides a shorter but still demanding challenge, covering 14.3 miles and gaining 4,700 feet of elevation. The single-loop course mirrors parts of the 46K route, including highlights like Emigrant Pass, KT-22, and the “Stairway to Heaven.” With steep ascents and technical ridgelines, this race offers a true skyrunning experience without the full commitment of the ultra-distance event.
3. 18K Skyrace
The 18K Skyrace is an excellent option for runners looking for a balance between distance and technical challenge. Spanning 11.2 miles with 3,650 feet of elevation gain, the course starts in the Village and ascends via the Red Dog Ridge, offering breathtaking views of Lake Tahoe. Runners tackle the steep KT-22 headwall before traversing technical sections leading to the summit of Washeshu Peak, followed by a fast and exhilarating descent.
4. Ascent (Formerly Vertical Kilometer)
The Ascent Race is a pure uphill challenge, covering just 3 miles but climbing a staggering 3,000 feet. The course leads from the valley floor to the summit of Washeshu Peak, featuring extreme slopes, technical off-trail sections, and the exposed Headwall Ridge, culminating in the demanding “Stairway to Heaven” ladder.
5. 11K Skyrace
The 11K Skyrace is a great option for those newer to trail running or looking for a fast, less technical race. Covering 6.7 miles with 2,034 feet of elevation gain, the route follows a mix of single-track trails and dirt roads, providing a taste of the mountain environment without the extreme demands of the longer courses.
6. Iron Face Challenge
The Iron Face Challenge is one of the most unique events, covering 5.8 miles with 1,781 feet of elevation gain. Unlike traditional trail races, this challenge incorporates a via ferrata section, requiring runners to use harnesses and safety gear to navigate exposed rock faces. This hybrid of trail running and technical climbing makes for an unforgettable adventure.
7. Triple Crown
For those looking for the ultimate test of endurance, the Triple Crown challenges runners to complete the Ascent, 23K, and 46K races over three consecutive days, pushing their limits across different distances and terrains.
8. Iron Crown
The Iron Crown combines the Iron Face Challenge, 23K, and 46K races, testing a runner’s versatility in both skyrunning and technical climbing.
9. Kids Race
The Kids Race is a fun and non-competitive event designed to introduce children to trail running in a safe and supportive environment. The short course is approximately 0.25 miles, and all participants receive a finisher medal.
Preparing for the Broken Arrow Skyrace
Conquering the rugged terrain and high-altitude challenges of the Broken Arrow Skyrace requires a well-rounded approach to training. From strength-building exercises and technical trail skills to dialed-in nutrition and mental strategies, every aspect of preparation plays a crucial role in crossing the finish line strong. Whether you’re tackling the 46K Ultra, the steep Vertical Ascent, or one of the shorter distances, here’s how to train and prepare specifically for the demands of the race.
Strength and Conditioning for Skyrunning
Unlike road marathons or even standard trail races, skyrunning demands explosive strength, endurance, and exceptional balance. The extreme vertical ascents and technical descents at Broken Arrow require more than just strong legs—you need full-body strength and resilience.
Key Strength Exercises
- Single-Leg Step-Ups & Bulgarian Split Squats – Mimic the steep climbs of the course while building stability.
- Weighted Lunges & Squats – Improve quad and glute endurance for prolonged ascents and descents.
- Calf Raises & Ankle Strengthening Drills – Strengthen your lower legs to handle long climbs and rocky downhills.
- Core Work (Planks, Russian Twists, Hanging Leg Raises) – A strong core helps with balance on technical ridges and reduces fatigue over time.
- Deadlifts & Romanian Deadlifts – Reinforce posterior chain strength to aid in uphill propulsion and downhill control.
Technical Running Preparation
- Practice Running on Technical Trails – Seek out local trails with rocks, roots, and elevation to improve agility and footing.
- Hill Sprints & Stair Climbs – Recreate race conditions by incorporating stair sprints, treadmill inclines, and fast-paced uphill efforts.
- Downhill Running Drills – Descending at speed is often more difficult than climbing. Practice braking and controlled descents to avoid knee strain.
Adapting to Altitude and Elevation Gain
At its highest points, the Broken Arrow Skyrace reaches nearly 9,000 feet above sea level. If you’re coming from lower elevations, altitude adaptation should be a priority in your training.
Most runners preparing for the Broken Arrow Skyrace don’t live at high altitude, and buying a high-altitude training tent isn’t realistic for most people.
However, there are still plenty of effective ways to prepare for the reduced oxygen and challenging climbs you’ll face during the race. Here’s how you can get your body ready for high-altitude running without living in the mountains.
1. Simulate the Climbing Effort with Hill Training
Even if you don’t have mountains nearby, you can train your legs and lungs for the long climbs at Broken Arrow by focusing on elevation gain per week rather than just mileage.
- Find local hills, even if they’re small. Run repeats on a hill or incline, focusing on maintaining a strong effort throughout.
- Use a treadmill for incline training. If hills aren’t an option, set your treadmill to a steep incline (10-15%) and power-hike or run for extended periods.
- Stair climbing workouts. If you live in a flat area, seek out stadium stairs, office buildings, or parking garages and do stair climbs to build leg strength and endurance.
2. Train with Focused Breathing Workouts
Since altitude means less oxygen per breath, you can train your respiratory system to work more efficiently—even at sea level.
- Nasal breathing drills. Run at an easy pace while breathing only through your nose to increase lung efficiency.
- Deep belly breathing. Focus on slow, controlled breaths that fully expand your diaphragm to improve oxygen intake.
- Breath-hold intervals. During a slow jog, exhale fully and see how many steps you can take before breathing in again. This trains your body to tolerate lower oxygen levels.
3. Strengthen Your Muscles for Oxygen Efficiency
At altitude, your body has to work harder with less oxygen. The stronger your muscles are, the less oxygen they require for the same effort.
- Increase leg and core strength. Stronger quads, glutes, and core muscles reduce fatigue on steep climbs.
- Add weighted hill workouts. Carry a weighted vest or backpack on hikes or stair climbs to build endurance.
- Include explosive strength exercises. Box jumps, jump squats, and sled pushes mimic the power needed for steep terrain.
4. Adjust Your Pacing and Effort on Race Day
One of the biggest mistakes runners make at altitude is starting too fast. Because oxygen is lower, your body needs time to adapt.
- Use effort, not pace, as your guide. Your usual sea-level pace won’t translate to altitude. Run based on feel rather than trying to hit certain splits.
- Power hike steep climbs. Even elite runners hike at Broken Arrow. Use a strong hiking pace to conserve energy and keep your breathing steady.
- Give yourself time to adapt if possible. If you can, arrive in Tahoe 2-3 days before the race to adjust to the altitude. Short hikes or easy shakeout runs can help your body adapt.
5. Improve Your Recovery and Hydration
Dehydration happens faster at high altitude, and your body takes longer to recover from hard efforts. To prepare:
- Hydrate aggressively in the weeks leading up to the race. Drink plenty of fluids, especially those with electrolytes.
- Increase iron intake. Iron-rich foods (leafy greens, red meat, beans) help your body produce more red blood cells, which can improve oxygen transport.
- Sleep as much as possible. Altitude can impact sleep, so banking extra rest before the race will help.
Even if you don’t live at altitude, you can still prepare your body for the challenges of Broken Arrow by focusing on hills, breathing efficiency, strength, smart pacing, and hydration. While altitude adds a layer of difficulty, the right training and race strategy will set you up for success—whether you’re chasing a PR or simply looking to enjoy the experience.
Race-Day Nutrition and Hydration
Dialing in a proper fueling strategy is essential to sustaining energy throughout the race, particularly for longer distances like the 46K.
- Caloric Intake: Aim for 200-300 calories per hour for races over 23K.
- Hydration: Consume 500-750ml of fluids per hour, adjusting for temperature and exertion.
- Electrolytes: Incorporate salt capsules or electrolyte drinks to prevent cramps and maintain muscle function.
- Energy Sources: Use a combination of energy gels, real foods (bananas, peanut butter sandwiches), and sports drinks to sustain performance.
Mental Strategies for Success
- Break the Race Into Segments – Focus on reaching the next peak, aid station, or checkpoint rather than thinking about the full distance.
- Embrace Discomfort – Train under challenging conditions to prepare for race-day struggles.
- Develop Mantras and Mental Cues – Phrases like “Strong and steady” can keep you motivated when fatigue sets in.
- Visualize Success – Imagine yourself running strong, cresting summits, and crossing the finish line.
