DOWNHILL SHEAR13,700 FT OF LOSS
Whistler, Canada · August · 100 km
Foot care for Whistler
Whistler is a descent race. Toes and nail beds pay first.
Threat matrix
What Whistler does to feet.
Every line below is computed from published course data or written by PR Run and labeled as such.
- Downhill shearMile 21 to 32.6 drops 4,150 ft at 6.8 percent average grade. Toes hit the front of the shoe, heels lift.Course data
- Total descent load13,700 ft of cumulative descent. Nail beds and forefoot pay for all of it.Course data
- Heat and sweatAugust highs reach 75 degrees F. Sweat saturates socks, skin softens, friction climbs.Course data
- Hours on feet62.1 miles inside a 24 hour limit. Every hour adds shear, swelling, and sock saturation.Course data
- Cold and numb toesLows near 35 degrees F. Wet feet plus cold is how trench foot and numb toes start.Course data
- Technical groundTechnicality 7/10. Rock strikes, side loading, and constant foot correction grind the same spots.Course data
- Long aid gaps12.5 miles between stations at the widest gap. Carry what you need to fix a hot spot alone.Course data
- Night hoursA 24 hour window means hours of taping in the dark with cold hands. Practice it that way.Course data
Downhill shear
Where gravity works on your toes.
Sustained descents pulled straight from the elevation profile. Pretape before these, not after.
The schedule
Where you sit down and take the shoes off.
Set your goal time. The clocks, the stop plan, and the kit all move together.
- WhistlerMI 006:00
Eyes only
Named station on course.
- Eyes only. Feel for hot spots through the sock and keep moving.
- Whistler mile 12MI 1210:39
Socks and a look
12.4 mi since the last stop, 300 ft of descent into it, cutoff 4.800000000000001 h.
- Socks off. Check the pressure points and swap if the pair is wet.
- Whistler mile 25MI 2515:40
Shoes off
12.5 mi since the last stop, 4,800 ft of descent into it, cutoff 9.600000000000001 h.
- Shoes and socks off. Pat completely dry, fresh socks, powder if the last pair was soaked.
- Check toes and nail beds. 4,800 ft of descent came into this stop.
- Whistler mile 37MI 3719:25
Shoes off
12.4 mi since the last stop, 2,750 ft of descent into it, cutoff 14.399999999999999 h, late race, feet already soft.
- Shoes and socks off. Pat completely dry, fresh socks, powder if the last pair was soaked.
- Check toes and nail beds. 2,750 ft of descent came into this stop.
- Pretape hot spots. 1,300 ft down through mile 40 to 44 is next.
- Whistler mile 50MI 5022:51
Socks and a look
12.4 mi since the last stop, 1,300 ft of descent into it, cutoff 19.200000000000003 h, late race, feet already soft.
- Socks off. Check the pressure points and swap if the pair is wet.
- Finish CanadaMI 6202:00
Eyes only
12.4 mi since the last stop, cutoff 24 h, late race, feet already soft.
- Eyes only. Feel for hot spots through the sock and keep moving.
Checked on top of the essentials for Whistler.
Vest / pack
Crew bag
Drop bag
Kit deltas
What Whistler adds to the standard kit.
- Powder and a moisture barrierSweat is the friction multiplier on this course.
- Pretape for toes and heelsLong descents load the front of the shoe and lift the heel.
- Extra dry socks and a towelCold wet feet break down faster than cold dry feet.
- Vest foot kit you can use aloneThe widest gap is long enough that a hot spot becomes a blister before the next station.
- Light you can tape byTaping in the dark with cold hands is a different skill than taping at your kitchen table.
- Moleskin for pressure pointsRock strikes and side loading build hot spots off the usual map.
Shoes
What survives this course.
Matched on terrain, technicality, and distance. Fit still beats every spec, so try them on a long run first.
Crew
What your crew needs on paper.
Two plates. On the left, the race-specific notes that never make it into the standard script. On the right, the printable card your crew reads at two in the morning under a headlamp.
Race day notes
- Crux near Alpine sections above Whistler in August rain with rooty descents near mile 40. Plan foot work before the field splits.
- Surfaces: 75% singletrack / 20% alpine / 5% road. Match lugs and tape adhesion to the dominant surface.
- Air band 35°F to 75°F. Crew should carry dry socks and skin lube when heat or rain is in range.
- Cutoff 24 hours. Longer stops only where the schedule has real buffer.
- Educational only. Test every tape, sock, and shoe combination on long runs before race day.
Where you sit down
- Whistler mile 25MI 25
- Whistler mile 37MI 37
Print card
A single sheet your crew reads at two in the morning: the stop script, the mandatory kit, and the calls that pull the runner. Print it, laminate it, staple it to the drop bag.
Crew foot care card
Station script. Three to eight minutes if organized.
- Runner sits. Shoes and socks off both feet.
- Inspect: hot spots, maceration, nails, blisters.
- Clean with wipe. Pat completely dry. No tape on damp skin.
- Treat hot spots first. Drain blisters only if necessary with clean technique.
- Fresh socks. Relace shoes. Runner stands and tests before leaving.
Mandatory kit
- Leukotape, kinesiology tape, wipes, blister patches, moleskin
- Scissors, nail clippers, lubricant, powder, spare socks (2+)
- Antibiotic ointment, gloves, cohesive wrap, small towel
When to pull runner: spreading redness, loss of feeling, gait collapse, unmanageable pain.
PR Run · pr.run/foot-care
FAQ
Whistler foot questions.
- 01
Where should I stop for foot care at Whistler?
Whistler mile 25 at mile 24.9, Whistler mile 37 at mile 37.3. Those stops carry the most ground and descent behind them, so a sock change and a tape check pay for the minutes they cost.
- 02
Which section of Whistler wrecks feet?
Mile 21 to 32.6 drops 4,150 ft at 6.8 percent average grade. That is where toes meet the front of the shoe and heels start to lift. Pretape before it, not after.
- 03
How do I keep my feet dry at Whistler?
August highs reach 75 degrees F. Sweat saturates socks, skin softens, friction climbs. Change socks at every stop you can, run powder or a moisture barrier, and lean forward when you dump water on your head so it misses your shoes.
- 04
Do I need dry socks for the cold sections of Whistler?
Lows near 35 degrees F. Wet feet plus cold is how trench foot and numb toes start. Put a dry pair in every bag you will see after dark and warm your feet before you tape.
- 05
How many sock changes for Whistler?
Plan one at every foot stop you have access to, and carry one spare pair beyond that. 62.1 miles inside 24 hours is long enough that dry socks are faster than the five minutes they cost.
- 06
What goes in my vest for Whistler?
12.5 miles between stations at the widest gap. Carry what you need to fix a hot spot alone. Tape, two wipes, a blister patch, and a small tube of lube covers a hot spot without waiting for crew.
- 07
How do I stop blisters at Whistler?
Start from the biggest threat on this course. Mile 21 to 32.6 drops 4,150 ft at 6.8 percent average grade. Toes hit the front of the shoe, heels lift. Fit the shoe with room for swelling, pretape the spots that have blistered on you before, keep grit out, and change socks at every stop you have access to. Blisters come from pressure, friction, and moisture, so remove whichever one this course hands you the most of.
- 08
What foot care kit should I pack for Whistler?
Beyond the standard kit, this course calls for powder and a moisture barrier, pretape for toes and heels, extra dry socks and a towel, vest foot kit you can use alone, light you can tape by, moleskin for pressure points. Sweat is the friction multiplier on this course.
- 09
What shoes work for Whistler?
75% singletrack / 20% alpine / 5% road at technicality 7/10 points toward Norda 055, Hoka Mafate X, Hoka Mafate X. Whatever you pick, race it on a long run first and leave room for feet that swell over the back half.
Educational only. Not medical advice. Persistent pain, infection, or numbness: see a podiatrist or sports medicine clinician.
Train for it
Feet get you to the finish. The plan gets you there on the clock.
Foot care is one system on Whistler. Climbs, descents, heat, fueling, and cutoffs are the rest of it.