How to Use Strava Segments for Races

Strava Segments can be a great way to hold a low-cost race during the COVID pandemic. But, it is not as simple and easy as just showing up to a race and crossing a finish line. So, here, I will outline how to make sure that your run accurately reflects the time you ran for a segment (aka how long it took you to run the race course).

The first thing you should understand about Strava is actually about your GPS watch. Your GPS watch is not as accurate as a measured course or a track. A normal, measured race is more accurate than your watch. Why does this matter? Well, Strava segments only use your GPS data, which can be inaccurate. So, after some trial-and-error, I have found a way to help make sure your results on strava segments are accurate.

The first thing you need to do is separate your warm up and cool down from your Strava segment. To do this, you need to run to the start of the segment and stop your run on your watch. Save that run (this will be your warm up), and get ready to start a new 'run' on your watch. This will make sure that the strava segment accurately tracks your start time. Start a little bit before the segment begins, and go for it. Then, when you run past the end of the segment you need to hit the 'stop' button and not the lap button on your watch. Your watch should give you the option to 'save' your run. Do this and then start a new run if you want to track your cool down. Then you can 'save' the run and start a new run for the remainder of your run.

Step 1 - Log into Strava

Step 2 - Follow the links to the 4 Peaks segment you are going to run. For example, The Cheese Grater peak should look like this

Step 3 - Select 'standard map' in the upper right hand corner and then select the option 'satellite map.' This will allow you to look at the start of the segment in more detail. Then select the '+' sign on the upper left hand corner and zoom in on the start of the segment which is the green circle.