Pacing Strategy

Pacing Strategy

Optimal pacing maximizes performance for a given power output - poor pacing can cost minutes in a time trial.

Even Pacing Principle

• Steady power produces fastest times on flat courses
• VI target: 1.00-1.02 for time trials
• Starting too hard creates oxygen debt that slows finish
• Negative splitting often ideal (slightly faster second half)

Variable Terrain Pacing

• Uphills: Increase power (gravity makes speed variance costly)
• Downhills: Reduce power (aerodynamic speeds minimize time loss)
• Technical sections: Surge before, recover during
• Headwind: Slightly lower power (same perceived effort)
• Tailwind: Slightly higher power (speeds are cheap)

Time Trial Power Targets

• Prologue (<10km): 105-110% FTP
• Short TT (10-20km): 100-105% FTP
• Medium TT (20-40km): 95-100% FTP
• Long TT (>40km): 90-95% FTP

Race-Winning Marginal Gains

On a 40km TT, riding 350W steady beats riding 340W for 30km then 380W for 10km, despite same average power. The physiological cost of variable effort exceeds the time gained. Race with power meter, not emotion.