Pacing A Time Trial
Here is how I suggest you manage each quarter of a time trial:
1. In the first quarter hold back:
Perceived Exertion: will be lowest here. The tendency is to go out much too fast and pay the price at the end. RPE is everything, especially if you don’t have a power meter. If you start breathing hard here you went out much too fast. Control race arousal in this section.
H.R will be lowest here. Heart rate will mean little here, it lags in response or it may be higher than normal due to nerves or your level of caffeination.
Power you can target on the lower end of your goal range.This may only be a 3% reduction of power but it feels much greater.
2. In the second quarter, monitor your effort:
Perceived Exertion: Ride steady and consistent. RPE stay in your goal average zone with an RPE which is only slightly harder than for the first quarter. I recommend this feeling like 7.5-8/10 RPE.
Heart Rate: H.R will respond in this quarter and should be steady. It should be on the low end of your threshold zone. You might find that it is 5-7 beats higher than on a typical training day with freshness, nerves, and if using caffeine.
Power: If racing with power, you can target your FTP here while being careful to control your effort on any climbs. Don’t exceed 120% of FTP for any short efforts.
Stay in tune with your technique and breathing. Concentrate on staying within your own parameters.
3. The third quarter is the toughest:
Perceived Exertion: The purpose of the first half of the race is to prepare you for this section. If you controlled your effort and stayed in the moment earlier you will now be able to maintain average power, heart rate or speed here, although it will now feel much harder. In other words, RPE is now rising rapidly even though your body is not working any harder than before. During this section it’s important to stay positive and motivated. Maintain focus and effort and use positive self-talk. It is by far the toughest even if you paced properly earlier. In this quarter you might use a sip of water or a quick carbohydrate rinse.
Heart Rate: You might start to notice H.R dipping here. This is where concentration is required to keep maintaining or even lifting H.R through this section.
Power: Keep power consistent or increasing by 1-3%
4. In the fourth quarter you know there are only a few agonizing minutes left:
Perceived Exertion: The end is in sight. You feel capable of increasing the RPE. Now you can race others IF you held back in quarters 1 and 2. Try to gain on someone you might be racing. Concentrate on that target. With a couple of minutes to go begin to increase the effort to maximum RPE . If you can pass someone! You should finish feeling as if nothing was left on the course. LET IT RIP!!!
Heart Rate: Will be at the top end of threshold and into V02 if paced correctly.
Power: Should be in Z5 up to maximum output in your final 200-500m.
Extra tips:
Peek down the road with your eyes, holding your head still and tucking under the wind in the turtle position. Relax your back flat down in between your shoulders. With your hand position and head dropped down to create a point like the front of an airplane to punch through the air as low and aero as possible. Shoulders should be relaxed, your body remains still and you are driving through the pedals while your seat is anchored firmly to the saddle. Use your gearing to stay on top of your pedal stroke targeting 85-95 rpms. Too often athletes get bogged down stuck in a gear, then the bike slows down. Remember your goal is to keep traveling as fast as possible. Shift gears as needed to keep the speed high as the terrain and wind may change. And wear the tightest clothing you have to avoid drag. Look fast to go fast!
Have fun and go fast!!