Pacing in Time Trials

Pacing in time trials is the art of optimal power distribution over the entire distance. Unlike road races, where tactical considerations and group dynamics dominate, time trials focus on physiological optimization. The right pacing strategy can make the difference between victory and defeat and is one of the most important skills for successful time trialists.

What is Pacing?

Pacing refers to the strategic distribution of available energy over the entire time trial course. The goal is to maximize average power without prematurely fatiguing or having too much energy left at the end. Optimal pacing takes into account physiological limits, course profile, wind conditions, and individual strengths.

Physiological Foundations

The human energy system does not function linearly. Excessive initial load leads to premature lactate accumulation and glycogen depletion, resulting in a drastic performance drop. Scientific research clearly shows: Even or slightly negative split pacing (second half minimally faster) leads to better overall times than aggressive starts or strongly fluctuating power.

Pacing Strategies Overview

Power Meter-Based Pacing

The power meter has revolutionized time trial strategy. Instead of relying on feel and speed, riders can precisely control their power. FTP (Functional Threshold Power) serves as the central reference value.

Power Zones for Time Trials

• Short time trials (5-15km): 105-110% of FTP, duration 10-20 minutes
• Medium time trials (20-40km): 95-105% of FTP, duration 30-60 minutes
• Long time trials (>40km): 85-95% of FTP, duration >60 minutes
• Mountain time trials: Variable 80-120% FTP depending on gradient percentage

Course Profile and Pacing Adjustment

Course characteristics require strategic adjustments from the even-pacing principle:

Climbs

On climbs, the aerodynamic component becomes less important, while gravity dominates. Power should be increased by 10-20% on climbs, as time loss at too low a pace is disproportionately large. The formula: Per 1% gradient approximately 3-5% more watts than on flat terrain.

Descents

In fast descents, power reduction is acceptable, as aerodynamic resistance increases cubically with speed. From approximately 60 km/h, additional watts provide little time gain. Focus on perfect aerodynamic position instead of maximum power.

Wind Sections

Headwind requires 15-25% higher power at the same speed. Tailwind allows power reduction with the same time output. Optimal strategy: Ride moderately above target watts in headwind, slightly below in tailwind.

Avoiding Practical Pacing Mistakes

Mistake 001: Too Fast Start

The classic beginner mistake. The first 2-3 kilometers feel easy, adrenaline and nervousness lead to overpacing. Lactate rises exponentially, after 15-20 minutes the inevitable breakdown follows.

Solution: Stay consciously 5-8% below target watts for the first 5 minutes, then gradually increase to target level.

Mistake 002: Too Strong Power Fluctuations

Constant accelerating and decelerating costs massive energy. Every acceleration requires anaerobic energy that cannot be regenerated.

Solution: Keep power constant, rather go minimally slower in corners than constantly accelerate again.

Mistake 003: Climbing Too Slowly

Many riders underestimate the time loss at too leisurely climbing pace. The time gain in the descent never compensates for the climb loss.

Solution: Ride climbs at 110-120% of flat power, even if it feels hard.

Mistake 004: No Course Knowledge

Without knowledge of upcoming sections, optimal pacing is impossible. Surprising climbs or wind sections destroy any strategy.

Solution: Course inspection, study elevation profile, include weather forecast.

Scientifically Proven Pacing Protocols

Research in high-performance sports has developed specific pacing models:

The 3-Phase Model

• Phase 1 (0-20%): 97% of target watts (conservative start)
• Phase 2 (20-80%): 100% of target watts (steady state)
• Phase 3 (80-100%): 103-105% of target watts (finishing kick)

The Variable Terrain Model

For rolling courses with scientifically determined multipliers:

• Flat (0-2%): Baseline watts
• Light climb (2-5%): +15% watts
• Medium climb (5-8%): +25% watts
• Steep climb (>8%): +35-40% watts
• Descent: -20 to -40% watts depending on gradient

Training Methods for Better Pacing

Pacing is a learnable skill that requires targeted training:

Sweet Spot Intervals

Training at 88-94% FTP over 20-40 minutes improves the ability to ride at threshold without overpacing.

Tempo Step Rides

Structured sessions with alternating power levels train the feel for different intensities:

• 10 Min @ 85% FTP
• 10 Min @ 95% FTP
• 10 Min @ 105% FTP
• 10 Min @ 95% FTP

Race Simulation

1-2 weeks before the important time trial, ride the exact race distance with race pacing plan, ideally on a similar course.

Mental Aspects of Pacing

Pacing is not only physiology, but also psychology. The mental challenge is to manage the discrepancy between "I could go faster now" and "I should stay constant".

Strategies for Mental Pacing Control

• Segmentation: Mentally divide course into 5-8 sections, clear watt target per section
• Reference points: Use kilometer markers as checkpoints (watts, heart rate, time)
• Positive self-talk: "Constant power pays off at the end" instead of "Everyone is passing me"
• Visualization: Mental ride-through with planned pacing before start

Technology-Supported Pacing

Modern technology offers additional support:

Head-Up Displays

Projection of current watt data into the field of view, minimizes glances at the computer and improves aerodynamic position.

Real-Time Coaching Apps

Software analyzes performance vs. plan and gives acoustic instructions: "Reduce 5 watts" or "Continue constant".

Power Prediction Algorithms

Based on previous performance, heart rate development, and remaining course distance, algorithms calculate the still sustainable power.

GPS-Based Watt Targets

Automatic adjustment of target watts per course segment, based on previously programmed elevation profile.

Pacing in Grand Tours

In multi-day stage races, an additional dimension comes into play: Cumulative fatigue. A time trial on day 16 of the Tour de France requires adjusted pacing.

Adjustments for Fatigue

• Calculate general FTP reduction of 5-10%
• Even more conservative start (first 10% at 95% of adjusted FTP)
• Shorter maximum load phases (climbs not over 2-3 minutes maximum)
• Increased carbohydrate intake during the time trial

Women vs. Men: Differences in Pacing

Studies show gender-specific differences in optimal pacing strategy:

Tendencies in Women

• Often more conservative start, stronger finish
• Better regulation at longer distances
• Lower tendency for risky overpacing

Tendencies in Men

• More aggressive starts, higher risk
• Stronger power in the first 30%
• Greater variability between individuals

Important: These are statistical tendencies, individual differences clearly outweigh gender-specific patterns.

Checklist: Optimal Pacing in Time Trials

Before the Race

• ✓ FTP test maximum 7 days before
• ✓ Course analysis (profile, wind, weather)
• ✓ Create pacing plan (watt targets per segment)
• ✓ Program plan in bike computer
• ✓ Visualize perfect pacing

Warm-Up

• ✓ 30-40 minutes moderate (60-70% FTP)
• ✓ 3-4 × 1 Min @ race pace with 2 Min rest
• ✓ 5 minutes easy cool-down
• ✓ 2-3 minutes before start stay calm

During the Race

• ✓ First 5 minutes 5% below target watts
• ✓ Constant glance at power meter (every 15-30 sec)
• ✓ Correct immediately if deviation
• ✓ Use mental segmentation
• ✓ Prioritize aerodynamic position

Finishing

• ✓ Last 10% maximum effort allowed
• ✓ Don't leave any reserve at the finish
• ✓ Last kilometer: Give everything that's left

Related Topics

• Individual Time Trial
• Aerodynamic Position
• Power Meter
• FTP Test
• Time Trial Bikes

Last updated: October 21, 2025