Racing asuccessful time trial or a triathlon bike split depends on your cycling training. Here’s some tips from professional triathlete, Natasha Van Der Merwe on how to pace your next TT like a pro!
We’ve all started out too hard and blown up before the finish line at one time or another. I’ve done it more times than I’d like to admit. My training was sound and my body was well prepared for the race. When the gun went off I was full of adrenaline and overtaken by emotion and nervous energy. That powerful feeling quickly faded but I would push on for two-thirds of the race. Gradually, my legs filled with cement and I struggled to keep tempo. That’s a horrible feeling I swore never to repeat – until the next race.
Eventually, I learned the art of race planning and pacing. To help you cut time off your learning curve, I’ve consulted professional Triathlete and coach, Natasha Van Der Merwe for some quick answers. Here’s the 3 most impactful tips. . .
Train and race with a power meter – A power meter will prove to be your best friend and cycling training and racing tool. If you train consistently with your power meter and conduct regular fitness tests then you will know what your body can handle over a given distance.
Trust your training and stick to your race plan – If you’ve been averaging 200 watts for 1 hour with your power meter in your training efforts, you can count on your legs to handle that tempo during your event. Your cycling training will most likely be centered on your functional threshold power (FTP) and your race plan should relate to that figure too. The point is, if you average 200 watts (FTP) for an hour, don’t expect your legs to all of a sudden bust out 300 watts for that same hour on race day and then be able to get off the bike and run. It won’t happen.
Start moderately and build velocity – Build your cycling training and race plan to start your work sets and race day off just below your FTP and build up from there. Once you’ve burned all your matches, you can’t start another fire. However, if you stay in control, let the jokers pass you early, you’ll real them in one at a time towards the end of the race.
iBike would like to say Thank You very much once again to Natasha Van Der Merwe for her insight into pacing.
Do you have questions about technology, training, nutrition, or weight loss? I’d love to help. Please reach me at iBikeBlog. Thank you!
