I am a happy user of intervals.icu which provides an easy access to the data produced when cycling. I have a question in relation to the data the step before, I see them at intervals.icu - namely during the race. This Sunday, my season goal no. 1 is coming up, a 220 km race with 2000 HM. It will be my first +200 race. So, my biggest uncertainty is the pacing strategy. I was wondering if any of you have some good advices as to what to monitor during the race. Should I simply watch the zones for watts and heart - and aim a staying in zone 2? Or should I rather monitor the NP?
first of all, good luck with your event have fun, that’s a big part of it.
Pacing-wise, remember that for the same power, you’ll loose more time on climbs than on the flat; so generally a good pacing strategy would be keep a lower wattage on flats and save energies for the harder sections. 200kms is a long ride too, so remember that what will feel super easy at km 10 is not going to feel all that easy at km 190 Ride within your limit and “negative split” the hell out of the course.
Definitively, do not go hard at the beginning of the ride because you are feeling fresh . Otherwise you are going to suffer later on.
That’s one o the biggest mistake people are doing …
Then, as @Giacomo_Rizzo said, save your energy for the hard section. Thats doesnt mean to ride very hard on harder section. I d say, don’t burn yourself on the climbs !
Yes! Right If you want to try something interesting, Best Bike Split allows you to do 1 race pacing analysis for free: I’d give it a go
On a long ride like that I’ll treat it like a long endurance ride and keep my HR below 80% of max. Climbing will elevate the HR, as will power go up. But that’s me.