You’ve spent weeks, maybe even months, preparing for that one big ride. Your legs feel strong, your motivation is high. But how do you pace yourself so you don’t burn out too soon or, on the flip side, hold back too much? A smart pacing strategy is the key to enjoying the day while performing at your best.
According to Bart De Clercq, coach at Golazo Energy and former pro cyclist, everything starts with an honest look at your abilities:
“A gran fondo, the Tour of Flanders for amateurs, or a legendary mountain climb each requires a different approach. Looking back at previous rides and training sessions gives you a realistic idea of what’s achievable in terms of time, heart rate, and power output.”
“Knowing your body and learning to read your own limits is the foundation of smart pacing,” Bart adds. “If that’s difficult for you, there are plenty of tools and tests to help you get an accurate picture of your fitness.”
Power or heart rate: your guide on the bike
Once reserved for pros, power meters have become increasingly popular among recreational cyclists and for good reason. Power is an incredibly reliable metric: every change in pedal pressure is instantly recorded, giving you real-time feedback. It doesn’t just help you pace yourself during an event but also track progress over time. You can see the exact wattage you can sustain on a climb and how your performance improves at a given heart rate, giving you concrete numbers to measure progress.
No power meter? Heart rate training is still highly effective. Just remember there’s a lag in your heart rate response, especially during short intervals (under three minutes), which can make it harder to assess your true effort.
When preparing for a specific event, train on terrain similar to what you’ll face. For short, steep efforts, aim around or just above your FTP (functional threshold power: the maximum you can hold for 45 to 60 minutes). For recovery sections, ride at about 55–65% of FTP.
“Riding above FTP means you’re in the red zone, you won’t hold it for an hour,” warns Bart. “On long climbs, stay under 95% of FTP. Short bursts are fine, but make sure to balance them with easier sections.”
Another common mistake? Going out too hard. “Keep some energy in reserve at the start,” says Bart. “You’ll often finish faster and stronger, with less fatigue in the final stretch.”
Know the course
Whether it’s a mountain climb or a cobbled classic, studying the course pays off. It’s not just practical; it gives you a mental edge. Identify the toughest sections, steep gradients, and windy stretches, as well as spots where you can recover.
“Visualising the route helps create mental checkpoints,” Bart explains. “After that climb, you know you’re halfway; there’s a flat section coming up to recover.”
A good pacing plan accounts for these details so you’re never caught off guard.
Fuel your ride
Nutrition and hydration are just as important as training. “Think of yourself as a sports car,” says Bart. “You can have a powerful engine, but without fuel you’ll end up stranded.” The dreaded “bonk” can hit suddenly and hard, so preparation is key.
Recent research shows that trained athletes can absorb 90–120g of carbs per hour, far more than the traditional 60g guideline. Some elite riders even exceed that. Create a nutrition plan ahead of time: decide where to eat and drink (flat or descending sections are ideal) and locate feed stations on your route.
Not sure what’s best for you? Our nutrition experts can help create a personalised fuelling strategy tailored to your needs during a nutrition consultation sports.
Your personal pacing plan
Want to know exactly how fast you should ride? A cycling effort test will pinpoint your power and heart rate zones. From there, we’ll design a customised training plan that not only makes you stronger but teaches you how to distribute your energy efficiently. That way, you’ll approach your cycling challenge with confidence – and enjoy every kilometre.
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