How should I pace a time trial?

For flat time trials, aim for as even a power output as possible. For rolling or hilly courses, push slightly harder on climbs and ease off on descents. The goal is even effort, not even speed. Power variance of 5% is a good target.

How much should I eat during a race?

For efforts over 90 minutes, aim for 60-90g of carbohydrate per hour. For shorter events, less fuelling is needed. Practice your nutrition strategy in training to avoid stomach issues on race day.

What is the fatigue factor?

The fatigue factor accounts for the inevitable slow-down during longer events. A 2% per hour factor means you ride about 2% slower each hour. Well-trained riders have lower fatigue factors. For most amateur riders, 2-5% per hour is realistic.

Should I start faster or slower?

Slightly negative splitting (starting conservative, finishing strong) is generally the fastest strategy. Starting too hard leads to disproportionate fatigue later. Aim for the first quarter at 95-98% of target power.

BikeCalcs

Pacing Strategy Builder

Build a race pacing strategy with power targets and nutrition plan.

Race DistanceDistance measurement

Target Time (hours)

Time duration

Target Time (minutes)

Time duration

Course ProfileEnter the course profile

FTP

Functional Threshold Power in watts

How We Calculate This

Pacing Model

Average power is estimated from target speed using aerodynamic drag and rolling resistance models. Power targets are then adjusted for course profile (more power on climbs, less on descents) and fatigue factor over time.

Nutrition

Carbohydrate needs are estimated from power output using metabolic efficiency assumptions (~85% of energy from carbohydrate at threshold intensity).

Frequently Asked Questions

Last updated: 2026-03-01

All calculations are estimates. Always verify results and consult a professional bike fitter where appropriate.