Cycling endurance is more than just a test of physical strength; it is a strategic challenge where pacing plays a pivotal role. Pacing is not just about speed—it is about managing your energy output to sustain performance over long distances. No matter whether you are just starting and looking to build up your endurance or perhaps you are aiming to complete your first century or an Audax ride – pacing is a vital element that'll make these distances feel that little bit easier to complete.
However, while it sounds easy "just to pace yourself", many are guilty of getting carried away with themselves, and before you know it, you are completely knackered and have only done half the distance you set out to do. I, myself, am guilty of this, enjoying pushing the pace a bit too much when I have the energy and then finding myself caught out a bit later into the ride, thinking, "Why didn't I pace myself?"
So, what does it mean to really pace yourself? We spoke to Jack Rees, coach at Optimal Endurance Coaching to find out how you can go further for longer and have it feel easier.
Finding your pace
"Having a measure for your effort is important," Rees said. "Power is a good one because it doesn't fluctuate. So, 150 watts is 150 watts no matter if you are riding 10 miles or 25, so it is a really good measure of your output. Heart rate is also really useful, however, that is more internal and can fluctuate. It can even change due to the time of day or whether you are riding under fatigue."
Being able to monitor these aspects is the first step in controlling your pace and using items such as a heart rate monitor or power meter will help you to understand and see your effort and speed. However, Rees pointed out that it is also beneficial to understand how you and your body operate, so you are not solely relying on those external metrics. He added: "Sometimes you might not feel 100% and if you blindly follow what your device says it could lead you to not executing your session as you had hoped."
Signs such as a climb or route you regularly do feeling harder or if you feel generally lethargic and unmotivated then Rees said that this may be your body signalling that you need to take it easy for the next few days or even that you need a full rest before pursuing more endurance-focussed training. "Also, everybody has other demands in their lives that impact on time and lifestyle. It might be work, family life, or another commitment, and they are all contributing factors to the load your body undergoes, so make sure to factor everything in," he said when speaking of the importance of understanding your internal measure.
Once you have found your way of measuring your pace, the next step is finding what speed to actually go to ensure that you are pacing yourself. Rees stated that an easy way to find this out is by seeing whether you can hold a conversation and maintain your pace, or you can take a percentage of your FTP (Functional Threshold Power) and then around 60%-70% will be your conversational pace.
"It is important to understand all those metrics," he said about using your FTP to find your pace for endurance training, but he continued by saying: "There is a lot of information out there, however, I think the conversational test is a really good starting point if you are just getting into cycling, and then, you can develop into having those additional tools and metrics to guide the intensity of your training."
Implementing pacing into your training
Consistency is key, Rees stated. Having a consistent training schedule is one of the most fundamental aspects of improving your endurance and pace. "A singular big session, for example, a five or six hour ride on a Sunday, isn't the best approach. But building consistency and frequency over time is fundamentally the most important thing, no matter the distance you are aiming for."
Training your pacing for endurance involved specific training and techniques and a variety of workouts on the bike will not only allow you to understand your body's limits but also build upon your aerobic fitness (increasing heart rate and breathing rate over long durations). Including different types of rides in your training will also help you to improve your pacing. Your sessions may include long, steady rides, which aims to build endurance and maintain a steady pace over extended periods, then you may have a negative split session, aiming to practice conservatively and finishing strong, then you may have sessions such as tempo and threshold intervals or recovery rides.
If you are training for an endurance-based event or race, Rees recommends tailoring your approach to the demands of the event. If your event has lots of climbing, then training and pacing your efforts on this of terrain in your training will be hugely beneficial, not just for your overall fitness, but will give you more confidence going into your event knowing you are prepared. Rees does highlight however, that remember pacing isn't a one-size-fits-all and if you are taking on a route which features plenty of climbing, then try and prioritise a steady power output than a steady speed and on descents, take the opportunity to recover without loosing too much momentum.
Training for endurance can often involve long rides and in order to make sure you are pacing your effort to finish strong, keeping focused is key, however, riding for so many hours can becoming boring. Rees suggested exploring new routes to keep long rides more interesting or changing the terrain that you ride on, for example swapping your road bike to a gravel bike if you are able to. Riding with others was another method he recommended to keep your focus, adding a social element to your training.
Mistakes to avoid
As mentioned at the start of this article, going too hard is one of the biggest mistakes Rees sees in his role as a sports coach. "It is an easy trap to fall in to," Rees reassured. "In training you can hit this middle, grey area which feels nice and you go quite quickly – you think it is doing you good, which it does in small doses, but it is easy to burn-out by approaching it like that.
"It's good having a bit of the faster stuff in your training, and the slower stuff – a good mix of both, but not every day do you want to be riding fast or breaking personal bests and Strava segments," he said.
Another mistake he sees people make is neglecting recovery or understand the full importance of allowing your body to recover from one session to the next. "Structuring your training effectively and working in cycles is common," Rees said. "For example, with my athletes, they'll block their training on a Tuesday, Wednesday, Thursday, so they are getting an additional stimulus by backing up those days and then having a Monday and Friday as easier recovery days, then using the weekend for a longer ride. I think a recovery ride is great, and it does serve its purpose, but I sometimes think people put additional stress on themselves to do that, but actually having a day off may be more beneficial."
Finally, Rees noted the vital element fuelling and hydration plays in pacing for endurance rides. "It is widely recognised that a higher carbohydrate approach is the best," he said. "This will also have a big impact on your enjoyment, so be really consistent with how you fuel and hydrate. It'll help you recover better, you'll have a better experience and you'll have more energy to sustain whatever pace you are trying to achieve."
Overall, pacing for endurance is a skill, but it is a skill that can be trained and improved. By utilising technology such as a power meter or a heart rate monitor, you are able to control your effort over a prolonged period instead of falling into the trap of going out too hard, too soon. However, as Rees noted, being able to understand your body and your own effort is the most important element. Pacing yourself will not only see you go the distance and feel strong finishing it, but it will improve your enjoyment of all-day rides.
