Ham, Daniel J., and Knez, Wade L. (2009) An evaluation of 30-km cycling time trial (TT30)pacing strategy through time-to-exhaustion at average TT30 pace. Journal of Strength and Conditioning Research, 23 (3). pp. 1016-1021.

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Abstract

A paucity of research is available on the optimal pacing strategy for cycling events longer than 4 km. Anecdotal evidence suggests that an even pacing strategy is most suitable; however, controlled studies have only determined that a slow start is more suitable than a fast start pacing strategy. Currently, it is unclear which strategy is more effective for endurance cycling time trials. This study sought to identify differences in 30-km cycling time trial (TT30) performance related to pacing strategies by comparing individually chosen pacing strategy with time-to-exhaustion (TE) at the average power output achieved during TT30. Eight moderately trained male cyclists ([latin capital V with dot above]o2max = 50.9 +/- 5.2 ml[middle dot]kg-1[middle dot]min-1) performed 2 TT30 tests and 2 TE tests at the average power output of TT30 on a Velotron cycle ergometer at the same time of day, separated by at least 48 hours. During TT30, participants generally chose to use a 'fast start' pacing strategy, cycling at a speed relative to the TT average (TTAvg) of 103.1 +/- 2.2% during the first 5 km. There was no significant difference in performance time between the TE test and TT30. Starting pace (TT0-5) was significantly correlated with finishing pace (TT25-30) (r = -0.91; p < 0.01) and TE (r = 0.85; p < 0.01). Subjects cycling at a relative starting speed (RS0-5) >105% had a significantly longer TE than subjects cycling at <105%, whereas TT30 performance time was not different between the two groups. The present investigation provided indirect evidence that a fast start pacing strategy decreases finishing speed and overall performance in TT30, and increased TT performance can be achieved by selecting a starting pace no more than 5% above TTAvg.

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