How to Avoid Blowing Up with Correct Pacing

Pacing in endurance sport is one of the most essential aspects of performance. Regardless of your ability, if you start the race beyond your level of fitness you will slow down at the end. The severity of how much you slow down (blow up) will depend on the race duration and how far beyond your ability you went at the start.

Heat and Glycogen: Two Factors Slowing You Down

In some cases, the amount you slow down may be so drastic you are forced to stop. Blowing up can occur for two reasons.
  1. Heat:. You can only handle small variations in core temperature (97 °F (36.1 °C) to 99 °F (37.2 °C)). If you accumulate heat at a rate faster than your body can cool itself, you'll be forced to slow down to avoid heat illness.

  1. Sugar: As humans, we can only store a few 100 grams of glycogen (sugar) in our muscles and liver. We use glycogen aerobically and anaerobically as a high octane fuel for situations where fat can’t be used to produce energy fast enough. Starting too fast can use up your high octane fuel too quickly and again, you'll be forced to slow down.

The longer the more important.

It shouldn't come as a surprise that the longer your event is, the more important pacing is. In an ultramarathon taking 10 hrs or more, your potential to overpace at the beginning is high and the consequences can be drastic. Understandably, when you begin your A-race, you are fresh and ready to go, which makes the initial phase feel that much easier. However, going out even slightly too hard can have you losing minutes by the end. In the case of an ultramarathon or ironman, if you have to resort to walking, you can lose anywhere from 6–10 min per kilometre. Yet, simply by slowing down by 30 s–1 min per kilometre at the start, you would have been able to avoid your drastic demise.

How to avoid blowing up? Know your ability.

If you know the physiological limits of your body, you will have a better idea of how hard (or easy) you can go at the start of your event to avoid blowing up. Here are some of the ways I use to gauge an athlete’s ability and determine their pacing strategy:
  • Time Trials: Knowing how fast you can cover a specified distance will give you an undeniable indication of your fitness level.
  • Power Test: On the bike (MTB or Road), you can get a very accurate gauge of your fitness by measuring your power output. Power is great for individualising pacing strategies too.
  • Previous Race Results: You can use previous race results to not only give yourself an honest gauge of your ability, but you can also use other athletes race results as a reference for an event you haven’t competed in before. If you know you’ve always finished near Steve in other events, you can look up his time from last year.
  • Heart Rate: If you know your heart rate zones, you can set upper limit for the start of the race to stop yourself going out too hard. When you know your max heart rate is 190 bpm and you’re at 175 bpm after 5 min, things may not end well.

Slow down—Just try it.

My recommendation would be to start 10% slower than you normally would at your next low-key event or time trial. I bet you’ll be surprised at the result.

Listen to the Performance Advantage Podcast


  1. Betsoft Casinos 2021 ᐈ 100+ Online Casinos UK | CasinoWow
    Here you will 온카지노 find the bet365 best and newest online casinos that are accepting players from 메리트카지노 around the world and for those who have not yet

  2. This is betting that one particular quantity on the wheel will come up. This bet is done by placing a chip on 영앤리치 토토 prime of the quantity on which you want to bet. The dealer will throw a ball right into a spinning roulette wheel. With the rise and accessibility of technology, the casino industry was tremendously impacted and on-line gaming venues started popping up in hordes. Playing roulette on-line is more handy you've got got} all roulette versions out there on many of the websites. It’s much less distracting, you have have} more time, and the stress ranges may be much lower.

  3. Because they are fun, charming, and there are massive possibilities to win! You have the possibility to have instantaneous millionaire status courtesy of the range of bonus features available on our land-based slots. We have varied pods and in style casino games in Harrington DE that will hold you totally engaged and loving it. Slotomania provides 170+ free online slot games, varied fun features, mini-games, free bonuses, and extra online or free-to-download apps. Join hundreds of thousands of gamers and revel in a fantastic experience on the net or any device; from PCs to tablets and 우리카지노 아벤카지노 cell phones . Some varieties of slot machines can be linked together in a setup generally recognized as|often recognized as} a "community" sport.

  4. For individuals who want one thing a bit totally different, Wild Casino brings a wave of freshness to the 카지노사이트 same old} bland design of on-line casinos. In truth, the platform design is totally different from most other on-line casinos you’ll come throughout. A very glossy shade scheme and jungle theme are in place right here.

  5. These come as welcome bonuses, reload promos, or possibly even free spins. We have the small print points} on 1xbet all of the types of bonuses you can see at gambling sites. Experience the joys as when you have been at a casino in Las Vegas straight from your computer or telephone. Find the stay vendor video games find a way to|you probably can} play at US-friendly on-line casinos.


Post a Comment

Popular posts from this blog

Introduction to the Run-Walk Marathon Method

Dr Will's Tarawera Ultra Kit