It seems its usually talked about in most podcasts and I can’t seem to find much info on it online. How do you calculate a % of FTP to stay at for a long race? I think it might be a triathlete/time trail thing? I’m looking for suggestions on how pace myself on a 128 mile upcoming race. While i’ll be riding in the race category, due to some unforeseen issues I’m just planning on riding and surviving. The race was supposed to be a relay team in the LOTOJA race here in Utah/ Wyoming. 202 something miles and 8,900 vertical feet. The original plan was to leapfrog with a relay partner over 5 legs with one rider doing 3 legs and the other doing 2 legs. While we hadn’t spoke about it, I was planning doing the 2 and ending up with about 80 miles and maybe 1,000 vertical.
Well, my partner dropped out. I called everyone I knew and I couldn’t find a new teammate. The race organizer found someone else in my position and due to their fitness and scheduling, and my desire to still ride as much as I can, I’ve chosen to ride the first 128 miles. It ends up covering about 7,000 ft of climbing over that 128 miles. Year to date, the longest ride I’ve done was probably either a 2.4 hour MTB ride or a 3 hour 50 mile gravel ride. The race is in two weeks and while I’m on a uptick in training and ftp, I’m still a bit nervous about finishing my segments. I know I can stay tucked in groups most of the way but I won’t be able to hide on the climbs. I’ll in theory have fresh teammates on other relay teams for legs 1 and 2. As a side note: I have completed the entire race by myself about 10 years ago, and 4 years ago did the relay with a partner, but had the breaks in between. going all 128 at once is what I’m nervous about. I’ll end up with a 14 mile 1600 ft climb finishing at mile 106.
On to my real question: how can I or should I calculate a % of my ftp to try and survive the day? I’m confidant that I can go deep but I’d love some sort of plan… anyone have any resources?