u/Healthy-Inspector-86

I've always struggled with how to pace out races and fast group rides. I'm particularly focused on 50 to 150 mile gravel/mtb rides and races. I primarily use heart rate data to pace myself along with how I'm feeling in the moment. Last season, I worked with a coach and got fit, but when it came to racing, his advice, always had me racing very conservatively. I stepped away from coaching and I've been focusing on a few quality hard group rides a week and fun big rides as often as possible. I've also mixed in a handful of gravel 100 mile races.

This weekend I had one of my best performance on a fast group ride. I was able to stick with the A group all day. That said, I felt like I was on the limit for a few big chunks of the day and was just waiting to blow up at any second. In my head, I decided there were plenty of people behind me and if I blew up, I could go with a slower group. That said I'd rather that not be my strategy for every big day. Below my heart rate zone Data for the day.

Any advice on how to choose when to back off so you don't blow up your day. Or trying to figure out how many hours in a zone you can ride?

**Zone** |**Range** |**Time** |**Percent**
Zone 5 |>183 bpm |0:00 |0%
Zone 4 |166-183 bpm |58:36 |25%
Zone 3 |148-165 bpm |2:00:09 |51%
Zone 2 |113-147 bpm |52:37 |22%
Zone 1 |93-112 bpm |0:00 |0%

Edit: I do gravel and marathon mtb races

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