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Comparative Effects of Pacing Strategies on Endurance Performance: A Systematic Review and Network Meta-Analysis.

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  • 1LFE Research Group, Department of Health and Human Performance, Faculty of Physical Activity and Sport Science-INEF, Universidad Politécnica de Madrid, Martin Fierro 7, 28040, Madrid, Spain. domingojesus.ramos@upm.es.

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No single pacing strategy consistently outperforms self-selected pacing for endurance athletes. While average effects are similar, prolonged slow starts can impair performance, highlighting the need for personalized pacing strategies.

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Area of Science:

  • Sports Science
  • Exercise Physiology
  • Performance Optimization

Background:

  • Pacing strategy is crucial for endurance performance, but research findings are conflicting.
  • Understanding the comparative effects of different pacing profiles (self-selected, fast-start, even, slow) is essential.

Purpose of the Study:

  • To systematically review and network meta-analyze the effects of various pacing strategies on endurance time-trial performance.
  • To compare imposed pacing strategies against self-selected pacing in healthy athletes.

Main Methods:

  • Systematic review and frequentist network meta-analysis of 24 peer-reviewed studies.
  • Included studies involved endurance sports (cycling, running, swimming) with middle- to long-duration events.
  • Analyzed data from 302 participants and 765 observations using a random-effects model.

Main Results:

  • No significant performance differences were found between self-selected and imposed pacing strategies.
  • Subgroup analyses indicated that prolonged slow-start pacing negatively impacted performance.
  • No significant differences were observed in secondary physiological outcomes (e.g., oxygen uptake, lactate).

Conclusions:

  • Self-selected pacing is a flexible and context-adaptive strategy with no consistent disadvantage compared to imposed strategies.
  • The effectiveness of slow-start pacing is highly dependent on contextual factors, particularly the duration of the initial slow phase.
  • Optimizing endurance performance requires pacing interventions tailored to individual, environmental, and task-specific demands.