One thing that I’ve found helpful is to learn my ventilation rates relative to heart rates and cadence when I’m training. I then use that during races rather than heart rate. I’ve found that ventilation most closely reflects output. It’s my Poor Man’s Power Meter.

After watching ventilation for a long time (several years), I now have a good idea of where my thresholds and race paces are. I use cadence as a check against ventilation.

For example, in a VK, I would start off the line using an in-out breathing cadence of 2-2; two steps in, two steps out. That roughly equals my aerobic threshold. So starting off at that intensity intentionally holds me back a bit. After I settle into that pace, then I’ll move to 2-1 (~Z3), then 1-1 (anaerobic threshold), then out of sync (above AnT) for the last all-out minutes to the finish.

It probably sounds strange, but I’ve found it much better for racing than heart rate.

NOTE: Cadence will vary based on the activity. For uphill events (skimo and VKs), I use what I’ve described above. For flat runs, the cadence almost doubles. For cycling, it’s even higher. For muscular endurance work (weighted uphills), the relevant cadence is super low.

Your question reminds me of two things:

* I used to wish for that too, and I tried to figure it out, but all of that stuff goes out the window once the gun goes off; and
* Mike Tyson said it best, “Everyone has a plan until they get punched in the face.”

The ratios you’re after would vary by person, so it’s impossible to make recommendations. You’d have to experiment in training and then hope you can remember it during a race. But I’m skeptical it’s even possible. I think the mental overhead of tracking that would be way too much.

Training and racing are very different, and it took me years to figure out what works for me where. The best thing I can suggest is to go into as many races as will fit in your training schedule. Try different things, and don’t care about the result. Learning how to train is somewhat predictable and more “white belt”. Learning how YOU should race is an art and more “black belt”.

The one common thing I would say to everyone is what Scott J. already said: Start slower than you think you should. Scott’s advice to me years ago was:

“Do you want to attack at the start, when everyone’s fresh? Or later, when everyone’s tired?”