10 Steps to Riding 5 mph Faster Without

10 Steps to Riding 5 mph Faster Without Working Any Harder Dean Phillips Marty Miserandino Co-Owners of Fit Werx Peabody, MA & Waitsfield, VT www. fitwerx. com

1 – Road Bike Position n n Road Bike Hoods Position. Standard Cycling Jersey. Lightweight Road Helmet. Durable Year-round Training Wheelset and Tires. Average speed of 19. 0 mph at 210 watts.

Real World Power File – 19 mph on 205 watts

2 – Triathlon-Specific Position n n Triathlon Specific Position Optimized for Comfort, Power and Aerodynamics 2 -3 mph typical speed increase Case study rider is 8+ minutes faster over Olympic Distance bike leg! Power hasn’t changed. Rider is not working any harder. 8: 10 Faster 40 K

3 – Aerodynamic Wheelset Reduces drag at all speeds. n 1 -2 minutes per hour of time savings depending on conditions and wheelset. n Case study rider 1: 41 faster. n 1: 41 Faster 40 K

4 – Super-Bikes n n Wind Tunnel optimized aero frames now rival the best aero wheels for time savings. Up to 1 -2 minutes per hour time savings depending on the frame and conditions. 1: 39 Faster 40 K

5 – Race Tires n n n Fast rolling race tires will save over a minute compared to their durable “bomb-proof” training tire counterparts. Be selective in your choice as the fastest tires may compromise puncture resistance. Case Study rider improved 1: 17 going from year-round training tires to race tires. 1: 17 Faster 40 K

6 – Aero Helmet n n n Aero helmets smooth the airflow over the riders head and reduce drag A smooth transition from helmet to back is a great match. Time savings of 30 -75 seconds per hour are typical. 1: 08 Faster 40 K

7 – Aerobar n n n Change road drop bar to a well-designed aerobar. 30 -60 seconds per hour savings. Get an aerobar that fits your individual needs! Do not compromise position if the aerobar is not adjustable enough to work! 0: 56 Faster 40 K

8 – Trisuit n n n 2 -piece tri suits are good, 1 -piece tri suits are the fastest. Size properly – Not too tight, but you don’t want wet flapping tops on the bike. Swapping a well-fitted cycling jersey for a tri suit can save up to a minute per hour. 0: 48 Faster 40 K

9 – Latex Tubes n n The hidden gem in low cost speed gains. 30 seconds per hour savings compared to butyl tubes. Inflate Latex tubes before each ride Make sure you bring a spare butyl tube if you use Co 2 in your flat kit! 0: 34 Faster 40 K

10 – Ceramic Bearings n n 1 -watt reduced friction Available in bottom brackets, wheel hubs, and some derailleur pulleys 5 -seconds per hour Are they worth it? As long as you’ve covered the first 9 steps first! 0: 05 Faster 40 K

Real World Power File – 24 mph on 205 watts

Where did those 16 minutes come from?