Faster, on the margin;

With the offseason, it’s a great time to consider innovative ways to be faster. Throughout the training season, athletes get wrapped up building fitness to improve performance, but cycling is about more than just power through the pedals. Cycling racing is, above all, about being faster than the competition, so what factors affect your speed, and what can be done about them?

The factors which affect cycling speed are numerous. Paramount for racing cycling, is aerodynamics, which is influenced by equipment modification and body position. Fitness, strength and body position all play a role in the amount of power an athlete can put through the pedals, and peak power is correlated with success in cycling. Considering body position, fit and aerodynamics is vital in the off season, as changes can impact performance negatively (temporarily).

Air resistance is the single most important force to overcome for a racing cyclist. There are two main approaches to minimizing aerodynamic drag, and successful cyclists are experts in both. The first approach to consideration of aerodynamics during bike fit and setup. Aerodynamic drag is a function of the speed a cyclist is moving, as well as the frontal area which that wind is pressing against. During fitting, athletes should seek to minimize frontal area in equipment choices. This reduction in frontal area must be considered against changes which reduce cycling economy; changes which decrease the angle of the hip and close off the ability of the chest to inflate tend to reduce power. Most riders find a sweet spot of sorts in the traditional cycling position, and with the hand resting on the hoods. Triathletes and time trialists seek further aerodynamic gains through the use of aero bars, which remarkably decrease power but increase aerodynamic advantage more than enough to compensate.

The second approach is drafting. Obviously, this option is not available to time trialists and triathletes, but it is an option which road cyclists much exploit in order to be successful. It’s notable that riding sheltered in a large group reduces effort level by up to 40%. That’s remarkable, and is something all cyclists should keep in mind. Often times, the winner of a race is not the person who did the most work. They are the person who did the least work possible to cross the line first. Maximal efforts are the deciding efforts in most races, so protecting your matches is key.