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10 Steps to Riding 5mph Faster Without Working Any Harder

10 Steps to Riding 5mph Faster Without Working Any Harder. Dean Phillips Marty Miserandino Co-Owners of Fit Werx Peabody, MA & Waitsfield, VT www.fitwerx.com. Road Bike Hoods Position. Standard Cycling Jersey. Lightweight Road Helmet. Durable Year-round Training Wheelset and Tires.

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10 Steps to Riding 5mph Faster Without Working Any Harder

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  1. 10 Steps to Riding 5mph Faster Without Working Any Harder Dean Phillips Marty Miserandino Co-Owners of Fit Werx Peabody, MA & Waitsfield, VT www.fitwerx.com

  2. 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. 1 – Road Bike Position

  3. Real World Power File – 19mph on 205 watts

  4. Triathlon Specific Position Optimized for Comfort, Power and Aerodynamics 2-3mph 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. 2 – Triathlon-Specific Position 8:10 Faster 40K

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

  6. 4 – Super-Bikes • 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 40K

  7. 5 – Race Tires • 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 40K

  8. 6 – Aero Helmet • 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 40K

  9. 7 – Aerobar • 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 40K

  10. 8 – Trisuit • 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 40K

  11. 9 – Latex Tubes • 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 Co2 in your flat kit! 0:34 Faster 40K

  12. 10 – Ceramic Bearings • 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 40K

  13. Real World Power File – 24mph on 205 watts

  14. Where did those 16 minutes come from?

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