10 Steps to Riding 5mph Faster 10 Steps to Riding 5mph Faster Without Working Any HarderWithout Working Any Harder

Dean PhillipsDean Phillips

Marty MiserandinoMarty Miserandino

Co-Owners of Fit WerxCo-Owners of Fit Werx

Peabody, MA & Waitsfield, VTPeabody, MA & Waitsfield, VT

www.fitwerx.comwww.fitwerx.com

1 – Road Bike Position1 – Road Bike Position

Road Bike Hoods Position.Road Bike Hoods Position. Standard Cycling Jersey.Standard Cycling Jersey. Lightweight Road Helmet.Lightweight Road Helmet. Durable Year-round Durable Year-round

Training Wheelset and Training Wheelset and Tires.Tires.

Average speed of 19.0 mph Average speed of 19.0 mph at 210 watts.at 210 watts.

Real World Power File – 19mph on 205 wattsReal World Power File – 19mph on 205 watts

2 – Triathlon-Specific 2 – Triathlon-Specific PositionPosition Triathlon Specific Position Optimized for Comfort, Power and Triathlon Specific Position Optimized for Comfort, Power and

AerodynamicsAerodynamics 2-3mph typical speed increase2-3mph typical speed increase Case study rider is 8+ minutes faster over Olympic Distance bike leg! Case study rider is 8+ minutes faster over Olympic Distance bike leg! Power hasn’t changed. Rider is not working any harder. Power hasn’t changed. Rider is not working any harder.

8:10 Faster 40K8:10 Faster 40K

3 – Aerodynamic Wheels3 – Aerodynamic Wheels Aerodynamic Wheelset Aerodynamic Wheelset

Reduces drag at all speeds. Reduces drag at all speeds. 1-2 minutes per hour of 1-2 minutes per hour of

time savings depending on time savings depending on conditions and wheelset.conditions and wheelset.

Case study rider 1:41 Case study rider 1:41 faster.faster.

1:41 Faster 1:41 Faster 40K40K

4 – Super-Bikes4 – Super-Bikes Wind Tunnel optimized aero Wind Tunnel optimized aero

frames now rival the best aero frames now rival the best aero wheels for time savings.wheels for time savings.

Up to 1-2 minutes per hour time Up to 1-2 minutes per hour time savings depending on the frame savings depending on the frame and conditions.and conditions.

1:39 Faster 1:39 Faster 40K40K

5 – Race Tires5 – Race Tires Fast rolling race tires will save Fast rolling race tires will save

over a minute compared to their over a minute compared to their durable “bomb-proof” training tire durable “bomb-proof” training tire counterparts. counterparts.

Be selective in your choice as the Be selective in your choice as the fastest tires may compromise fastest tires may compromise puncture resistance.puncture resistance.

Case Study rider improved 1:17 Case Study rider improved 1:17 going from year-round training going from year-round training tires to race tires.tires to race tires.

1:17 Faster 1:17 Faster 40K40K

6 – Aero Helmet6 – Aero Helmet

Aero helmets smooth the airflow Aero helmets smooth the airflow over the riders head and reduce drag over the riders head and reduce drag

A smooth transition from helmet to A smooth transition from helmet to back is a great match. back is a great match.

Time savings of 30-75 seconds per Time savings of 30-75 seconds per hour are typical.hour are typical.

1:08 Faster 1:08 Faster 40K40K

7 – Aerobar7 – Aerobar Change road drop bar to a well-Change road drop bar to a well-

designed aerobar. designed aerobar. 30-60 seconds per hour savings. 30-60 seconds per hour savings. Get an aerobar that fits your individual Get an aerobar that fits your individual

needs! Do not compromise position if needs! Do not compromise position if the aerobar is not adjustable enough the aerobar is not adjustable enough to work! to work!

0:56 Faster 0:56 Faster 40K40K

8 – Trisuit 8 – Trisuit 2-piece tri suits are good, 1-piece tri 2-piece tri suits are good, 1-piece tri

suits are the fastest.suits are the fastest. Size properly – Not too tight, but you Size properly – Not too tight, but you

don’t want wet flapping tops on the don’t want wet flapping tops on the bike.bike.

Swapping a well-fitted cycling jersey Swapping a well-fitted cycling jersey for a tri suit can save up to a minute for a tri suit can save up to a minute per hour.per hour.0:48 Faster 40K0:48 Faster 40K

9 – Latex Tubes 9 – Latex Tubes The hidden gem in low cost speed The hidden gem in low cost speed

gains.gains. 30 seconds per hour savings 30 seconds per hour savings

compared to butyl tubes.compared to butyl tubes. Inflate Latex tubes before each rideInflate Latex tubes before each ride Make sure you bring a spare butyl Make sure you bring a spare butyl

tube if you use Co2 in your flat kit! tube if you use Co2 in your flat kit!

0:340:34FasterFaster

40K40K

10 – Ceramic Bearings 10 – Ceramic Bearings 1-watt reduced friction1-watt reduced friction Available in bottom brackets, wheel Available in bottom brackets, wheel

hubs, and some derailleur pulleyshubs, and some derailleur pulleys 5-seconds per hour5-seconds per hour Are they worth it? As long as you’ve Are they worth it? As long as you’ve

covered the first 9 steps first! covered the first 9 steps first!

0:05 0:05 Faster Faster

40K40K

Real World Power File – 24mph on 205 wattsReal World Power File – 24mph on 205 watts

Where did those 16 minutes come Where did those 16 minutes come

from?from?

tri position 50%

aero frame 10%

race tires 8%

aero helmet 7%

ceramic bearings 1% latex tubes 3%

trisuit 5%

aero wheels 10%

aerobar 6%