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10 Steps to Riding 5mph Faster Without Working Any Harder

Learn how to increase your cycling speed without exerting more effort with these 10 steps. From optimizing your bike position to using aerodynamic equipment, these techniques will help you gain time and improve your performance.

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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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