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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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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


1 road bike position

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


Real world power file 19mph on 205 watts

Real World Power File – 19mph on 205 watts


2 triathlon specific position

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


3 aerodynamic wheels

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


4 super bikes

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


5 race tires

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


6 aero helmet

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


7 aerobar

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


8 trisuit

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


9 latex tubes

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


10 ceramic bearings

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


Real world power file 24mph on 205 watts

Real World Power File – 24mph on 205 watts


Where did those 16 minutes come from

Where did those 16 minutes come from?


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