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How "Aero" is "Aero" Cycling Clinic
Chris Hess from Lawrence talked to a group of 25+ athletes about the topic "Aerodynamic Advantages - Impact of Equipment Selection on Time Savings" or in other words "How areo is aero?" at Capp's Bike Shop on Thursday, February 19, 2009 .
Chris's credentials as a cyclist and triathlete are too long to be listed here, but he has extensive coaching experience, among others with Tri KC, the KCBC Racing Team and as a Regional Athlete Development Coordinator. In cooperation with Chris Armstrong and Jeremy Hutsell at Capp's, Chris Hess went through the science behind the benefits of all the mechanical variables, such as helmet, aerobars, frame, wheels and clothing. For further reading go to How Aero is Aero?
Aerodynamic Advantages
Primary Principle: Increase force, reduce drag…or both!
I. Position yourself to reduce amount of frontal surface area
A. On road example at 25 mph : (note: requires 275 watts to perform a 40k in 1 hour)
(1) 310 watts on the hoods
(2) 280 watts in the drops
(3) 250 watts with aero bars
B. Even more specific:
(1) 4,080 cm2 Standing | Brake Hoods | Straight Arms
(2) 4,010 cm2 Seated | Top of Handlebar | Straight Arms
(3) 3,240 cm2 Seated | Brake Hoods | Bent Arms
(4) 3,070 cm2 Seated | Drops | Bent Arms
(5) 2,914 cm2 Seated | Aerobars | Clip-on
(6) 2,680 cm2 Seated | Aerobars | Modular
II. Don’t worry so much about bodyweight (at least on the bicycle!)
Ex: Chris Boardman went 35.03 on a 24 lb. bike; 30.72 on a 14 lb. bike (15% slower)
(1) Saddle height of 98% of leg length optimizes power-producing muscles
(2) Aerodynamics is still a factor uphill (up to 5% incline)
(3) Keeping your torso low, parallel to the ground: 3 minutes
(4) Aero wheels, compared to standard wheels: 1 minute, 30 seconds
(5) Aero frame, compared to standard: 1 minute
(6) Triathletes generally have a larger percentage of slow-twitch muscle fiber (63% to 57% for road cyclists). Optimal cadence efficiencies of 80-90 RPM
III. Measuring training effects:
(1) No change: Under-training
(2) Improvements: Overload (intensity or volume)
(3) Peaking: Over-reaching (accompanied by great rest and fueling)
(4) Decrease: Over-training (not enough rest & fuel for hard training)
Remember: Weekly training volume increases should be limited to 10%
IV. Preparing for an event:
(1) Total rest -3% decrease
(2) Low intensity, high volume +6%
(3) High intensity, low volume +22%
