Biking Faster on a Budget!

Chris SweetUSAT Certified CoachProfessional Triathlete

My Background

20+ years of triathlon racing More than that of competitive swimming and

running Collegiate runner/swimmer at Augustana

College USAT Certified Coach 100+ races Professional triathlete (as of last fall!) All types of bike races Library faculty at IWU= evidence driven

So how can you bike faster on a budget?

Stop looking at $^#&$&*# bike stuff and bad advice on the internet and go train!

Don’t worry I’ve got some other ideas as well……

Starting cheap and simple is fine!

Sweet Bros. circa1995!

It’s not about the bike.

Focus on maximizing your training before buying new equipment.

Ride lots Ride with people faster than you Don’t wait for good weather to ride

(but don’t be stupid about it, either) Don’t primarily rely on spin classes Always ride with a purpose / follow a

training plan

It’s not about the bike.

Train your weakness: weak sport, but also weak cycling aspect (endurance vs. strength/force)

Buy a HR Monitor and/or Power meter (and learn how to use it). HR Monitors cost $25-$100. A used Powertap costs between $200 and $1000.

Buy a bike trainer Magnetic resistance is the best value

Spend your money on race entry fees instead of new bike widgets and doodads.

Educate yourself (and use the library!) “Triathlete’s Training Bible” Joe Friel “Cutting-Edge Cycling: Advanced training for advanced

cyclists” Hunter Allen and Stephen Cheung “Time-Crunched Triathlete” Chris Charmichael

A few no-brainers

Get your tire pressure right

Zipp.com tire pressure recommendations

A Few No-Brainers

Spend the money to buy one set of good winter cycling clothing.

Get at least a basic fit from a knowledgeable fitter. Spending money on a fit is a good investment.

Learn basic bike maintenance. This will save you money in the long run and possibly salvage a race. Also makes a used bike a good choice.

Keep your drivetrain clean…at least before a race Use caffeine before and during races. It has been

demonstrated to improve performance over and over again. It’s also cheap.

Save $$$ on Nutrition Products

Equipment: Myth of light bikes

Equipment: Myth of Light Bikes The implication is a bitter pill, though. If you

want to reduce the power requirement by 1 percent, you have to reduce the total mass that’s moving up the hill by 1 percent. And because you’re moving both your body and the bike up the hill, a measly 1 percent equates to a whole lot of grams before you see returns on your carbon investment! The previous example also does not take into account the ADVANTAGE of the heavier bike on any descents.

Jim Gourley: “Faster: Demystifying the science of triathlon speed”

Who is Ondrej Sosenka?

1 hour UCI world record holder: 30.9 mph

He intentionally used an 8lb wheelset. Why?

Once a heavier wheel (or object) is brought up to speed, it is easier to keep it there.

Equipment: Myth of Fast Riders and Aero Gear

Distance traveled in 1 hour with aero improvements.

Equipment: Myth of Fast Riders and Aero Gear

Usually we race a fixed distance, not a fixed time. So let's look at the SAME graph, but let's compute how long it takes to ride a 20k TT distance. The slower rider saves more time! The reason is that the rider saves less per second, but is on the course for more seconds so saves more time overall. (Cervelo.com)

Equipment

Best thing about buying a new bike or component = riding more

What type of bike? Road vs. Tri Go with older drivetrains to save $$$ Aero bars

Big time savings over upright road position, but get properly fitted

Race wheels are expensive, but Tri-Shark members can rent one of the club Zipp race wheel sets for their big event!

Equipment

Aero helmets If you need a new helmet consider an aero road

helmet (normal shape). It will work well for both training and racing. No cheap options though.

Or, buy a cheap training helmet and a nicer aero helmet (Giro Advantage 2 and Louis Garneau Super Leggera are high-value choices)

Where to put bottles? Between the arms for short course racing and

both between the arms and behind the saddle for long course.

Equipment: Wheelcovers

This is some amazing data! What happens at around 18 degrees of yaw? A Zipp Sub9 disc retails for $2000. A wheelbuilder aerojacket fits over most wheels and costs $98.

Race tires?

The difference in rolling resistance between a heavy-duty training tire and a race tire can be quite substantial.

But there is always a trade-off in durability/flat protection.

Two good race tire options are: Continental GP 4000 or Vittoria Corsa CX

One solution can be a cheap training wheelset with heavy-duty tires and a separate race-day wheelset.

Budget-Savvy upgrading

To get the most bang for your buck, I recommend equipment upgrades in the following order:

1. Clipless pedals2. HR Monitor3. Aerobars (if you don’t have them)4. Aero helmet5. Wheelcover6. Aero water bottle (Between the arms style or Torhans)7. Power meter8. Race tires, but……9. Front race wheel10. Aero frame

Questions!?