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    ScienceofCyclingOctober2023

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    ScienceofCyclingOctober2023

    Copyright:

    © All Rights Reserved
    Download as PDF or read online from Scribd
    Flag for inappropriate content
    49 views115 pages

    Scienceof Cycling October 2023

    Uploaded by

    Jayson Ilustre
    ScienceofCyclingOctober2023

    Copyright:

    © All Rights Reserved
    Download as PDF or read online from Scribd
    Flag for inappropriate content
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    | TRAIN SMARTER ~~ RIDEEASTER ~~ CYCLE FURTHER SHORTCUTS _ TOSPEED Make every pedal stroke count with the Cutting-edge sessions and strategies of the world’s bes The foods and tech that 7 we The biggest aerodynamic ensure you hit race weight wins for effortless speed CL ei CS TC UE Dea TS Uke nn) Maas a) etre ee eT) Ra a] feo au Ream Os ourmedia Our Media Lid Eagle House, Bristol, BST AST elingnlsaourmedtaco.uk Editorial Managing Editor James Wits ArtDicector pease Publishing Director Cyeng Allon Worthington Managing Director. yeting ‘Andrew Dates Operations Manager Helen Cousine nt Advertisin Commercial Ad Director Gina Dentonisqourmedia.couk ‘Ad and Partnerships Manager Adrian Mes, Circulation Senior Newstrae Manager John Lawion Print & Production lan Waele Every year in the week before the Tour de France, the city of the Grand Départ also hosts the Science & Cycling conference. Exercise physiologists, WorldTour sport scientists and nutritionists come together to discuss advancements related to performance cycling. This year, in Bilbao, topics ranged from the impact of altitude training to the benefits of glucose monitoring units and even the impact of “chain wear and elongation in world-class cycling”. (Ves, some of the subjects are rather esoteric.) It's symposiums like this where the seeds are sown for the next innovation in training smarter. And it’s Where many of the ideas started off that follow in Science of Gyeling, brought to you by Cycling Plus magazine. Inside, you'll discover strategies and sessions that have trickled down from professional level for you to apply to your own riding. They're easily actioned and (most) don't require deep pockets. All you need is an open mind and a desire to ride stronger. Enjoy. Contents TECHINSIGHT The innovations that equate Understand your physiology to The foods that wil ranstorm make every ide count ourriding Mindset and age defying tps Scienceofcycing 03 Tech Insight Contents TECH INSIGHT ‘AERO UPGRADES Asextet of advancements that ‘won't break the bank BIKE FITTING PREMIUM GEAR Isittimeyou turned toa positional The top-end equipment that'll MOT in search ofa new PB? crankup your speed NEXT-LEVELTECH The utureis now with these performance produets Tech Insight Upg Meese eae an ee aT Cy ete Ceres ene eae aaa eA Pee eer gad Reece Lei a ein (Yue pitsabeg ota eAeeanosedg lca dled your ble faster, then Se a Ce ee me ee a ere eer Se ee Cece oa emertorer tas ee ee eee Sr ee eter Cues nn couckce See a eee a tunately, there ar plenty ot —_| ding postionsto the test to eee een ne mee eat etna ata rene: = a er) ee ren Ce ee ty | biggest gerodynar ‘20rodynarric crag. sete uer eer coeenecet ier. pee eeeeey Sent ete ee) eee Pees eee er eer s Perea Thoughyourpower-to-weight | ofthe best-value aerodynamic peter te eee a ee erent eco Say eae ‘Simon von Brom Seniortech writer ‘Simoni aserior technica writer for BkeRadarcomand ras been rang) bikes this racing readand time ‘al bikes for over a decade. He has akeen Interest nany toch that can helo him ide faster andis obsessed, with the thiest etal Tech Insight Aero Upgrades Testing protocol Where andhow didwetest? Toget the most reliable data, we went tothe Siverstone Sports Engineering Hubs Wind tunnel, | leading test factity foreycing.Aswith cothertunnets ais suckedover arider byalarge fan, and the bike placed on ascaleattached toaroling road. What variables were included? Tomake our recults more relevantta normat atawind speed ot 6kph ~afast but attainable peed for many amateur riders. testedatarange ofyaw angles (effective wind direction at 0,+5.and #109, togetarealtic picture of how certain upgrades performinthe real world Whatdatawas produced? There's CAA, (cootficient ot ‘aerodynamic drag) wascaleulated and translated by the wind tunnel botfins to power (measuredin watts) eaved at given speed, or time savedover certain length What baselines were used? Our starting kit forthe teste were ‘Specialized ‘S-Works Asthos bike: Mavic Aksum ce 8c Continental {@P5000 TL tyres: amid-ange Sporttuljersey and bib shorts; Laze Genesishelmet 40cm round bars Standaraeyeing socks; hands on brake hoods, imewith Why isacro Important? ‘Considers scenario where tworiders one fast,one stow) bothimprove thee ‘aerodynamics by the same amount, then they both ride the same course Becauseot the non-linear relationship between speed andthe power requiresto ‘overcome drag, the slowerrider willeeealarger percentage increase in their ‘average speed than the faster cone because % of theieriing time is ‘a greater amount. ‘The aster rider wl save more watts Inabsolute terme, however: Tumoverfor the results... Sciencsofcycing 07 Tech Insight ‘Aero Upgrades clothing Jersey vs aero skinsuit Product 12 Cal ietaren Project Aero Speech £396 Because your bodys the biggost objectin the rier pis bike system, causes the major of ‘the crag, th 70-80% being the ‘igure usually eted What you put significant ference Aecordeng tw ourtests, though the ference between BkeRadars team-ssue Sport eyeing Jersey andbib shoes, and aLe ColxMeLaran Project Aero ‘Speedtaut, was just 369 wats ‘Trough aelativoly small sa¥ingin absolut tors that ‘equates to 30 seconds saved ‘over 60km, Not an enormous itference, but equal ret nothing other. Given the relatively high price ofthe particule speedsuitwe tested that makes ‘the cost por watt of £10896 the There are cheaper options our valle rom oer brand, ee though suchas the Sport | Spent Bomber suit (£270), NoPnz ro-1 Road kine (£15999) o Castel Sanremo 4 speed sult (€260), Assuming those offer similar gain. that would sift the value equation significant We aloo fart say that hac urbaseline cyeing kt been loos wol fit, the performance tlerence may have been mere subetantil In our provious Sverstone vist with Roche in 202%, we found a 73586 gain byrepacing looser and ‘amic-ange Gro Chrono Expert (€80} ersey, before a top-end Santi Rea st (85) Increased that margin to 93s0cs cover 6Okm, and beth of those came when riding at the slower speed of 25koh, te Tuo som sits ) A) ® 1.60 ts 0s E107 adwear Road vs aero helmet Product e250 Most road eytsts have become fair with aero road helmets since Gio launched the Air ‘Attack in 2012 but even we were surprised to ean just how much siference these tratonal road helmet/TT tl tybrid can make. nour test swapping the Lazer Genesis (£20090) forthe brand Vento KietCore aero road helmet saved 756 wats at _354ph, or 130sees over 6k. Trough the aero road helmet In question costs £250, t nevertheless sees us make a considerable jump in value, with a cost per wat of £3808 ur previous Sierstone wind tunno sessions with Roche (and atthe defunct 2oaréman tunnel) have shown similar gains when ‘swthing to an aero rsd fd froma vente, wth the S-Works Eade, Lirar Ar Speed and Gio Vanquish al proven perfor So, the aero goods re assured, but what are the Potential pitfalls of opting fr an ero road Ie? Ove to the reduced they‘ general a touch heavier than vented road helmet (out sae sti ighter than ful TT helmets with extended tal) Inthe UK where the woathor Is ganeraly topic for much ofthe ys) aera helmets dont present much of compromise, butts wort boing earful when ringin hotand ily erveorments. Most mederm aero road heimets typical offer good cooling Whi cing fast as ae Is forced through the vents and intemal venation channels high speed. This doesnt work as wel at slower speeds, however Because of this, aero helmets can feel distinct etuter when youre noting fast. That's why fn hot days with ot of elmbing corticing at sow speeds, amore faworthufie trade-off, evan iFtatees seradyname. Much wll depend on you ooping your head sti ane forware-acing in an aero roadhelmet. too, since the fectivenass of many aero hoimets i reduced by having thom in the wrong positon, ‘especially if they boast an ‘ertended tai at the rear “Even we were surprised to learn just how much difference these traditional road helmet/ TT lid hybrids can make” poem oun va DOA ® LEB wats 18005 £99.08 clothing Aero vs road socks Products 28 Ao Socks £28 ‘ero socks are just that ~ socks that use arodynaricaly optimised fabrics to reduce the crodynamie drag over your lowerlog. At £28, Rule 28 Uctegal aero socks (that's right, the UCI reguates socks = specticaly sock height) ae an accessible upgrade, but according tothe wind tun, ‘saved our adel lam 033 wats sat 35kph, compared toa set of standard eyeing socks. That might sou Ske nothin, butts actualy enough to save {secs aver 6Okm, and plenty of races have bean won or lost by ‘9p smaller than that. This shows that even try aero Improvements can stil recut, intangibie gain againt the dock you dont participate In UCI-governed events, you can take aovantage of covering the fullength of your caves in aexodynami fabrics. Both Rule 28 and NoPine make ful-tength frodynami caf guards for ‘example, which are parfacty legalin CTT event (CTT the UKs govering body for time tals and hill cite). Or you could opt for aset of tine tra ‘overshoes, which should be coven moe slippery Ino experionce aero socks ar best saved for racing because the gain ie so smal as tobe sentiy unoticeabe unless youre racing. But also because the scone grippers that hold the aero fabre up on your calves tend to looe ther stickiness after ‘few washes, The usualy leads te them fling down wnle riding, and ultimately beng oven less ‘ero than normal socks. Regularty buying now pais wil also affect that cost per watt overtime wet sm wean OE O83 wats Baas Tech Insight Aero Upgrades @ Sciencoofcycing 08 Tech Insight @ Aero Upgrades ‘© Position Bod: position That's ight the best value aero Uuperade ishow you poston yourself on the bike you remember that 70 0 80% of the system crags caused by the fier, that ought to come as Notably, we found that simply adopting an aerodynamic rising postion —in thie hoods postion 00 right) 0 often seen in WorksTour cing ‘© Equipment Instanty switch to using 36em | Above ero For bigger riders orthose win | thenancebars | compared eng with broad shoulders, that might be yourhands on the brake ‘09 narow ta be comfortable hoods. Although not qute as overlong distances. Ukowse, ero a8 cip-on sero bars the smal riders might fos they cost per watt is £000, arin other want something even narrower words nothing a ls aso for an optimal positon In short, ‘more than twice as many watts ite worth consiserng whether saved asa set of posh carbon you could swap toa handlebar wheels that cost neary one wieth a couple of sizes narrower thousand pounds small unless you take ito the (centre to centre at the brake extore (toad rang hoods) toa Kem Rove Attack tere). yout concerned (GF hancebar vith the brake bout handing though, alared hoods tuned insight. This ar wth a nartow heads postion ed 243 watts at 25kph and wider crops, can offer the worth eeca over 60K, best of btn words, Trat'snct aight and day itforonce, but at just 8.65 per watts cartainy good alo. you havea bk witha Sooner SUR ay Secteetrimte ON TS Coreompy emreveyone snes 20m Bs 885 The tk to an aerodynamic ring poston is usually to get stretched ot lw and nao ‘A anyone wha ted a pasion he this whl cng wll know, though, that whe might be free in tera of money spent thre is a signtfcant cost in orm of comfort. Rie Liam sais holding tho postin for afew minutos inthe wind tunnel wae vor taxing, and would be dificut to maintain forlong distances out inthe ral wer You can, of course tain your body to adapt othe postion, especially you have 8 tubo trainer regular yoga wl so Increase your fexbity and concltioning routines il ule your coe strength, but t's also true that you doit need to adopt the theoretically fastest poston ‘NG ego woos Posian VER HANDS ON BRAKE HOODS fw Tv tec sum etn QDOe 22.88 vats 4:24nes £0.00 at attimes to get an serodynamic benef. ‘Ourwind tunnel test seo showed that ding with your hands on the brakes hoods was 19.26 watts more efficient at <35ph than puttng your hands lon the tops ofthe hanobars, sing Gin aver a 6km ide ‘As our previous tack and wind tunnel testing sessions have shoun, ing inthe crops can slko ave big chunks of power nd tne, cos key to make ize youhave aber shape and set-up that allows yout effectvely use them Sunless youre stentonaty tng to Sow down and enjoy the de, earring to stay more aerodynamic, more ‘ofthe time, has the potenti to make abuge diffrence to how fast youre, ‘ug TH son sea WOODS VER TOPS OF HMILEEARS ur Tusa sam erie ) Oe 18.26 wats Sis 0.001 Equipment Tech Insight Aero Upgrades Clip-on tri bars vs handlebars Product Deca Part Clp-on Bars 7 [A sotof basic aloy ctp-on aro bars saved our rider huge 313 wats at 95ph, compared to ring onthe brake hoods. That was easy the largest gain and equates toate saving of Amazingly, even considering the Deda Parabolica Uno aero bas (wit bond extensions) here are coy at £17, that sti translates toa cost per wat of ust £373, etter sti there are plenty of cheaper options avatable that coffer even more bang for your buck So big gains and big value = what's not tke? Wil or vas eaety reasons, aero bars usualy arent allowed ta be used in mase-start races, This is because they can reduce You contol ofthe Bike, pit you don't have instant access to your brakes whe using them. Foe tne ‘tals, iathions, or gravel or aux where they are permitted, though theyre ano-braner. ‘What makes ther s0 good is that they offor a huge gainin aero oticieney and, because your weight supported through your elbows rather than by ruses effort they needrit come wth huge hit to comfort (provided thee set up wel) \We find iting the aorobars and smeests up by 1-20" ads comfort. The wind tunnal esting eo showed doing so is more er, saving an added 212 watts at 364ph compared to using ‘them ina ft postion. ne ume sts d 8) 6) ‘HSvats Glows ETB Scienceof eyeing Tech Insight Bike Fitting @ - FITFOR - I's becoming increasingly big business, and people are making increasingly bold promises for it, but is a bike fit right for you? We set out to discover the truth by subjecting ourselves to a range of fitting processes and comparing both the practices and the results... www.retul.com a Scienceof eyeing Tech Insight bea sal | 6 discover just how the ‘arlous bike fting processes compat ined up ftiings with three diferent specialists, tiling a mix of video technology, 4D biomechanical computer simulations and a good old-fashioned plumb line. We were also Iueky enough to land a session with former Team Sky fitter Phil Bart, 30 ‘we would be comparing our fters ‘with one ofthe very best in the brasness. To each iting I took my GGenests Volare, S4em frame with ‘Homim stem and sem bat. Neither mi body nor the bike changed luring the period, so all the experts vere dealing with a constant a control as we could give them. If allwent well, should have been hearing the me problems and solutions from everyone. YOUR IMAGE OF bike ni session, like many ofthe Images that strat this piece ill probably be of rider covered In Retal LEDs pedalling away while hats going to tell me you've got aleg-length diference ~ even an ‘X-ray seanaround i only 78 per cent sensitive, bu if the X-ray says you have ference, and you get sade sores on that side, and your knee angle on that side is much bigger, Aan infia-red camera translates the ra and you tell me your knee tracks motion into @ computer animation | =marertt diferenly in one le, then you've and numbers on a sereen. The fee auch probably got one leg longer than the market-leading technology tricks | ‘worwtseaoe | other. And leg length is important all yous body’s movernents in three dimensions as you pedal measuringat the same time all the anges formed by your position ‘nee angle at fll extension, back. angle, shoulder angle, elbow. But In fact ll of my sessions began with ‘low. tech sit down consultation Inall instances this was allied toa physical exam, withthe ters ether being or employing professional physiotherapists to get a grasp of my Physiological peculiarities “The brilliance of talking before ‘we begin is that normally someone will sa something that tells me \what will probably be the problem,” explains Phil Burt” What Retal does that s great is it then submits ‘ur subjective opinions to objective data, so we ean see ifthe numbers back us up, but the athlete isa more sensitive measuring machine than this computer: you know what i fees like “W’sallabout balling up ines ‘ofevidence; there's noone thing for eelists because we live ina locked-in symmetrical word, and yet human beings are not symmetrical ON ARRIVING atthe south west'sBkeSclence (wwwbike seience.com), fitter Andy Sexton explains during the physiological exam that its not the computer th does the fiting "Tm using the Ret system, ‘which everyone gets excited about because i produces lots of number and faney graphics.” he starts, "but he thing to remember about this sstem i that itis just recording measurements I's important not t set carried away with the numbers Tm here to get the rider right, not the numbers. "When training new fters they can get obsessed with asking how they can get the numbers in range show they ean get people's knees to rack perfecly straight, when Mitng {sn actually about getting someone perfec, ts about allow fact they are imperfect and setting the bike up accordingly for the NOT TRYING TO ft a square eg into a und hole isa heme with all oar fiters, each explaining that thei Job Isto ft the bike tothe rider and not the other ‘way around, ll the fitters took a Jook at my posture on and off the bike before getting started, and at Prestige Cele in Hove (ww prestige-

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