Aerodynamics: Time Trialing
Aerodynamics
Aerodynamics plays a crucial role in time trialing. To improve it, focus on two key areas: body posture and equipment selection.
Overview of some equipment choices
Use this guide as a starting point to identify which equipment areas will have the greatest impact on improving your aerodynamics.
Types of Aerodynamic Testing
- Wind Tunnel: The gold standard for equipment and within a few hours the optimal rider position can be found. Disadvantages are its cost and does not always transfer within the real world
- Track Testing: Optimal to simulate real world riding. Able to have somewhat repeatability and attention to detail for positioning and equipment choice. Cons: ability to use and ride a track. Weather conditions affect outcomes.
- Field Testing: Can do anywhere or on actual race course. Will have to conduct multiply attempts to obtain enough data to rule out some of the environment and uncontrollable conditions.
- Computational Fluid Dynamics: Virtual wind tunnel enabling unlimited tests and location of testing. Can use as a tool to train rider position. Downside would be unrealistic riding conditions with simulations.
Rider Position: Back Shape
Back shape is crucial in aerodynamics, as it essentially acts as a wing. Recent trends emphasize achieving a flat back for optimal performance. However, this approach isn’t always ideal, as attempting to flatten the back can sometimes lead to wider shoulders, increasing the frontal area and compromising aerodynamics.
Rider Position: Forearms
Flat forearms are often preferred, likely due to wind tunnel testing showing improved speed for some riders. However, others opt for a position with hands higher than the elbows, which helps to narrow the shoulders and reduce frontal area for better aerodynamics.
Rider Position: Head and mouth
The mouth naturally acts as an air scoop, which isn’t ideal for aerodynamics. However, the slight aerodynamic loss is outweighed by the need for maximum airflow when breathing under effort. To minimize this effect, riders can use their hands to help deflect air around and away from the face.
Equipement Selection: Frame
Modern frames are generally aerodynamic and responsive, making components and body position the key areas for improvement. That said, selecting the right frame size and aerofoil design is still important, as it enables optimal handlebar setup and efficient internal cable routing for enhanced aerodynamics.
Equipement Selection: Overshoes
The fabric of overshoes is more aerodynamic than bare skin. To maximize this advantage, aim to cover not just the shoes but also as much of the shin as legally permitted with a tight, form-fitting overshoe.
Chainrings/Gearing
Choose the right gearing to balance power output and aerodynamics. Aim for a straight chain line to maximize efficiency, and opt for a solid front chainring for improved aerodynamics. Select the chainring and cassette size based on the specific demands of the event course.
Equipement Selection: Helmet
The ideal helmet varies greatly between riders. The best approach is to test different styles in a wind tunnel or by tracking CdA to determine what works best for you. It’s crucial that the helmet bridges the gap between your head and back, creating smooth, uninterrupted airflow from your forehead down your spine.
Equipement Selection: Stem/Bars
Front-end integration is a crucial aspect of a time trial bike. Aim for minimal cable exposure, hidden bolts, and a streamlined, wing-like shape to reduce drag. Additionally, customize the extensions to suit your riding style and optimize your aerodynamic positioning for maximum efficiency.
Equipement Selection: Skinsuit
Since the 1980s, the skinsuit has been a universal choice for aerodynamics. Variations in fabric textures can create different levels of drag, making material selection crucial. Though seemingly simple, the skinsuit plays a vital role in overall aerodynamics, as the rider is the largest contributor to drag. Optimizing fit, fabric choice, and seam placement can significantly enhance performance at high speeds.
Equipement Selection: Wheels
While a larger frontal area can create drag, real-world performance—especially in crosswinds—must be factored into wheel selection. Deep rims, tri-spokes, and disc wheels all carry a similar weight penalty but offer distinct aerodynamic benefits. Wheels play a crucial role in both aerodynamics and overall performance, making it essential to study the event course carefully and choose accordingly.
Glossary of Training Data Metrics
Training Data Metrics
As we continue to review training data, it is important to familiarize yourself with some of the terms and acronyms we will use during planning and reviews.
Annual or Macro Overview
- ATP: Annual Training Plan. MSN Pro Coaching prescribes this by using TSS and CTL per week.
- PMC (Performance Management Chart): A chart of Fitness (CTL), Fatigue (ATL), and Form (TSB) over time. Used to plan and track periodization, training load, and event readiness.
- ATL (Acute Training Load): A weighted average of daily Training Stress Score for the last seven days. Used to represent acute training load and its short-term contribution to Fatigue. Also called Fatigue
- CTL (Chronic Training Load): A weighted average of daily Training Stress Score for the last 42 days. Used to represent training load and its long-term effects on fitness. Also called form.
- TSB (Training Stress Balance): Compares the training load for the past week to the typical training load over the past six weeks (CTL-ATL). Used to represent readiness to perform at peak potential. High positive values may indicate under-training; high negative values may indicate overtraining. Also called Form.
- Ramp Rate: The change in CTL over time, usually the last seven days. A ramp rate that is too high may lead to overtraining or injury; too low may not gain fitness quickly or effectively.
Workout Metrics
- IF (Intensity Factor): The relative intensity of a given workout without regard for the duration. One hour at maximum effort is 1.0
- TSS (Training Stress Score): The training load of a given workout is based on duration and intensity. Can be calculated from power, heart rate (hrTSS), or pace (rTSS). One hour at maximum sustainable effort is 100 TSS.
- VI (Variability Index): The ratio of Normalized Power to Average Power for a workout. Indicates how steady the power output was. Time trials and long course triathlon bike legs may have low VI’s (<1.05) workouts, or races with a mix of sprinting and coasting (criterium, track, cyclocross) will have higher VIs.
Output Metrics
- FTP (Functional Threshold Power): The power output below which an athlete can sustain for a longer duration (>one hour) and above which fatigue will occur quickly. Estimated by 60-minute max power or 95% of 20-minute max power.
- kJ (Kilojoules): A unit of work. Riding 200 watts for one hour would accomplish 720 kJ of work. For cyclists, Kilojoules are approximately equivalent to calories expended.
- NP (Normalized Power): An algorithm to estimate the physiological cost of a workout or longer effort within a workout. Higher-intensity efforts are weighted to represent the physiological cost of using high-intensity energy systems.
- Threshold: A level of effort above which an athlete will fatigue very quickly and below which can be sustained for a longer duration (>one hour). Can be defined by heart rate (LTHR) for all sport types, power (FTP) for running and cycling, and pace (T-Pace) for swimming and running.
- NGP (Normalized Graded Pace): A correction for pace to account for running uphill and downhill to show what the pace would be if the terrain were flat.
Endurance Training Metrics
- Pw:Hr/Pa:Hr (Cardiac Drift): A measure of how much your power or pace changes relative to your heart rate from the beginning of a ride to the end. A lower value (<5-8%) for long, steady rides may indicate improved aerobic endurance.
- EF (Efficiency Factor): The ratio of Normalized Power or Normalized Graded Pace to average heart rate for a given workout. A drop in this number over time for similar workouts indicates a higher power or pace for a given level of effort and an increase in fitness.
Intensity Training Metrics
- FRC (Functional Reserve Capacity): An estimate of the amount of workout that can be performed above FTP before fatigue. Range: 12-29 kJ’s
- dFRC (w’bal) (Dynamic Functional Reserve Capacity): is defined as the real-time measurement of FRC utilization in performance. Simply put, it is how much we drained, and restored, the battery during a workout or race. This measurement is in kilojoules or joules as it represents the energy utilized.
7 Steps to Athletic Perfection
7 Steps to Athletic Perfection
This document will focus on seven key areas to review what it takes to ride, train, and compete as a perfect athlete.
Some words and context sourced from Marco Pinotti; professional cyclist.
Consistency
- Focus on the day-to-day of training and athletic lifestyle
- Understand why you are doing something and when to do it
- Ask questions, be curious
- Be driven to be consistent
Motivation
- Set goals with specific aims
- Understand the process and your place within it
- Clear targets are vital
- Aligned motivation with your team organization
Self-Discipline
- Find a health addiction with your sport
- Have requirements not sacrifices
- Training should have a positive flow to it
- Attention to details
- Athlete lifestyle is 24/7/365
- View tasks through an atheles mindset
- Find balance: the closer you are to competition the more strict you have to be
Self Confidence
- Self-critical is not self-confident
- believe you are heading in the right direction
- Learn to adapt to what you are
- Find heroes to push you through the challenging times
- Use mental imagery to succeed
- Look to mentors for guidance
Focus
- Commit to focused goals
- Create a priorities lists and stick to it!
- Limit unnecessary distractions
- Training and training plan comes first!
- Be prepared for the task of training.
- Do not rely on “just training by feelings”
- Mental prepare yourself for each daily planned training
Balance
- Balance is never straight-forward
- You must be selfish at times but never lose awareness of your ego
- Ego can be your own worst enemy
- Focus on the method of success not the result
- A stable life in sport depends on a stable home life
- Ignore the peer pressure, stay systematic and stable
Morality
- Their are no short cuts
- Achieve small improvements to reach your objective
- Moral compass is important and gives real value
- Cheating is unacceptable and you can succeed clean!
Bonus
NEVER STOP LEARNING
Hot/Cold/Compression Recovery Session
Hot, Cold, Compression Recovery Session
Follow the step-by-step outline to complete this recovery session
Sauna: Hot Therapy
Look to use a dry heat traditional sauna for hot therapy. The sauna should be 160-200 degrees (F).
Static Stretching
Pick 5-6 static stretches to complete. Hold each for 30 seconds and repeat twice. Look to target tight areas and full body.
Sauna: Hot Therapy
Look to use a dry heat traditional sauna for hot therapy. The sauna should be 160-200 degrees (F).
Cold Tub or Shower: Cold Water Immersion Therapy
Look to use a cold water such as a cold dunk bathtub or cold shower. The water should be 45-60 degrees (F).
Sauna: Hot Therapy
Look to use a dry heat traditional sauna for hot therapy. The sauna should be 160-200 degrees (F).
Cold Tub or Shower: Cold Water Immersion Therapy
Look to use a cold water such as a cold dunk bathtub or cold shower. The water should be 45-60 degrees (F).
Compression Boots
Plan to spend 10-20 minutes in compression boots. This will help Venus return of blood to the heart and flush your legs.
Computer Head Unit Dashboard Set-up
Head Unit Dashboard Set-up
Dashboard views for training
Look to this guide to set-up your bicycle head unit
It’s important to have your dashboard screens set up with the right information to complete training protocol.
Main Dashboard
Set up your main page with 8 fields of data
Main Dashboard Data Fields
- 3 Second Power (watts)
- Heart Rate (bpm)
- Distance (kms or miles)
- Timer
- Kilojoules
- Cadence (rpm)
- Time of Day
- TSS (Training Stress Score)
Interval Dashboard
Set up your interval page with 10 fields of data
Interval Dashboard Data Fields
- Timer
- Lap (Interval) Timer
- Target (Under Workouts menu)
- Heart Rate
- Cadence
- Lap (Interval) Heart Rate
- Lap (Interval) Power (3 second)
- Time to Go for Interval
- Laps
- Lap (Interval) Intensity Factor
Other Data Pages
Feel free to add any other pages that you personally like and/or use.
Annual Training Plan
Annual Training Plan
Annual Training Plan (ATP) is a guideline or roadmap to make sure maximum human performance is achieve for competition events.
Macro, Meso, and Micro Phases.
An ATP is broken down into:
Macro:
- 3 goal events throughout the year/season
Meso:
- Preparation
- Aerobic (Base)
- Anaerobic (Build)
- Specialization
- Race
- Off Season
Micro
- Weekly and monthly workout schedule
Preparation Phase
The Preparation Phase primary focus is on skills and aerobic endurance training including sport specific, resistance, and cross training modalities.
Key elements:
- Work on pedaling dynamics
- Start aerobic energy system rebuild
- Increase strength-endurance
- Work on mobility and repair injuries
- Set up training area and routine
Base Phase
The Base Phase focuses on aerobic or endurance training modalities to increase:
- Stroke volume
- Mitochondria density
- Catecholamines
- Parasympathetic nervous system tolerance
Build Phase
The Build Phase focuses on the anaerobic energy system efficiency. Primarily through specific interval intensities, durations, and recovery bouts.
Key Elements:
- Short hard intervals
- Intensive intervals
- Group rides and/or Training races
- Raise power at select durations
- Repetitive high power output
Specialization Phase
The Specialization Phase primary focus is the prepare for specific event demands. Keying into durations, intensities, repetition, and recovery bouts athletes can training towards a goal event by increasing tolerances to practice the stress for success.
Race Phase
The Race Phase is all about competition. Making sure the athlete is ready both physically and mentally to performance at their best. This phase focuses on event demands and recovery techniques.
Off Season Phase
The Off Season Phase is a chance to relax and take a break from structured exercise training. Look to be active but through informal daily exercise.
Key Elements:
- Engage in alternative athletic activities such as hiking, swimming, team sports, running, etc.
- Relax your nutrition plan
- Take time away from your primary sport
Fixed Gear Bicycle Setup
Fixed Gear Bicycle Setup
Setup and training with a fixed gear bicycle
The benefits of training on a fixed gear bicycle
- Helps to develop a 360-degree pedal stroke
- Keeps you warm during cold weather riding
- Teaches better bike handling control as you can brake with your legs as well as the calipers
- Training is hard with limited gearing to emphasize force and velocity outputs
- Allows focus to be on cadence and fundamentals of riding form
Fixed Gear Bicycle Setup
Setting up a fixed gear bike should be easy and fun. Look to find an older steel road frame or track frame with horizontal rear dropouts and holes to mount brake calipers.
The setup of a fixed gear bike is to mirror image your road bicycle including: saddle height and set-back, reach and drop to the handlebars, brake leveler hoods setup the same as your road bike and have water bottle placement on the frame. This bike is a training tool, not a race bike so light weight and performance parts are not needed.
Gearing Setup
Fixed gear riding should start on flat roads and with a small or easy gear to allow for high cadences. Make sure the rear wheel is setup with a track “fixed” cog. This means that the bike cannot coast or stop the pedals from moving. You must continually pedal while riding a fixed gear bicycle.
Gearing:
Start with 39-42 front chain ring & 17-21 rear cog (~55 inches: 42×21)
Increase to 48-50 front chain ring & 16-18 rear cog (~72 inches: 48×18)
Home Bike Studio Setup
Put together your Home Bike Studio
Set up in an area with enough space for your bike, with plenty of room and free of any potential obstacles.
Set up in an area with enough space for your bike, with plenty of room and free of any potential obstacles.
The area should have good ventilation and a cool temperature. A spare room, garage, and/or basement are popular options.
Equipment Needed:
Equipment Needed:
Smart Trainer, Aluminum Rollers, Rubber Mat, Climbing Front Wheel Block
Smart Trainer, Aluminum Rollers, Rubber Mat, Climbing Front Wheel Block
Other Equipment Needed
Entertainment: TV, Radio, Computer, etc.
Entertainment: TV, Radio, Computer, etc.
Fan: 20”, Centrifugal, AC Unit, Towel
Fan: 20”, Centrifugal, AC Unit, Towel
Software Platforms:
- Zwift
- TrainerRoad
- Rouvy
- 3rd party turbo app (Wahoo app for example)
Race Day Check-List
Race Day Check List
Pack these items the night before the race. You may not use everything, but you will be prepared for anything.
Clothing
Start from your feet and work your way up
- Socks
- Shoes
- Shoe bag
- Tights
- Knee warmers
- Leg warmers
- Shorts
- Base layer or under shirt
- Jersey
- Arm Warmers
- Jacket
- Rain jacket
- Gloves (Long finger, Short finger)
- Hat
- Helmet
- Sunglasses (different color lenses)
- Accessories bag
- Duffel bag
Food and Energy Supplements
- Bars
- Energy drink mix
- Gels
- Musette bag
- Recovery drink mix
- Water bottles
Leg Creams
Keep everything in a small separate bag
- Cream/heat ointment
- Rubbing alcohol
- Towel (hand, full)
- Vaseline
Tools
- Chain lubricant
- Cogs, spare
- Crescent wrench
- Duffel bag, extra
- Inner tube
- Multi-hex wrench tool
- Pump
- Screw drivers
- Tire levers
- Wheels, spare
Post Race Bag
- Change of clothes
- Flip Flops/Sandales
- Towel
- Body/Baby wipes
- Water bottle
- Deodorant
- Toothbrush and paste
Miscellaneous
- Bike
- Heart rate strap
- Computer head unit and charger
- Drivetrain batteries and charger
- Sunscreen
- Chamois cream
- Entry form
- First-aid kit
- Number (if issued)
- Race information (course details)
- Racing license
- Safety pins
Dental Care
Dental Care
Several studies have shown good health starts with your teeth. In order to perform at your best, athletes must remain fit and healthy.
For dental health, follow a generally healthy diet low in additives and sugars. (While training, racing and competing, consume simple sugars.) Your diet should consist of fruits and vegetables as well as appropriate ratios of protein, carbohydrate, and fats. Try to consume low amounts of alcohol, which is high in calories and can be high in sugars.
Practice good dental care with the following:
- Visiting the dentist/dental hygienist twice a year
- Brushing your teeth twice a day (typically right after meals)
- Rinsing with a fluoride mouthwash 2-4 times a day
- Flossing Daily
- Brushing soon after a competition or training exercise, especially when you ingested glucose drinks, gels, or bars