An overview of the time savings and speed increases in cycling that can be had with a TT position and aero equipment.

1. 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

2. 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.

3. Real World Power File – 19mph on 205 watts

4. 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.
8:10 Faster 40K

5. 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.
1:41 Faster
40K

6. 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

7. 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

8. 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

9. 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

10. 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

11. 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

12. 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

13. Real World Power File – 24mph on 205 watts

14. Where did those 16 minutes come from?
aero wheels 10%
aero frame 10%
tri position 50% race tires 8%
aero helmet 7%
aerobar 6%
trisuit 5%
ceramic bearings
1% latex tubes 3%