7 Ways To Improve Your Average Speed On A Road Bike
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- Äas pĆidĂĄn 19. 06. 2024
- Almost every cyclist wants to go faster at some point. Your average speed is a pretty good measure of your ability, and so a great way to measure your improving fitness. So we've got some tips on how to improve your all-important average speed.
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From training at sweet spot, to just not riding up any hills, there are any number of ways to up your average speed when you go riding. Let us know your favourite hacks to get faster when you ride.
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Leave us a comment below! - Sport
I was so happy the first time I was able to cruise at 40km/h... then I turned around towards home and couldn't top 25km/h. Damn wind!
Oof
đđđ
0:47 Position
1:23 Pacing
2:43 Sweet spot training
3:37 Fuelling
4:34 Weight
5:11 Aero kit
5:57 Route
6:39 Bonus cheat: distance
Nice!
Good job..safe data
Thank you!
My favourite way is to ride in a group. This makes it much easier to go faster, especially if you sit at the back which I usually do. For some reason this is unpopular with my friends but it does keep me fresh for a sprint finish and they should know their place by now.
Jon Foster đđđđđ
Oh they know! Right in front of you for the whole ride and then behind on the last 10 meters only. Or 5. 1? Doesnât matter, win! Looosers!
Hilarious!!!
Great video fellas your an inspiration for me, I started riding at 64 years old on a mountain bike and just got my first road bike at 67 a Trek Emonda S5 and love it. Got me away from the computer and tv and started living the good life. Riding up to 250- 300ks a week now. Keep up the great vlogs fellas. Would like to see a vlog on older people taking on cycling. Cheers
Well done mate! I started at 50 and am so happy I did :)
thinking of getting a road bike after starting on a fat boy. the only bike I felt safe on. will be 71 next month.
Well done, mate. I'm 69 and riding nearly 40 years, but until 2017 only in summer at good weather conditions. 2017 I bought a Smarttrainer (Direto) and since than I trained at home with no restriction on bad weather on the internet platform Zwift. Since then I increased my FTP from 230 Watt to 290 Watt. I am surprised that at my age this is still possible. I wish you all time "A Ride on"
Ha senior citizen , left computer ,left mtb , and now on a road bikes , I may less in age then you but you missed the two most valuable things ( gaming, mtb ) shit son
Wow! That's inspiring. I just picked up cycling at 35 and thought i was late. Keep rocking mate!
avoid city traffic to improve average speed
Pause your head unit on the uphills to improve average speed
and ignore red lights
jk don't do that
Nah in the city its like free motor pacing!
Riding on the streets does kill your average, that's true. Start, stop, then slowly maneuver in dodgy situations, etc...
cant do that here in Philadelphia, we have lines of traffic waiting to join the rest of the traffic.
It was absolutely imperative that Dan and Si flew to Gran Canaria to film this video.
Well if you watch their Gran Canaria Video's, you will see that they made those at the same time, for which they did need to be there, and that they persuaded Easy Jet to provide them free flights!
Number 8
Fly to Gran Canaria where the warm climate and stunning scenery will give you an extra 5 kph instantly!
Thought this was shot in Gran Canaria. Love it there
I'd say that body position actually requires quite a lot of time and effort to get right. If you're only used to riding on the hoods and tops then riding on the tops or in the drops with bent elbows and a flat back is really hard work (or at least it is for me). It takes a lot of time and core strength improvement to be able to sustain that position for a decent length of time.
In line with the "Aero" theme, and a previous topic on longer stem you gents covered, I switched to 130mm/17deg stem (changed from 100mm/7deg) , slammed the stem and started doing more yoga and daily stretches. This allowed me to ride more comfortably in a aero position, and same power output. Overall, my avg speed increased from 28 to 35-37km/hr on the flats. All of this while getting older. :)
You could forget about this if aero shield is used which reduces power requirements not by decreasing air impact area like lower position or switching to longer stem, but CdA is lower due to true better aerodynamics by more clean air flow around your body drag coeficient goes down significantly and CdA is much lower than with those latest aero wheels sets , aero frames, or aero helmets. BTW: I use Giro Advantage aero helmet while on flat at speeds above 30kph even at sunny day it is not too hot, since with aero shield I need less power to achieve the same speed people do riding much more expensive bikes. Just CdA rules and hopefully phisics works without need to buy expensive carbon aero bikes while I prefere speed on flat than climbing with the speed of the runner at gigh grades. When someone tries ride afster and faster on flat terrain power requirements goes with velocity to the power of three (V^3) so it is easy way to push more and more wats into your bike - no need to climb high mountains to be fit.
Time to buy an aero helmet. !! (Thanks)
What do you mean by slam the stem
Flexibility is crazy important I just learned that
1. body aerodynamics: get lower, elbows in, slim as possible
2. pacing: dont go super fast at the beginning, keep good pace, even effort throughout
3. sweet spot: train at 90% of maximum power, will increase fitness and strength
4. eat on the go: replaces nutrients and energy, keeps fuel supply
5. weight: lose weight, less mass to carry with you
6. bike aerodynamics: get lighter bike, more aerodynamic gear and clothing
7. plan route: get shorter rides
Could you guys tag or just put in the description where you ride? Would love to add some of these rides to my bucket list, they look amazing
A lot of these tips have been really rad and really beneficial I have a 3X setup on my 2019 Cannondale 6 that I just recently learned how to really use my gears to the best advantage and I have a client that I do for work that's usually about 11 miles and as of late I've been basing some Road rides off of that mileage climbing wise while also incorporating Flats just as long and it's been really helpful
Great tips. You could also mention that time on the bike (base miles) improves average speed. Hill training also works (I weigh 120kg- I do hill training, improves my power on the flats- easy). Last, but not least, you forgot to mention drafting, whether it be a faster cyclist, or a vehicle.
âGive us a thumbs up down belowâ bit keen Dan đđđ
I like #3....training at "sweet spot".
Can really put in multiple days of this per week on the turbo indoors during winter.
I grew up in La Aldea on the west coast of Gran Canaria & am really enjoying watching you guys cycle those roads. I must get back there soon to do some more riding
watching from philippines,thanjks for the tips on how to improve ave speeding.
Personally, I found that the best way to improve my average speed is to ride at 3 am. I went from an average of around 17 to 20 km/h when riding in rush hour traffic to around 23 to 25 km/h when riding out when literally nobodyâs on the road.
The traffic really does matter (and the traffic lights)
â@@da14a49tip number 8, run red lights!
Thanks for the tips!!
The best way to improve your average speed is go faster
Thanks for telling u just opened my eyes đ„șđ
but how
@@gibmeayaka3563 sarcasm brođ€Šđ»ââïž
@@ssingh5481 i know
Understandable
Really appreciate your effort thanks bro
Pacing correctly has always given me the biggest improvement in point to point times. As an example dropping 1km/hr along the level, and not powering downhills gives me more reserve sprint power to maintain speed uphill on the various undulations. That can save me 10 minutes or so on a 2 hour ride.
Pacing really helps. I am able to sometimes keep up with much younger and stronger riders, until they become better at pacing their efforts
Works great! Exactly what I needed.
You guys are so fun to watch. Really enjoy your videos. Keep them up.
Good tips, thanks!
You guys make some high quality videos. Great job.
Eating has been a game changer for me. I was getting light headed at the 2 hour mark, and shutting down at 3 hours. I know break every hour for a couple minutes for some electrolyte chewy, trail mix, and water. Powered through 3.5 hours today, faster than I used to, and didnât feel faint once
Iâve been watching you for a while but so far I havenât stumbled on a video about how to learn to ride as an adult. Have you done it or would you make it. That king of video can be pretty fun to make.
Your videos are always so interesting.
I find that hanging on to the support car saves a few calories
The Nibali special
Great blog great tips n nice views you seem to get the best weather
That Canyon Aeroad is so bling. Maybe the best looking bike Iâve ever seen. Pretty sweet setup. Iâd take disc over rim, but otherwise, a real stunner.
Surprised you didnât throw in the old âavoid slow rolling while approaching a stopâ vs. coming to a complete stop so your Garmin stops vs. continuing to average in the 5-8mph. Nice vid for beginners. đ
I changed my Wheels from stock alloy wheels on my Wilier Cento 10 NDR to Hunt44 Aerodynamacist. it improved my Speeds from 16/17 to 18/19 MPH. I should also say my rides are generally longer ones and i ride in a very upright position and i love to smash hill climbs. For me the most important quote from the film is the one at end, average speeds are not the be all and end all to fun bike rides. I know some riders so obsessed with ave MPH speeds that they have forgotten how to enjoy the reason most of us started cycling, Fun!
Thank you. Just what I was thinking about. Avg speed. Iâll work on your advice.
Re the suggestion of conserving energy on the uphills, thatâs where I really struggle - the wind resistance is almost zero and thatâs ultimately the limiting factor on the flats and downhills - when I ride the uphills faster, irrespective of the speeds I do on the flats and downhills, my average speed for the ride increases significantly. (Despite feeling like my lungs are about to explode at the top!) - itâs the only place I can consistently find âa bit more to giveâ.
âPlan your routeâ
I live in south coastal Texas where strong prevailing winds from the SE are an almost daily occurrence. A few days ago we had steady 25mph wind with gusts up to 31mph. I planned my 58 mile route so that most of the open riding had the wind on my back and sheltered roads for the return trip. For about 30 miles I had the wind on my back and according to my Garmin edge 500, I averaged 29mph and topped out at 38.8 going down a overpass. Iâve been cycling for 37 years & my current bike is a Giant OCR-2 upgraded to a Tiagra 4700 2x10 speed group set on a set of Mavic cosmic wheels
Hi cgn ! Always interesting đŽđ
FWIW, I saw an immediate boost once Iâd trained myself to breathe much more through my nose + exhale more fully. If I were making a video on this subject, this tip would make my top-3
Great content. đ
Things not mentioned enough are wheels, tires, and tire pressure. You talk about aero wheels, but for us who live in/near mountains light weight wheels are huge. I recently bought a new bike and rode the stock wheels and tires around for a little bit. Did some research and upgraded to lighter, stiffer wheels and much lower rolling resistance tires (4000s ii). The results were staggering. My average speed went up almost 10% immediately on the same routes. Not only were the stock items lead weights (I dropped bike weight), the lighter wheels/better tires also saved my energy so I could go harder longer and it also completely changed the gears I used. I could push a much faster gear and even use the big ring with the new wheels. It wasnât a huge investment either. Iâm a smaller guy with zero weight to lose, so itâs gotta come from the bike. The improvement was probably the same concept of your video wearing 5 kg backpacks for the same power output, but magnified since I live in a hilly area.
Very interesting Aaron! Can give you slightly more details? Such as, were the tires 23mm or 25mm? What PSI did you inflate to? Etc. Thanks :)
very informative
Awesome guys forget stuff so easily! Great riminders and tips đ
Nice work
Also get far into the country where there are few stop signs and traffic lights. No matter how fit you are, you are going to post a slow average speed when you have to stop and wait for traffic at the end of every block.
so true.
ææčŻăăă0932565988, 322
That doesn't work in the UK... Sure, the B-roads are longer, but generally country lanes are winding and often have lots of junctions.
I'd love to see some tandem bike racing. Probably is such a thing? I imagine they could go at quite some speed, racing versions anyhow. Maybe cornering a bit riskier but just imagine the downhills and sprint finishes. Wowzers.
Hey gcn just a suggestion completely off topic. Could you make a video on the secrets of the massage after stages? Like oils used to reduce muscular fatigue, massageur skills, etc.. Thanks!
can you make a video on tips to ride in the heat? I live in the Philippines and riding around in 40 degree heat is tough. Even in the early mornings it can be over 35.
Been biking for years and now got a limited edition mark Cavendish specialized with sram red etaps. Mix of town and country roads with traffic lights and islands and junctions. Go out most evenings after work for about hour to hour and a half and now upto 22mph average. Anything less than 20mph I would be gutted. On flats I would want to peddaling at 25mph + always push for that but struggle at bit more on climbs which is where I lose the average.
Do sprints on slopes it will show enormous difference for 2 weeks I've been training on slopes and it shows its results
Another thought concerning average speed , whether in a race or not. If you can climb fast , you should try. Albeit, without bonking. Why ? Because of the aero dynamics and input/output values already explained. PLUS , usually, there is a descent AFTER a climb. So, if you go for a strong climb, you get an increase of speed ( as a metric ) AND a lead on the pack. Then , in the descent, you use your bike handling skills and minimal pedaling in choice segments to maintain a maximum manageable downhill speed ( keeping that gap ) WHILE you RECOVER on the downhill so that when you hit the next flat or climb you are ready to repeat the routine. That is how puncheurs win lumpy race days. Most of us are puncheurs - we are not 65 kg Colombians or big thighed Teutons.
Iâm so happy I found this channel
Thank you..
Good roads. My average is severely dropped by rough, pothole ridden roads in the UK!
That orbea disc is so damn cool!!!
Appreciate the helpful tips lads. Converting your bike to an electric one will also boost your average speed ;P
I agree that loosing wait is one of the most effective things you can do to get faster. I've gained 15-20 kilos over the past decade and every little hill is like dragging a suitcase behind me. Even more motivation to be a bit more mindful with my food intake.
This is Francisco from the Gran Canaria intro video on Christmas!! So glad you came to this cycling paradise! Are you still here?! Would love say hello!
I would recommend getting a bike fit done, being on the bike in a correct form could add a tremendous improvements not only to your speed but to your comfort.
Nice thanks for sharing, this seems like Tenerife or Gran Canaria
The peloton of a road race may seem like its backing off going up hills because they are generally heavier riders than dedicated climbers are, and in a road race you don't care about average speed anyway. But from an average speed POV as a solo rider, the hills are your biggest opportunity to make time if you are good at climbing. A hill represents simple work (force of gravity times elevation gain) that must be done to increase your altitude. Whether you do it quickly or slowly, the total amount of energy expended during the climb doesn't change much because air resistance isn't as much of a factor at those lower speeds. But tearing across the flats is a whole different matter. Air resistance increases relative to the square of velocity. So it takes eight times the power and four times the total energy to push through the air at a doubled velocity for any given distance. The upshot (which any serious cyclist has doubtless noticed) is that increasing your speed by even just 10% on the flats requires a tremendous increase in power that's like the difference between a Cat5 and a Cat2 racer. Climbing hills 10% faster requires only about 10% more power--it's basically an opportunity to gain time for free.
Would love to see some more workouts or training tips without a powermeter. Powetermers are essentiel but not everyone is able to afford one đ
CityFritz I agree. Just subbed to your channel due to a great comment
Power meters are not essential, just handy. It's not like people are unable to ride their bikes without power metrics!
I ride without power. Doesn't take away the fun of riding, and I've yet to be dropped by my powermetered buddies.
Even in the pro peloton, there's some folks who ride without power.
Use your heart rate, you can use the wrist too
I got two yet I currently use neither. I felt I started to dislike cycling more because all I did was chasing numbers. That was never the reason I started cycling.
Donald Johnston absolutely. I love my budget power meter (ÂŁ25 odd a month interest free 12 month deal) and all associated numbers BUT nothing can beat being outside and exploring on the bike. Talking of sweetspot it's the less painful sweetspot between speed, efficiency and being able to take in all the scenery as you go đ
IMHO: av.speed doesn't matter at all in training, it's just the result of all factors together depending on so many parameters... wind/temp./shape/timeofday... since I use powermeter I do not even have speed on my display anymore, don't care... just the watts count for whatever specific workout... (okay, admitted... before that boasting with nice av.speed was also mine đ)
But anyway good advices to get faster in general..đđ
I'm not sure the second tip re. pacing is correct. You recommend going slowly up climbs and then giving it more power on the descents and flats. It may depend on what type of rider you are, but I'd say it should generally be the opposite. I think Chris Boardman advises putting out more power up hills and into headwinds, easing off on descents and tailwinds. That certainly works for me.
âThere are plenty of benefits to improving your own speed: You can travel further in the same amount of time!â Wow, thank you for the advice at 00:20.
3:38 a well lit TibialisđȘđ
Whats the rush?, love your cycling and enjoy every minute...
Need suggestion for what type of bike to buy . Hardtail MTB or hybrid with no suspension . Mostly for city riding , but city has lot of broken roads and muddy areas .
Good đŻ
They type of road makes a huge difference. A well surfaced, straighter Major road is faster than a bendier bumpy and Pot hole ridden single track minor road.
Thatâs true. I experimented and found that even a old road without potholes is tough to ride on compared to a new one. I actually thought my tires lost air. Thatâs the type of resistance I was getting
Especially with the crappy tar and gravel road surfaces we have in the UK.
ok if no one is mentioning it, then i must say WOOAH what a beautiful smooth patch of road that is @7:02 smooth as a baby's bottom
I ride a Flat bar Specialized Sirrus. i still feel slow. Average speed can vary between 11-14mph. That depends on how many miles I have ridden that week and how hot it might be outside. My average 5 mile ride is about 23 minutes. At the 10 mile mark that 5 miles is about 27 minutes and at the 15 mile mark it might be 30 minutes.
I'd say sharing your work in the front with friends help as well, as also riding in roads with moderate to heavy traffic, since cars going by will give you some extra draft.
Joao Godinho ii
Plan a predefined route prior to long ride and reduce the time to stop & check the maps. This also reduces the elapsed time that also important in long ride. Komoot is my favorite app by now. Thanks GCN.
I am 62 years old and ride about 45 miles five days per week, I average around 18 mph without great effort. Everything is relative and I drop every casual rider on the road but of course serious racers punch my ticket. Do you want to race or do you want to have fun and stay fit? You want to race, find a trainer or training program, you want to have fun and stay fit, just ride as fast and as long as you can; a good addiction and kudos to GCN.
I have lower back trouble and can't ride in the drops for long it's just too painful where as I can ride my hybrid all day! It's very hilly where I live but I've found picking the hilly routes really improves my fitness which in turn improves my average speed on shorter easier rides I can push it so much harder. Also sat here thinking don't the tremendous speeds that can be reached on long decents cancel out the losses made on the ascents? đ€
This may be a dumb question but Iâm trying to get into cycling and donât know any better, how do you guys keep a pump on your person while also having the spot under your seat taken by the water bottle and holder?
Is there another spot on the bike that can be used to hold it? Or maybe you carry it on your body but that seems uncomfortable to me
Opening shot: playa tasarte --> one of the most relaxing spots in all of Gran Canaria
I think that it is better to have higher wattage on climbs rather than on flats or downhill. It is because you are much slower on climbs and therefore spend much less of your energy cutting air. Also, you can test that in a future video :)
That's what I would have thought. An aircraft Flight Management Computer will dial the speed up into a headwind, and dial it down for a tailwind; mathematically you spend more time in the HW, so go you faster (best kg per gnd nm) into the HW and slower with a TW (to take advantage of the TW).
Exactly my thought. On a climb 10% more power means (simplified) 10% more speed. On the flats, aerodynamics dictate that wind resistance increases with the square of the speed, and power with the cube of the speed, iow 10% more power means 3% more speed (simplified also). And as dhutch1000 says, put more effort in riding against a headwind and a bit less with a tailwind. And finally: accelerate briskly after sharp corners or traffic situations. Also energy better spent than trying to fight that power = speed^3 law.
1) Set your GPS device to pause at a higher speed. That will prevent moving slowly from dragging down your average speed. 2) Ride as fast as you can into a Stop sign or Red Traffic Signal, then hit your brakes hard at the last possible moment. Gradually slowing down before a stop will lower your average speed. 3) Only ride your bike downhill. 4) Only ride your bike with a tailwind; never into a headwind.
Nice
The very best thing I've found to improve my average speed is to plan my ride. Drive my bike to the top of a large, long descending ride and ride DOWNHILL! And as Rob said, change to KM from MPH. HUGE improvements but I must also mention that one should only converse with other riders about your averages rather than actually ride with them. And there are several ways to minimize the likelihood of riding with those riders. Injury is a big one because if you're going to claim such huge averages one will be prone to injury so that gets you off the hook, I mean, is one way of defending your numbers without having to ride with the other riders. Sickness in the family and all the way down to a family pet's health issues. These are all good ways to defend your unrealistic averages while still giving you the ability to "one up" your friends. Of course you may want to plan to make new friends now and then as you'll probably be needing new ones from time to time.
đ€Łđ€Łđ€Ł
Hey GCN, newbie cyclist here. How about adding one or two teaspoons of instant glucose in water bottles? Is it bad? Like conditioning the body to rely more on instant energy sources than the stored energy? I find it way easier to keep the average with a bit of glucose in my water.
The thing that hurts my average speed the most is riding in the city. The constant slowing down, and even stopping (although my bike computer doesn't factor in the time/speed when I'm not moving) really kills my average. If I go on a country ride I can average 17-18 MPH but if it is all in the city it will be more like 14.5 and if it's a mix it will be around 15-16.
I've only been riding for a little over 6 months though. I really do hope to improve my average in the country to around 19-20MPH this year.
Re: 2:26 I thought power was best used on climbs rather than up hill? 20 watts extra going down a hill doesn't get you there much faster but 20 watts going up a hill will make a bigger difference.
George Vousden this
I live in a hilly area and agree. By hilly, I mean Colorado. This is especially true if you save your energy (e.g. coast) downhill and then hit the hills hard. If you use your energy going downhill, the penalty is much greater going uphill.
Yeah i don't know what he was thinking. Drag increases by the square of speed, so obviously, using extra power on the flat or downhill when you're already going fast is going to give you a lower return for your power.
Really the best place I found to improve was the top of hills
I'd managed to get up from 18 to 23 although avoiding traffic is something I struggle with, very hilly in Aberdeenshire
Nice content! Question where can I buy the cycling gear including helmet?
You can buy any of it online, shouldn't be too hard to find.
Used to worry about Average Speeds but there are just to many External Variables that are a Factor on any Given Day, ie: Wind, Route, Weight, When you last Ate, Temperature and for me, what kind of Mood i"m in, and believe it or not, i"m Sure my Bike has Mood Swings also, Yesterday, it just didn"t want to Play.
That's true! Sometimes it's just nice to enjoy the ride for what it is and forget about speed!
Hi GCN I really love your videos and everything I achieved in road cycling is because of ya'll. However, I do have a request. Can you put your own subtile?(not auto generated) because I love your accent but it's hard to cope up to what you're saying especially for those who's English is their 3rd language (me) Thank you :)
Anyone agree?
I cycle from 8am till 11pm six days a week for my job and I usually never eat while cycling I take a break from 4pm till 6pm and I eat one meal plus a protein shake then I work from 6pm till 11pm without eating and when I finish work I usually eat 2 meals and go to sleep and most of the time Im pushing my road bike hard I work in a small town but there still long roads to go very fast and have fun on the highest I go is 24mph for some reason I cant seem to get any higher
Speaking of body position... The massive difference between riding on the tops vs riding on the drops is as much as the difference between riding on the drops, and riding laid back on a recumbent.
Ergo, Method 8 to improve your average speed: Ride a good recumbent road bike.
For a pro rider, yes.
For anyone else, who rides simply for the joy of riding, absolutely not!
In the American HPRA series I race in, if you are not riding a recumbent, you simply cannot keep up.
Go faster, and be more comfortable. It's a win-win situation!
Or a motorbike?
Very funny... On a recumbent, you *actually* have to pedal. Riding a 'bent is closer to real cycling than any E-Bike will ever be.
David Sommerfeld How sketchy are those for fast technical descents? Does your neck hurt from trying to look in front of you? I'm really intrigued by recumbents. I may try one at some point for an ultra-endurance race.
Saurabh Kulkarni, recumbents are much more stable at high speeds because they have a longer wheelbase. As a plus, because they have a lower center of gravity, they can corner tighter and faster. If you try a recumbent, you will find that they are extremely comfortable and aerodynamic. It's like a 20+ MPH lawn chair.
I would recommend getting a few hundred miles on a 'bent before a race. Recumbents use a different muscle group from uprights, and they use bigger muscles, too.
As far as specific bikes go, I would highly recommend the Cruzbike Vendetta, or the Bacchetta CA3.
Me: how can I improve my average speed?
GCN: go faster.
These are usefull tips! You can tell that you both are experienced cyclists. But what i rather find remarkable is that you guys have both very skinny white legs. Im just an amateur cyclist and my legs are much more muscular and colored by the sun. Most of my trainings are between an hour and 3 hours. Not very long distances id say. Is it perhaps that you build more muscles with shorter high intensive trainings then longer tours like you guys do? I dont know.
I am pretty new to cycling and love your videos i am currently 18 stone and cycle around 40km 2/3 days a week and do roughly a 80km on a sunday any advice or tips to keep me going ? thanks guys .
Thanks for the support Stephen, its great to hear how much you love cycling. The best advice we could ever give is to just enjoy it!
@@gcn thanks for the reply ill keep digging in
How is the cycling training going today for you?
Nice to ride in Spain.
number 1: go only downhill
Andrea Roll Number 2: drive your car
Number 3: donât even try
Andrea Roll Number4: remove your brakes.
Number 5: make your bike lighter, remove your wheel
Number 6: make yourself more aero by cutting off a limb or two
What gear ratios are you rocking on your canyon Simon?
Love your videos! But #2 is in error (I hate to say). In a pro road race they may go easy up hills and hammer on flats and descents, but that has nothing to do with wanting to have the fastest overall pace for the race (which as you know is meaningless to a pro unless it is a TT). One reason Pros will do that is so that the team stays together longer into the ride, as hills tend to break up the peleton. In actuality, the fastest pace is achieved by either going the same power over all terrain, or when taking into account wind (which is ever present) going just a tad harder on the climb, since the increase in speed will not be met with the same increase in wind drag as it would on the flats when you are going faster and every mph/kph of wind has a greater and greater effect. Most likely no one will ever see this comment 3 years after the video was posted, but I had to write it anyway! :)
I think you got it backwards Si - to maximise average speed, you need to push on climbs and back off on descents and flat riding. Think of it as avoiding riding slowly.
That's what I was thinking too. 10 % more power on a steep climb will increase your speed also by 10 %, while on the flat it will be much less due to growing air resistance. A different cup of tea though is achieving the highest possible average speed in a group. Especially if a climb is followed by flat segments, it will be beneficial to climb at a moderate pace, allowing heavier riders to keep up. You will benefit from their higher absolute power on the flat thereafter.
Yep, increasing power on a steep climb increases your speed proportionally, increasing your power on the flat increases your speed by far less due to non-linear air resistance.
EXACTLY! I'm still trying to convince my mates of this. They insist that we pedal harder on descents. You energy is far less wasted to air resistance at slower speeds up a hill.
GCN science video when?
bluuuber this is not how it works in practice because of the speed difference in each situation before increasing power. Take for example an 80kg rider on 8kg bike with minimal windspeed: increasing power from 200 watts to 300 watts on a 10% climb gets you an increase of 3.6km/h (7.47 to 11.07). The same rider increasing power from 200 watts to 300 watts on the flat gets a 5.2km/h increase (31.52 to 36.73). The power jump on the climb gets you a proportionately larger jump (percentage-wise) from the lower speed but overall km/h gain will be lower. It's the very fact you mention about air resistance which necessitates more power on the flat to keep an overall higher average speed for the ride. I've been doing exactly what Simon mentions in this video and it definitely increases overall average speed
Are there gcn Philippines? Can we/you make one?
New to riding at higher speeds so trying to figure out how to allow pedaling at over 18mph, by legs just won't push the pedals any faster. What front sprocket will allow me to go faster?