Whether you are new to cycling, looking to upgrade or improve your performance within the sport, there are so many options that even the savviest of shoppers can feel overwhelmed. From all-carbon bikes to purchasing a more aero frame or a power meter, there are many decisions to be made, many of which can have a great impact on your training.
Here are five simple upgrades that will improve your training and result in improved performance on the bike.
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When most people walk into a bike shop, they will stop, admire the bikes, and immediately proceed to pick up the bike to see how light it is. Excuse me, "Can you tell me how much does this bike weighs?" For the average cyclist, having a lightweight bike has the advantage of being lighter as you fight gravity when riding uphill. And lightweight carbon bikes also have properties that absorb more impact from the road giving you a more comfortable ride. Depending on the design of the bike, the riding characteristics can vary from the feel of a luxury car to a spirited sports car.
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Until recently, many manufactures focused their bike designs on weight. As more aerodynamic testing and research have been done, the cycling community is starting to realize the incredible competitive advantages aerodynamics have, even for the average cycling enthusiast. The mathematical formula for aerodynamics is 100 grams of drag = 1 second per kilometer. So, for every 100 grams you save in aero drag, you gain a second! For an average cyclist, this could mean being able to keep up during a group ride, or for the racer, it could be the difference needed to win a race!
Getting a new sleek pair of race wheels can be very beneficial to adding enjoyment and speed to your ride, however, people often overlook the importance of their bike fit when it comes to comfort, performance, efficiency, and even aerodynamics. Many people spend years riding with symptoms such as knee pain, foot numbness, tingly hands, saddle sores, back pain, among other maladies. A good bike fit not only helps to prevent injuries, but also can alleviate symptoms that may be the result of an improper bike set-up. Just think, when you pedal on a bike, your legs are turning between 80 to 100 rotations a minute. Add that up over an hour and you have 4,800 to 6,000 rotations. It doesn't take long for an improper fit to cause aggravation to your body.
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Whether you are a cycling enthusiast or a competitive racer, bike fits are a very important part of aerodynamics as 80 percent of your aerodynamic drag comes from your body! What we have found from testing many athletes at the FASTER Wind Tunnel is that a solid foundation from a good bike fit can make you more aero than new equipment. It's also the most economical way to reduce aerodynamic drag.
Metabolic testing is important to any individual who is looking for a healthier lifestyle, trying to lose weight or become a more efficient cyclist. Metabolic testing provides a baseline for how your body burns fuel, so you can be strategic about how to reach your next goal. In cycling, many people become very dependent on glucose (gels, bars, or other simple carbohydrates) to keep their energy levels high throughout their workout. If you think of your body like an engine of a car, how would you rate your average gas mileage? Would you be an engine that can do 20 miles to the gallon or 50? Metabolic testing allows you to learn how efficient your body is at burning fat vs. glucose. When your body is a fat burning machine, you're like that 50 mpg vehicle.
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Being able to burn more fat means your body is utilizing its own fuel storage, which can help you to effectively lose weight, increase your metabolism, and become more equipped to handle longer rides or workouts. Even people who are athletic (even the pros!) can have inefficiencies when it comes to their metabolic efficiency. Once you know how your body works, you can then increase your metabolic threshold through proper training or nutrition.
If you are looking to dive in and get the most out of your training, consider investing in a power meter. Training with power is a great tool to measure your training in real time. It's also a device that can allow you to compare your performance and riding ability to other people. For instance, a heart rate monitor can be a great tool, but there are many variables that affect your heart rate, such as stress, sleep, medications and sickness. If you have a coach, having the power meter allows your coach to almost virtually be on the ride with you as they can see so much information from your data.
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There are many options for power meters out there, such as a wheel (hub) based from Saris CycleOps (PowerTap) or crank based options through Quarq, SRM, Rotor, or Stages. If you decide to train with power, be sure to buy the book "Training and Racing with a Power Meter" by Hunter Allen and Andy Coggan to understand the full aspects of the all the technology and options available to you. Lastly, while this topic is a broad one, consider hiring a qualified coach as they can exponentially help you find gains beyond than simply following your own training plan or one that you heard about.
Finally, to get the most bang for your buck, we save the most important piece for last... protecting your brain! We hear it all too often when helping customers buy a helmet, "I'm just an average cyclist - I don't need a good helmet," or even worse: "I'll get my kid a helmet, but I'll go without." Money can be tight sometimes, but the one area you don't want to skimp out on is protecting your head.
Falling off the bike at low speeds can sometimes cause a worse injury than one at high speeds. A good helmet is designed to shatter, reflecting all of the force away from your head. A cheaper helmet may save you $50 to $100 initially, but if you are protected you will never regret your helmet sitting in the emergency room contemplating what could have been! A quality helmet will be lightweight, keeping your neck from getting sore and offer a lot of ventilation to help keep your head cool in the summer.
More: Get on Up: 5 Ways for Cyclists to Improve Their Climbing
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