Ironman TV Show - Episode 1

4 Ways of Improving Aerodynamics on your Bike

Cycling is more than just mashing the pedals one after the other.  There is a science behind efficiency on a bicycle and it can be explained through physics.  Elite triathletes such as Simon Whitfield and Craig Alexander do not just spend endless hours on their expensive bikes becoming efficient, they have some aid from science.

The optimal goal of any triathlete is to be as efficient as possible and to decrease overall energy expenditure. They can do this through proper technique and strength, however some efficiency can be bought if you desire.  By understanding aerodynamics with regards to cycling, one can make subtle equipment changes that can shave time of your bike time.  Firstly, I will outline the fundamental property of aerodynamics with respect to cycling which may seem all too familiar.

Drag
Drag is the force acting in the opposite direction on a solid object.  The goal of increasing aerodynamics is reducing ones drag.  As you and your bike are moving, you are constantly colliding with air particles.   If the contours of your body to not facilitate the movement of air particles to the opposing side of your body, you have increased drag.  Drag can be influenced by 3 things:

1. Frontal surface area
2. Surface texture
3. Shape of the object

By improving one or all of these areas, one will become more efficient on the bike as it will take less energy to travel the same distance. So how do we go about manipulating one of these?  Here are 4 ways to improve ones efficiency during the bike leg and increase your potential for a stronger run thereafter.  

1. Proper Bike Fitting

Seems simple enough, but some riders skip out on this which may be the limiting factor in their performance. Bike fittings are usually free when you purchase a new bike or can cost you anywhere from $100 and up depending on the specialist conducting the fit.  Proper fitting can improve your efficiency during every pedal stroke and improve aerodynamic positioning, just be sure to ask the technician!

2. Aerobars

Whether you purchase clip on aerobars or a full assembly with a base bar, aerobars can decrease your drag be reducing your total frontal surface area.  I highly suggest getting a bike fitting after purchasing aero bars as your riding position will change drastically, perhaps increasing your energy expenditure.  

3. Aero Helmet

You may look like an astronaut wearing one of these, but it will surely be one of the most rewarding when looking at its value.  Costing anywhere from $200-500 for a decent aero helmet, it can decrease your drag by almost 8% which is equal to a savings of 35.2 Watts (Sidelko, 2007).  

4. Thick Rim Wheelsets

These wheels are designed to slice through the air and reduce the amount of turbulent air flow.  Costing as low as $500 for a used set (and I mean truly used), they can be another means of decreasing drag and increasing aerodynamics.  However, this modification comes at a price.  These wheels are great in still air or a headwind, however If you have a deep rim wheelset (50-100mm) then you may suffer being blown over in crosswinds.  For greater detail on the advantages of aerodynamic wheelsets, I refer you here.

 

5 Superfoods for the Endurance Athlete

When training for any type of sporting event, the equation for results is identical.  It follows a simplistic balancing act of 3 components; Nutrition, Training, and Recovery.  An imbalance in any of these compartments can be harmful to ones overall fitness and performance.

In my personal opinion, the most important components for optimal performance are recovery and nutrition.  After a long, hard race around a track in a Ferrarri, is it best to refill the tank with ethanol fuel and not let the engine cool down?  Or is it best to fill up the gas tank with high octane fuel and check under the hood for any necessary adjustments?  Through taking the extra time to allow any damage to heal and refueling your tank with quality sources, you can increase your potential performance gains.

You are what you eat is the honest truth.  So today I am going to present to you 5 Superfoods which can be added your diet to increase recovery and performance. 

By definition, a Superfood is highly nutrient dense, may contains phytochemicals, and has health related benefits.  They usually contain little to no negative health consequences such as high fat content or ingredients which are difficult to pronounce.  The 5 superfoods listed below form naturally in the world (not artificially made) and can be found at local grocery stores!

Ginger

Raw ginger root

Ginger has been shown to reduce inflammation, increase circulation, and aid in digestion.  The major seller to an athlete is its power to reduce inflammation - a physiological process every athlete battles.  Futhermore, ginger increases circulation and reduces the absorption of bad cholesterol (LDL) by the small intestines.  This white stalk can be found in grocery stores raw and be used as an ingredient in salads and dressings.  Also, ginger can be found in drinks (Ginger Ale, Ginger beer) however the added sugar and alcohol content are not too beneficial.

Maca powder

Maca

The major role maca plays is in hormone regulation, specifically the adrenal glands.  This natural supplement helps to relieve stress in the body, allowing to recover better and faster.  Maca powder contains important micronutrients such as calcium, vitamins B1, B2, and B12.  Furthermore, it contains fatty acids which assist in the functioning of the immune system.  One teaspoon of Maca powder a day may keep the doctor away.

Chai Seeds

Chai seeds

The origins of the use of chai seeds for endurance energy dates back to the Mayan hunters during their long treks.  In 1 ounce of generic chai seeds, there is 9 grams of fats, 12 grams of carbohydrates, and 4 grams of protein equaling 137 calories.  But wait, there's more!  Not only are chai seeds packed with energy and 11 grams of fiber, they normalize blood sugar levels and prolong hydration.  These seeds can carry up to 10 times their size in water allowing for greater retention of water and electrolytes.

Quinoa

Quinoa

Quinoa and chai share similar origins as fuel for hunters and warriors during prolonged bouts.  In addition to its high energy content and potential to increase stamina, it is also a complete protein containing all 9 essential amino acids.  Furthermore, it contains high levels of folate, magnesium, phosphorous, iron and thiamin making it one of the best grains in the world for endurance athletes as a substitute for rice.

Kale

Kale leaves

This leafy green sure packs a punch.  Kale contains antioxidants which halt the formation of free radicals during aerobic exercise.  It is high in iron which is vital for the formation of hemoglobin in red blood cells (the oxygen transporter) and proper liver function.  Kale can also lower ones cholesterol levels and has anti-inflammatory properties.  Substitute romain lettuce with kale to truly make your salad nutrient dense.

Next Race? Canadian!

So after much deliberation, I have decided to take part in The Canadian Iron 113 triathlon which takes place on September 1st at Mooney's Bay.  After finishing my 70.3 Ironman less than 3 weeks ago... I have been itching to try the distance again.  I thought best to stay local this year and attempt something in my community.  Although it is not an Ironman sanctioned 70.3, it is still the identical distance however on much flatter ground than Mont Tremblant.  If anyone has ever taken part on Sunday Bike Days on Colonel By, they would know exactly what I mean about the bike leg of the race.

The only downside to this race is that it consists of many loops.  The bike leg is comprised of 6 x 15km loops along Colonel By while the running courses is made up of 3 x 7km loops.  This will make for easy monitoring of laps and fatigue levels, however highly repetitive scenery.  All I know is that by the end of 2012, I will complete this distance in under 5 hours.  It was my goal and it will stay like that.

Additionally, I have recently purchased my new racing machine - a Cervelo P2.  A much needed upgrade from my Scott Speedster S10.  In the coming week, I shall upload a few pictures to show you its setup.