Speed is sexy but speed it not always cheap. Or is it? Here are ten tips for gaining speed. A few will cost you but most are changes you can easily and cheaply make before the race to make the most out of what you have.
Racing Flats
If you are at a healthy/normal body weight and do not suffer from any nagging foot conditions, you may benefit from racing flats. For 10K distance or less, look for a lightweight “slipper-like” shoe. For half marathon to marathon, look for a midweight/tempo trainer shoe. Training in these shoes should be done on the track only – and only for the mainset of the workout. Otherwise, save these shoes for race day (and equip them with elastic laces).
Going Sockless
Socks add one more layer to get wet between your foot and the shoe. Rather than taking the time to put on socks, for 10K distance or shorter try to grease up your shoes in the “hot spots” with Vaseline. For example, along the sides, in the back and against the tongue. Do not attempt this on race day; practice several times to be sure you will not get blistered or injured without socks.
Lighten Up
Look at your bike – wires, cables, bars, computers, lots of junk. Eliminate as much junk as possible and keep your bike neat, streamlined, and light. Be sure cables are routed as close to the frame as possible, eliminate any excess wires, go with streamlined cages behind your seat, on the frame or an aero drink system. Then, look at yourself. Are you racing at a healthy, optimal weight? The savings you make with healthy changes in body weight will likely set you up for time savings in the bike and run. While many athletes look to equipment to produce speed, look to yourself – what changes can you make in your diet or health to make you more responsive to your training program or healthier overall?
Transitions
Take your transitions seriously. You can save minutes in your race with the right transition. Before the race, draw a diagram of your transition area – sounds silly but do it once and you’ll have it down. A bright t-shirt or towel on the ground to indicate your stall. Shoes equipped with elastic laces. Socks inside the shoes sprinkled with baby powder. Helmet on the aerobars or on top of bike shoes. If you’ve mastered it, bike shoes can also be on bike. Sunglasses open inside the helmet. Race belt under your run shoes. Visor on top of run shoes. Is there anything else you really need? An extra gel, bar, etcetera but keep the area organized and run through it in your head several times before race day. It helps to visualize your transitions with a mantra (ie., helmet, glasses, shoes, go!) to keep you on track in transition and back into the real race.
Clothing
Baggy or loose clothing adds time. Keep your racing uniform as streamlined and aerodynamic as possible. Avoid open zippers, loose sleeves and baggy shorts. Keep everything neat and tucked tight to your body. For running races, dress as though it was 20 degrees warmer than it actually is outside. Avoid wearing tights unless absolutely necessary. Even in cool conditions – avoid wearing wind jackets or vests as these act like parachutes to catch the wind.
Packing It Up
If you are doing a long course event chances are you’ll need to pack food. A Bento Box is the easiest and most efficient way to carry your food. Cut open bar packages and slightly score gels before race start (but not the night before). You can also use black electrical tape to tape gels to the top tube (one on top of another, taping the top so when you rip it off the gel opens). Practice this several times in training to be sure packages don’t explode or chafe you while riding. You can also tape salt tabs to aerobars, use an empty water bottle to hold a spare tube, C02 cartridge and tire levers. Come up with clever ways to secure necessary items to your bike so you carry less on your body, more on your bike as aerodynamically as possible.
Race Belt
It’s as simple as that – wear a race belt! Secure your number to the belt with several pins. Then, before the swim roll your number up under your shorts/suit and keep it there until you need it for the bike or run. No need to fiddle with it in transition. Practice this in training to be sure pins stay closed and it doesn’t chafe your waist. If you put on your race belt in transition, you can also pin or rubberband gels or baggies to the belt for easy carry of necessary items.
Spring Cleaning
Before race season begins, take your bike to a reputable shop for a clean up/tune up. Replace the chain, cables, and check that tires have no holes. Clean your bike regularly – after riding in rain, sand, dirt be sure to clean the frame and chain. Think of all the time and money you spend training and traveling for a race. Spending the extra time now to clean and prepare your bike will save you from the costly “DNF” on race day.
Gear Up
The right gearing can make or break your race. Do a tooth count for your gears. On the rear wheel of your bike, count the teeth on the biggest and smallest cassettes. If you have a triple ring, you do not need to do this. You are prepared for any course. If you have a double ring (big & small), you will need to do this. Consider the courses you are doing this year – if you are doing mostly flat courses, you should having gearing around 11 – 23 or 12 – 23. If you are doing moderately hilly courses, you should be equipped with a 12 – 25. If you are doing extremely hilly courses (ie., Ironman Wisconsin, St. Croix), you may be wise to have a 12 – 27. Having the wrong gears for the course will mean that you will be working harder or mashing your gears when you could be conserving energy for your run.
Fast Toys
Athletes often ask about toys that give ‘free speed’. Above all, your commitment to a logical training program is the most important toy you will have. From there, you will find certain toys can shave time off your race. However, none of these replace months of hard work (plus the hard work is a much cheaper approach).
Bike fit: The single most important thing you can buy to make yourself fast is a proper bike fit from a reputable professional. Keep in mind that an ‘aero’ position is not necessarily the fastest position. If you are so low and aero that you are not comfortable, you will not go fast and you might even get injured over time. Look to local top performers for a recommendation on reputable bike fit professionals/shops.
Wheels: Other than body position, nothing but wheels will take off as much time. Race wheels are generally lighter. However, this comes at the cost of the cost. Race wheels are not cheap. Plus, race wheels may present difficulties with handling in certain weather conditions. A disc wheel is generally faster but is not the most nimble wheel and can handle differently in winds. Clincher vs tubular – depends on what you are most comfortable with changing in a race condition. Fast doesn’t mean a thing if you can’t change a flat. Above all, look for the most versatile race wheels to get the most out of your investment.
Aero frame: Obviously a lightweight aero frame looks cool but that alone will not make you fast. Bike weight is the least important of all factors that increase speed. If a new bike is not in your budget, consider keeping your bike clean and properly functioning to gain speed.
Aero bars: Your body creates a great deal of drag, reduce the frontal area that hits the wind and you’ll reduce drag. Clearly, getting aero in aero bars is ‘faster’ than sitting up because it reduces that frontal area. However, not all frames are designed for aero bars. Nor is everyone’s body designed to hold that position. Above all, comfort is key. If you are not comfortable in aero bars they will not make you faster.
Aero helmet: Simply put, aero helmets reduce drag. Regular vented helmets produce 400 percent more drag than an aero helmet. As a result, the time you save with an aero helmet will add up. The longer the course, the more savings you’ll make. Speed does come at a cost; for speed you do give up ventilation and these helmets aren’t cheap. Most aero helmets include very few vents. Since cycling is good for cooling the body overall overheating is generally not a problem but it might be something to consider if your race is very hot.
Enjoy a little free speed this season. Above all, keep your equipment functioning and your body following a smart training plan to be as fast as you can be this year.
