70 - Kurt Bergin-Taylor on Aero Optimization

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.5:00 baseline aerodynamics CdA valuesMost aerodynamic male pro triathletes are around 0.200 and even below 0.230 considered very good for average-sized male0.250 to 0.270+ is common for reasonably well-fitted male age groupersTrack riders can be as low as 0.1606:45 how much of a time difference does this make? The Cody Beals case studyAt his current-ish CdA of 0.22, and using his IMMT power output of 260W average, Cody would be traveling at ~42kph on a flat courseIf he could get down to a very ambitious CdA of 0.18, he could get up to ~44kph, which is a savings of almost 12 minutes over 180km!At an optimized, track cycling world-class CdA of 0.16, he could hold 46kph at 260W. Of course, this is not a realistic value in all likelihood. 16:15 what can we do to improve aerodynamics?Test to determine CdAExperiment with position changes, starting with the front end and retest each iteration Spend some training time in that optimized position and at race-specific power AND speedSpend time wearing your full race kit in simulation workouts - especially helmets22:45 achieving and training that optimal head positionExperiment with stack height: sometimes a slightly taller stack can allow you to lower your headMirrors / photos and videos from the sideTrain the position in an interval format29:00 focus on that front end32:15 important equipment choicesFind the best helmet, test as many as possibleUnderstand your target speed and local climatic conditionsEvaluate cost-benefit of aero overshoes Marginal gains add up - especially in TT34:30 Saving energy on the bike is key in long course racing38:30 consider your ‘sustainable drag’ that is, making sure you can hold that position for the duration of the target event39:45 skin suit fabrics and fit