70 - Kurt Bergin-Taylor on Aero Optimization

What this episode covers

Endurance Innovation is now on Patreon [https://www.patreon.com/enduranceinnovation]! Have a peek at our page and show us some love. * 5:00 baseline aerodynamics CdA values * Most aerodynamic male pro triathletes are around 0.200 and even below  * 0.230 considered very good for average-sized male * 0.250 to 0.270+ is common for reasonably well-fitted male age groupers * Track riders can be as low as 0.160 * 6:45 how much of a time difference does this make? The Cody Beals case study * At 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 course * If 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 CdA * Experiment 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 speed * Spend time wearing your full race kit in simulation workouts - especially helmets * 22:45 achieving and training that optimal head position * Experiment with stack height: sometimes a slightly taller stack can allow you to lower your head * Mirrors / photos and videos from the side * Train the position in an interval format * 29:00 focus on that front end * 32:15 important equipment choices * Find the best helmet, test as many as possible * Understand your target speed and local climatic conditions * Evaluate cost-benefit of aero overshoes  * Marginal gains add up - especially in TT * 34:30 Saving energy on the bike is key in long course racing * 38:30 consider your 'sustainable drag' that is, making sure you can hold that position for the duration of the target event * 39:45 skin suit fabrics and fit