Free Speed

Paul O’Donovan, the Olympic and World Champion rower once said that rowing is a very simple sport, A to B as fast as you can go, close the eyes and pull like a dog.

Whilst this is a very simplified account of what it takes to succeed in rowing, the same sentiments ring true for most sports, cycling included, but keep your eyes open.

Moving forward on a bicycle is all about getting the energy from your body into the bike in as efficient a manner as possible. Let’s say that you start with 100% and the aim is to get as much of that energy to last you as long as possible whilst still moving forward at an acceptable speed.

Most people waste at least 10 to 20% of their potential energy. When you think of the extent that professional teams with marginal gains go to in order to gain 1% shouldn’t every cyclist be a little more conscious of how much and exactly where their energy reserve is being used up. Nowadays many will place a big emphasis on nutrition and fuelling, both of which are extremely important, but then pay little attention to where that energy is being used, and often wasted.

Here are a few ways that you can save energy and gain free speed without spending a single euro on anything aerodynamic :

• Gear selection : Instead of being lazy about your gear selection and grinding a big gear over small drags try to be consciously aware of what gear feels the easiest for you at whatever given speed.

• Stopping and starting : This is a big one. So many times I see riders approach a stop sign, roundabout or traffic lights without shifting down into an easier gear on the approach. After coming to a halt they set off again in a gear 5 or 6 too high and replicate a squat session in a gym, including the appropriate moans and groans. Shift down beforehand and make it easy for yourself. Sean Kelly is the best I have seen at this. Even when descending he is always in the correct gear on the exit of every junction or corner and with incredible ease zips back up to speed whilst others are labouring 10 or 20 bike lengths behind.

• Beating yourself up going uphill and freewheeling downhill. Try going a little easier and more within yourself on the climbs and then keep pedalling over the top and down the other side. Your average speed will go up and your fatigue level at the end of the spin will go down.

• Always be conscious of the wind, what side it is coming from and how you can get as much shelter as possible from it. Pick a good wheel to follow. Preferably a big guy who knows how to ride his bike.

• Get down out of the wind : Try to relax your elbows and sit down into the bike. If you see a head on photo of your group try not to be the one sticking out helmet and shoulders above everyone else.

• Zip up your jacket : Fluro Yellow or green jackets seem to be the worst for this. A loose jacket will act like a sail to slow you down. Imagine trying to drag an umbrella behind you against the wind. Zip up and wear clothing the fits snugly. Cycling clothing has to be tight. GAA jerseys can be loose out on a field, but you don’t have a hurley or football with you on the bike.

• Go easy on the brakes and let the bike flow : Sometimes I watch people in groups and how early they brake going into corners and how much ground they have to make up each and every time on the way out, wasting enormous amounts of energy. Get a feel for your bike and learn how to brake smoothly.

These are just 7 very basic skills that if you master them will make a very noticeable difference to your efficiency out on the road.

Barry