By following a comprehensive training plan focused on peaking for their A-race, improving bike handling skills, practicing race simulation, and ensuring thorough preparation, a cyclist can optimize their race day execution to ride faster. Key elements include developing aerobic and anaerobic capacity through polarized training, monitoring training data, gaining experience in B-races, visualizing the course, and focusing on recovery. Proper bike fit, maintenance, and adjustments to reduce aerodynamic drag can also help increase speed.

1. By
Morten Pedersen
April 2015 (v1)
March 2017 (v2)
WANT TO RIDE FASTER ?
A Layman’s comprehensive decomposition with actionable items

2. F A S T ? E P I C F A S T ?
Do you want an epic win?
(G. Lemond & B. Hinault)
Aero hair-do!
(F. Coppi)
Win in style!
(Bartali & Coppi)
(L. Fignon)
Conquer a Tour stage?
(E. Merxck)
(J. Anquetil, left)

3. Objective: Ride Faster
A decomposition into actionable items
3
RIDE
FASTER
Increase your
Watts to
Weight ratio
Reduce
Resistance+
Increase your
Power
(Watts)
Reduce
Total
weight
Improve your
Aero-
dynamics
Improve the
Bike
Mechanics
Let’s look closer at SECTION 3
Objective
Level1
Level2
Improve race day
Execution
Prepare for
Race Day
Follow a
Training
Plan to
Peak
+
SECTION 1 SECTION 2 SECTION 3

4. SECTION 3
Improve race day execution
4

5. Train & Prepare
Train, practice and prepare like the pros
Advice from a Pro cyclist
(Ben Swift, 2014 Team Sky rider):
1. Write down your goal
2. Develop a Master Plan
3. Build base fitness
4. Push yourself (to your limit)
5. Know your numbers
(…including your limit.Without data it is
hard to tell how you’re improving)
6. Get technical (also prepare for course
and ride technical aspects)
7. Recce the route
8. Use your brain on race day
(Be smart about race day execution)
It sounds like what TCR preaches.
5
ImproveRaceDayExecutionà
Follow a
training plan to
peak at your A-race
Prepare for
Race Day
Use a coach to guide
you towards your
A-race objectives
Simulate race day and
use B-races to learn
from: both mistakes
and successes
Level2Level4
Have your training
plan based on
polarized training
Log your training data
and analyze it
Use the plan to ensure
you peak at
your A-race
Use a checklist to
ensure there’s nothing
you miss
Check the route &
Visualize your race
Recovery is part of
training!
Source: http://www.telegraph.co.uk/men/active/recreational-
cycling/10804307/How-to-train-like-a-pro-cyclist.html
Hone your bike
handling skills

6. Train by following a Training Plan
Form, Fitness & Fatigue – peak at your A-race
n It gets complicated very quickly – Train with a coach!
n Understanding your training plan is key for you to peak at your A-race
6
TrainingPeaks (and CumpuTrainer)
terms for form, fitness and fatigue:
n TSB: Training Stress Balance
aka freshness factor or form
(Yellow line on chart)
n ATL: Acute Training Load
(Purple line)
n CTL: Chronic Training Load.
A weighted average of daily
Training Stress Scores (Blue)
n IF: Intensity Factor. Normalized
Power versus your FTP
n TSS: Training Stress Score
(100 pts for 60 minutes at FTP)
Source:Trainingpeaks
PMC: Performance Management Center

7. Log your training data
Analyze your data, but don’t let numbers control you
n Many applications available. Here’s my preference
7
TrainingPeaks = leading edge for triathletes.
Pros: Unfathomable level of detail in data tracking and
analysis. Perfectly based on a coach and athlete
relationship centered around a training plan.
Cons: Requires some expertise to use.
Strava = road cyclists’ community.
Pros: A road cyclist community where bragging rights,
trophies, challenges are providing motivation and
competition. Easy upload from many devices. Also links
with CompuTrainer for automatic data upload.
Cons: Beware of ruining your training plan because you
want to win on Strava. Limited level of analytics.

8. Recovery is part of training
Enjoy recovery in its full scope without short cutting
Rest and Relaxation
n Active recovery: Flush out some of the lactic acid build-up
by spinning in zone 1 for 5-10 minutes (as cool down)
n Elevate your legs for a few minutes as soon as possible
following the workout. It helps re-distribute fluids pooled
up in your legs and takes the load of your heart
n Complete rest: Take a nap (~30 minutes) during the day to
accelerate recovery
n Get a good night’s sleep lasting 8+ hours. Go to bed early!
Some pros sleep 10-12 hours a night
Replenishments
n Take in carbs – rich in sugar – within 30 minutes of
finishing a hard workout
n Recovery drink
(e.g. Chocolate milk, brand powder mix, home made smoothie)
n Solids rich in carbs with a bit of protein. Much more advise can be
given by a nutritionist or your coach
n Keep hydrating throughout the rest of the day. Electrolytes
for the first hour then just water*.
8
*Endurance events lasting more than 4-5
hours may require several hours of
electrolyte replenishment depending on
your level of depletion (e.g. an Ironman in
hot weather will lead to extraordinary
depletion).

9. Hone your bike skills
Being safe is a foundation to be in control and be fast
Bike handling skills include:
n Straight riding
n Braking
n Turning & cornering
n Pedaling & gear shifting
n Ascending & descending
n Group riding
9
Risk
level

10. Hone your bike skills
Practice on grass or asphalt in area with no traffic
1. Use cones to practice slalom. Ride straight on the white line
2. Look back over your shoulder while riding.
Move one hand back and grab your saddle.Rotate upper body simultaneously
3. Handle your water bottle without looking down
4. Brake hard with your body weight thrust backwards
To achieve controlled braking,you should use both the front and back brakes,and sit well down
on the saddle,putting your weight over the back wheel to stabilize the bike.If you feel the bicycle
skidding,release the brakes a little before re-applying them
10
janheine.wordpress.com Bikeradar.com
Beginner's guide to essential cycling skills

11. Hone your bike skills
Cornering on descends
n Guide the bike around curves by leaning the frame and shifting
your weight in the direction you're turning (more so than turning
the handlebar)
11
§ Relax
§ Look ahead, through,
and around the bend
§ Look as far ahead as you
can.Your mind will steer
you towards that
§ On fast corners stay in
the drops with two
fingers on the brakes
Bicycling.com The Ultimate Beginner's Guide to Bicycling

12. Hone your bike skills – the pace line
Save 30-35% effort with proper drafting
n Keep circling through the paceline to allow every rider to draft and
take their turn in the lead
12
http://myworldfromabicycle.blogspot.ca
n Keep 1 wheel distance in between you and the rider in front of you
n Rotate every 60 seconds or less – depending on group size, wind and speed.
In general, the higher power output the shorter time between rotation

13. Simulate your A-race
Trial and error during training sessions and B-races
n Nutrition: Trial and error your solid and liquid nutrition on long runs and rides
n T1 and T2: Practice transitions as part of outdoor training
n After a lake swim – practice stripping off your wet suit as it was race day
n After a bike ride – have your shoes ready to get out on a short run immediately
n Trial and error all elements in B-races
n Sign up for one or two B-races, preferably shorter distances weeks prior to your A-race
to bring it all together, and learn from it. Now you should be ready!
13
Source:
Bicycling.com - Photo by Thomas MacDonald
Source:
OneTri.com
Source:
TriRadar.com
How to RemoveYourWetsuit Quickly

14. Preparation
Use a checklist to ensure there’s nothing you miss
14

15. Visualize Race Day
Ride the course. Envision the race and your success
n Ride all or parts of the race course prior to race day.
It helps knowing the course. Duration and effort will
seem easier.
n Visualize how you will execute on race day
(visualize the night before and/or on race morning)
n Plan out your tactics for a road race or zones to stay
within during your TT/triathlon
n Have a mental contingency plan – how will you deal
with unpleasant surprises?
(e.g. a flat, a loose crank-arm, an upset stomach)
15
Sources:
Left: Ironman.com article “Bike Know-How For
Triathletes”. Right: www.cyclingweekly.co.uk Tour
de France 2014 winner Vincenzo Nibali
Think about how
you tackle the
hard moments

16. WRAP-UP
Recap with the Full Overview à
16

17. Ride Faster
Full overview.Your turn to act to get faster
17
RIDE
FASTER
Reduce
Resistance+
Increase your
Watts to Weight
ratio
Improve your
Aero-
dynamics
Improve the
Bike
Mechanics
Improve A-race
Execution+
Increase your
Watts
Reduce total
Weight
Increase the
Cadence
Your body:
Loose Weight
Your bike:
Shed off
gear weight
Train & race
with a Power
Meter
Polarized
training
program
Nutrition
Pick a frame with
Good frame
stiffness*
Ensure
Right
Gearing
Use race tires with
Low Rolling
Resistance
Objective
Improve your
Riding (body)
Aerodynamics
Improve your
Bike & Gear
aerodynamics
Stay in
Aero-position
Tri-bike for
triathlons.
Aero-road or road
bike for peloton
races
Improve your
Flexibility
On road bikes:
Use drops.
Learn to descend
Upgrade gear
that reduce
drag the most
Draft
whenever allowed
Follow a
training plan
Prepare for
Race Day
Use a coach to
guide you to your
A-race objectives
Hone your bike
handling skills
Based the plan on
polarized
training
Simulate race
day and use B-
races to learn
from
Log your training
data & analyze it
Use the plan to
ensure you peak
at A-race
Use a checklist to
ensure there’s
nothing you miss
Check the route
and visualize
your raceRecovery is part of
training!
Ensure a well
Maintained
bike
Bike Fit!