Getting faster at triathlon requires improving efficiency in swimming, biking, and running through both equipment upgrades and technique refinements. Some key areas of focus include:
- Lowering drag through optimized body positioning, aerodynamic equipment like helmets and bikes, and tight-fitting apparel. Proper drafting and using aero bars can also reduce drag while biking.
- Increasing power with optimized bike setups like compact gearing for hills and high-cadence pedaling styles that recruit different muscle fibers. Monitoring metrics like power and heart rate allows for targeted training.
- Improving efficiency on the bike through reducing rolling resistance with properly inflated high-performance tires and maintaining optimal cadence and
The document provides guidance on developing an effective triathlon training plan including the principles of desire, design, discipline and determination. It recommends 1 interval session and 1 endurance session per week for each sport, with a total of 6 sessions and an 80/20 split between endurance and speed work. The optimal training zones are described as well as strategies for periodization, interval structure, swimming, biking, running and cross-training workouts. Pre-race preparation and multiple race schedules are also covered.
James Hillier - Training Essentials for the Development of an Advanced High H...Athletics Northern Ireland
This document provides guidance on training for junior and elite sprint hurdlers. It discusses the importance of developing rhythm, efficiency, and momentum over hurdles. Specific training tasks are outlined for speed, technique, hurdling, strength, and power. Sample training weeks include track sessions, hurdling drills, lifting, and circuits. The goal is to prepare athletes technically and physiologically to perform under fatigue and pressure at championships.
Train for a Fast Ironman in 12 Hours a WeekTrainingPeaks
You don't need to devote your entire life to training in order to achieve your Ironman goals. Based on the article "Minimalist Ironman Training" by Matt Fitzgerald, here's how to train for a fast Ironman in just 12 hours a week. For more training advice like this, visit TrainingPeaks.com/Blog.
The document discusses concepts related to total football conditioning, including definitions of fitness components like strength, speed, and power. It provides examples of exercises that target different fitness qualities and recommendations for programming variables like sets, reps, distances, volumes, and order of exercises within a workout. The overall message is that the quality of efforts, recovery, and sequencing of workouts are critical for maximizing results.
How do HS, College, and Elites actually train?Stephen Magness
Looking at training programs of successful high school, college, and professional distance runners.
For more insight visit: http://www.ScienceofRunning.com
This document provides information about a workshop on developing skills through games and activities and assessing skills in Athletics 365. The workshop will cover delivering Athletics 365, developing skill using games, coaching styles and environments, learning styles, and assessing skill in Athletics 365. It discusses the growth of Athletics 365 since 2010 and challenges in assessing skills, using games, and planning youth development programs. Practical sessions will demonstrate warm-ups, skill activities, and assessments used in Athletics 365.
How to climb hills like a pro a performance guide for cyclists & triathlete...trab22
This document provides guidance on how to improve climbing hills for cyclists and triathletes. It discusses selecting an optimal bike setup for climbing, including choosing a lighter bike and gearing suited for hills. Techniques covered include maintaining an efficient cadence and pedaling form, changing body position, and managing energy and breathing on climbs. Sample training workouts target improving climbing strength and economy, such as hill repeats and intervals. The overall message is that regular hill practice is needed to develop climbing skills through experimenting with different techniques suited to an individual rider's body and abilities.
This document provides guidance on training 800-meter runners. It discusses the importance of genetics, training, coaching, and competitive spirit. It outlines the aerobic and anaerobic aspects of training for the 800-meter and emphasizes the need to balance both systems. Sample training plans are also included, dividing training into base preparation, specific preparation, and pre-competition phases focusing on intervals, repetitions, tempo runs and other drills. The goal is to maximize a runner's ability to produce energy throughout the entire 800-meter distance.
The document provides guidance on developing an effective triathlon training plan including the principles of desire, design, discipline and determination. It recommends 1 interval session and 1 endurance session per week for each sport, with a total of 6 sessions and an 80/20 split between endurance and speed work. The optimal training zones are described as well as strategies for periodization, interval structure, swimming, biking, running and cross-training workouts. Pre-race preparation and multiple race schedules are also covered.
James Hillier - Training Essentials for the Development of an Advanced High H...Athletics Northern Ireland
This document provides guidance on training for junior and elite sprint hurdlers. It discusses the importance of developing rhythm, efficiency, and momentum over hurdles. Specific training tasks are outlined for speed, technique, hurdling, strength, and power. Sample training weeks include track sessions, hurdling drills, lifting, and circuits. The goal is to prepare athletes technically and physiologically to perform under fatigue and pressure at championships.
Train for a Fast Ironman in 12 Hours a WeekTrainingPeaks
You don't need to devote your entire life to training in order to achieve your Ironman goals. Based on the article "Minimalist Ironman Training" by Matt Fitzgerald, here's how to train for a fast Ironman in just 12 hours a week. For more training advice like this, visit TrainingPeaks.com/Blog.
The document discusses concepts related to total football conditioning, including definitions of fitness components like strength, speed, and power. It provides examples of exercises that target different fitness qualities and recommendations for programming variables like sets, reps, distances, volumes, and order of exercises within a workout. The overall message is that the quality of efforts, recovery, and sequencing of workouts are critical for maximizing results.
How do HS, College, and Elites actually train?Stephen Magness
Looking at training programs of successful high school, college, and professional distance runners.
For more insight visit: http://www.ScienceofRunning.com
This document provides information about a workshop on developing skills through games and activities and assessing skills in Athletics 365. The workshop will cover delivering Athletics 365, developing skill using games, coaching styles and environments, learning styles, and assessing skill in Athletics 365. It discusses the growth of Athletics 365 since 2010 and challenges in assessing skills, using games, and planning youth development programs. Practical sessions will demonstrate warm-ups, skill activities, and assessments used in Athletics 365.
How to climb hills like a pro a performance guide for cyclists & triathlete...trab22
This document provides guidance on how to improve climbing hills for cyclists and triathletes. It discusses selecting an optimal bike setup for climbing, including choosing a lighter bike and gearing suited for hills. Techniques covered include maintaining an efficient cadence and pedaling form, changing body position, and managing energy and breathing on climbs. Sample training workouts target improving climbing strength and economy, such as hill repeats and intervals. The overall message is that regular hill practice is needed to develop climbing skills through experimenting with different techniques suited to an individual rider's body and abilities.
This document provides guidance on training 800-meter runners. It discusses the importance of genetics, training, coaching, and competitive spirit. It outlines the aerobic and anaerobic aspects of training for the 800-meter and emphasizes the need to balance both systems. Sample training plans are also included, dividing training into base preparation, specific preparation, and pre-competition phases focusing on intervals, repetitions, tempo runs and other drills. The goal is to maximize a runner's ability to produce energy throughout the entire 800-meter distance.
This document discusses the benefits of training with power and provides guidance on how to incorporate power training into a cycling training plan. It begins by outlining the goals of power training, which include accurately testing abilities and tracking progress, setting appropriate training zones, and establishing race-specific training intensities. The document then reviews key power metrics like FTP and training zones. It provides advice on testing to determine FTP and zones and gives examples of zone-based workouts. Finally, it discusses practical applications of power training like working with hills and fluctuating intensity to maximize efficiency.
Pete Pfitzinger presented "Marathon Training: How to optimize your training program to reach your potential" on Wednesday, January 18, 2012.
Pete Pfitzinger, a two-time Olympic marathoner, exercise physiologist, coach and co-author of Advanced Marathoning, provided insights on how to develop your marathon training program to reach your potential. In this free webinar, Pete provided details on the right balance of training to optimize your marathon performance, including long runs, tempo runs, marathon pace runs, VO2 max training, speed training and recovery runs. The session wrapped up with a discussion of how to taper your marathon training over the last few weeks so you are fit and fresh for a personal best. This archived webinar will be useful for any marathoner who wants to improve their performance.
The 3 most critical elements of marathon training (aerobic threshold, learning to utilize fat as a fuel source at marathon pace, and increasing muscular endurance) and how you can specifically target these essential physiological factors in training.
This document outlines a strength and conditioning protocol for Harrogate Rugby that focuses on athlete monitoring, empowerment, and individual needs. It implements daily microcycles over a Saturday to Friday period based on each player's physical state - purple for high acquisition, green for medium acquisition, amber for high activation, red for medium activation, and blue for recovery. Sample training sessions are provided for each state, ranging from heavy lifting to bodyweight exercises to swimming/cycling/yoga. The goal is to provide athlete-centered programming that can adapt to daily lifestyle needs.
The Process of Endurance Training.
Learn how to develop endurance and the models you can use to conceptualize the training behind it.
http://www.ScienceofRunning.com
This document provides information on running training and tips for 10k races. It discusses why people run, types of running including jogging for fitness and competitive running. Benefits of running include health, social aspects, and improved appearance. Types of training covered are aerobic endurance, VO2 max, lactate threshold, intervals, hill running, and efficiency training. The document provides tips for carb loading before races, starting slowly, focusing on breathing and form, breaking distances into chunks, and walking if needed. Stretching exercises and advice on injuries are also summarized.
Tour de France sprinters are a unique type of rider. Not only must they possess tremendous speed and be willing to take big risks, they must also have the endurance to climb the high mountains, complete every stage, and still have enough left to fight for the top placings. This slide share offers insights into how these riders perform.
A look at how to set your runners up for long term development. Comparing HS, college, and professional runners training
http://www.ScienceofRunning.com
These slides provide tips & techniques how to start running for and preparation for long distance race. I prepare it during the preparation for Bangkok Marathon 2012 within my organization. Feel free to drop any questions you may have. I deliberately removed the details training plan for full marathon - that's better in spreadsheet format.
Advanced Marathon Training Plan Comparison - Higdon Versus PfitzingerGreg Strosaker
The document compares the Higdon Advanced II marathon training plan to Pfitzinger's 18-70 Mile plan across multiple elements. It finds that the Pfitzinger plan incorporates more advanced periodization, higher total mileage and longer runs, more intense workouts like tempos and intervals, and better recovery. The Pfitzinger plan is more targeted at developing a marathoner's physiology while the Higdon plan retains some elements more suitable for beginners.
The document outlines a marathon training program with the objectives of improving strength, endurance, and completing the race injury free. It emphasizes discipline, drive, and patience. The most important training components are long runs over 17 miles to build endurance, tempo runs to improve lactate threshold, VO2max runs to strengthen lungs, speed training with sprints, recovery runs at an easy pace, and marathon pace runs to practice for the actual race pace and form. The accompanying website provides training plans for beginner, intermediate, and advanced runners.
The document provides information and advice about optimizing recovery after endurance training and competitions through proper hydration and nutrition. It discusses how strenuous exercise can temporarily impair immune function by increasing stress hormones, leaving athletes vulnerable to illness. It recommends consuming enough calories, carbohydrates, and a balanced mix of vitamins and minerals from food and supplements to support immune health during intense training periods. Consuming 500-600mg of vitamin C daily before and after long endurance events is also suggested as a potential way to boost immunity. Proper hydration and refueling with carbohydrates after workouts and races is emphasized as important for recovery.
The document discusses strategies for increasing running stride rate to improve speed and efficiency. It recommends focusing on maintaining a cadence of around 180 strides per minute during easy runs. Downhill strides can also help increase stride rate. Most elite distance runners have a stride rate between 178-184 strides per minute. It also provides race reviews and classified advertisements.
The document provides coaching tips and instructions for teaching the Les Mills GRIT series workout. It discusses the science behind high intensity interval training and cites a study that found replacing one cardio class per week with two GRIT workouts led to greater improvements in aerobic fitness, body fat reduction, and strength compared to a control group. The coaching model for GRIT involves setting up exercises, connecting with participants, driving them through intense intervals, and resetting before the next set. Details are provided on proper form and variations for exercises like squats, lunges, pushups, and jumps.
The document discusses training for 10K and marathon running. It outlines the physiological qualities needed for each distance, including a big VO2 max and high fractional use of oxygen for 10K, and an ability to utilize fat and glucose for marathon running. It then provides example training plans for a 10K runner, outlining a periodized yearly plan with base building, capacity work, lactate threshold work, and peaking for races. It emphasizes gradually increasing mileage, incorporating sessions for VO2 max, lactate threshold, and muscular power development over the year.
The natural selection of Endurance Training. How training distance runners has evolved over the years. And how we can apply that knowledge to train runners.
http://www.ScienceofRunning.com
West Virginia Basketball Strength and ConditioningTeamBuildr
West Virginia has been a very successful basketball team in the NCAA. Though they have great talent, they also have a great work ethic. A huge concept of their strength training is accountability and the four P's (Prudent, Productive, Practical, Purposeful). Next, he breaks down the workouts and how to get the most from these workouts. He also speaks of how West Virginia basketball breaks down the year and when they use each exercise. Finally, he provides a sample workout for his athletes. The Mountaineers appear to have their work cut out for them throughout the year, but that work certainly pays off on the court.
This document provides a 3-month conditioning program for a 17-year old central defender completing a football scholarship. The needs analysis identifies that the player needs to increase lean muscle mass, speed, strength, agility, and functional movement. The program consists of a 6-week hypertrophy block followed by a 6-week max strength block. The strength program focuses on multi-joint exercises at 85-100% of 5RM. The conditioning program emphasizes developing high-speed running, sprinting, and muscular resilience through small-sided games and position-specific drills. Training is periodized and volume is reduced later in the week to optimize readiness for games. The program aims to reduce injury risk and increase performance.
The document discusses simplifying rigging for junior rowing coaches. It explains that the three most important factors for rigging are oar/oarlock pitch, oarlock height, and heel height. While span and spread measurements vary slightly between boat types, getting these three factors right is key. Adjusting outboard rather than span has more impact on loading. Higher gearing ratios provide more power but smaller stroke length, while lower ratios allow for longer strokes. Body positioning must also be considered in relation to rigging settings.
The document discusses various topics related to improving splitboarding equipment and techniques. It examines issues with bindings being difficult to use in rough conditions and the potential to improve the system. It also looks at ways to make boots better suited for both riding and climbing. Other areas explored are reducing the weight, complexity and cost of skins; utilizing lighter composite materials to make boards more durable yet lightweight; and designing gear to serve multiple purposes to carry less equipment. Safety topics covered include avalanche safety devices and systems that could be integrated into splitboards or other gear.
This document discusses the benefits of training with power and provides guidance on how to incorporate power training into a cycling training plan. It begins by outlining the goals of power training, which include accurately testing abilities and tracking progress, setting appropriate training zones, and establishing race-specific training intensities. The document then reviews key power metrics like FTP and training zones. It provides advice on testing to determine FTP and zones and gives examples of zone-based workouts. Finally, it discusses practical applications of power training like working with hills and fluctuating intensity to maximize efficiency.
Pete Pfitzinger presented "Marathon Training: How to optimize your training program to reach your potential" on Wednesday, January 18, 2012.
Pete Pfitzinger, a two-time Olympic marathoner, exercise physiologist, coach and co-author of Advanced Marathoning, provided insights on how to develop your marathon training program to reach your potential. In this free webinar, Pete provided details on the right balance of training to optimize your marathon performance, including long runs, tempo runs, marathon pace runs, VO2 max training, speed training and recovery runs. The session wrapped up with a discussion of how to taper your marathon training over the last few weeks so you are fit and fresh for a personal best. This archived webinar will be useful for any marathoner who wants to improve their performance.
The 3 most critical elements of marathon training (aerobic threshold, learning to utilize fat as a fuel source at marathon pace, and increasing muscular endurance) and how you can specifically target these essential physiological factors in training.
This document outlines a strength and conditioning protocol for Harrogate Rugby that focuses on athlete monitoring, empowerment, and individual needs. It implements daily microcycles over a Saturday to Friday period based on each player's physical state - purple for high acquisition, green for medium acquisition, amber for high activation, red for medium activation, and blue for recovery. Sample training sessions are provided for each state, ranging from heavy lifting to bodyweight exercises to swimming/cycling/yoga. The goal is to provide athlete-centered programming that can adapt to daily lifestyle needs.
The Process of Endurance Training.
Learn how to develop endurance and the models you can use to conceptualize the training behind it.
http://www.ScienceofRunning.com
This document provides information on running training and tips for 10k races. It discusses why people run, types of running including jogging for fitness and competitive running. Benefits of running include health, social aspects, and improved appearance. Types of training covered are aerobic endurance, VO2 max, lactate threshold, intervals, hill running, and efficiency training. The document provides tips for carb loading before races, starting slowly, focusing on breathing and form, breaking distances into chunks, and walking if needed. Stretching exercises and advice on injuries are also summarized.
Tour de France sprinters are a unique type of rider. Not only must they possess tremendous speed and be willing to take big risks, they must also have the endurance to climb the high mountains, complete every stage, and still have enough left to fight for the top placings. This slide share offers insights into how these riders perform.
A look at how to set your runners up for long term development. Comparing HS, college, and professional runners training
http://www.ScienceofRunning.com
These slides provide tips & techniques how to start running for and preparation for long distance race. I prepare it during the preparation for Bangkok Marathon 2012 within my organization. Feel free to drop any questions you may have. I deliberately removed the details training plan for full marathon - that's better in spreadsheet format.
Advanced Marathon Training Plan Comparison - Higdon Versus PfitzingerGreg Strosaker
The document compares the Higdon Advanced II marathon training plan to Pfitzinger's 18-70 Mile plan across multiple elements. It finds that the Pfitzinger plan incorporates more advanced periodization, higher total mileage and longer runs, more intense workouts like tempos and intervals, and better recovery. The Pfitzinger plan is more targeted at developing a marathoner's physiology while the Higdon plan retains some elements more suitable for beginners.
The document outlines a marathon training program with the objectives of improving strength, endurance, and completing the race injury free. It emphasizes discipline, drive, and patience. The most important training components are long runs over 17 miles to build endurance, tempo runs to improve lactate threshold, VO2max runs to strengthen lungs, speed training with sprints, recovery runs at an easy pace, and marathon pace runs to practice for the actual race pace and form. The accompanying website provides training plans for beginner, intermediate, and advanced runners.
The document provides information and advice about optimizing recovery after endurance training and competitions through proper hydration and nutrition. It discusses how strenuous exercise can temporarily impair immune function by increasing stress hormones, leaving athletes vulnerable to illness. It recommends consuming enough calories, carbohydrates, and a balanced mix of vitamins and minerals from food and supplements to support immune health during intense training periods. Consuming 500-600mg of vitamin C daily before and after long endurance events is also suggested as a potential way to boost immunity. Proper hydration and refueling with carbohydrates after workouts and races is emphasized as important for recovery.
The document discusses strategies for increasing running stride rate to improve speed and efficiency. It recommends focusing on maintaining a cadence of around 180 strides per minute during easy runs. Downhill strides can also help increase stride rate. Most elite distance runners have a stride rate between 178-184 strides per minute. It also provides race reviews and classified advertisements.
The document provides coaching tips and instructions for teaching the Les Mills GRIT series workout. It discusses the science behind high intensity interval training and cites a study that found replacing one cardio class per week with two GRIT workouts led to greater improvements in aerobic fitness, body fat reduction, and strength compared to a control group. The coaching model for GRIT involves setting up exercises, connecting with participants, driving them through intense intervals, and resetting before the next set. Details are provided on proper form and variations for exercises like squats, lunges, pushups, and jumps.
The document discusses training for 10K and marathon running. It outlines the physiological qualities needed for each distance, including a big VO2 max and high fractional use of oxygen for 10K, and an ability to utilize fat and glucose for marathon running. It then provides example training plans for a 10K runner, outlining a periodized yearly plan with base building, capacity work, lactate threshold work, and peaking for races. It emphasizes gradually increasing mileage, incorporating sessions for VO2 max, lactate threshold, and muscular power development over the year.
The natural selection of Endurance Training. How training distance runners has evolved over the years. And how we can apply that knowledge to train runners.
http://www.ScienceofRunning.com
West Virginia Basketball Strength and ConditioningTeamBuildr
West Virginia has been a very successful basketball team in the NCAA. Though they have great talent, they also have a great work ethic. A huge concept of their strength training is accountability and the four P's (Prudent, Productive, Practical, Purposeful). Next, he breaks down the workouts and how to get the most from these workouts. He also speaks of how West Virginia basketball breaks down the year and when they use each exercise. Finally, he provides a sample workout for his athletes. The Mountaineers appear to have their work cut out for them throughout the year, but that work certainly pays off on the court.
This document provides a 3-month conditioning program for a 17-year old central defender completing a football scholarship. The needs analysis identifies that the player needs to increase lean muscle mass, speed, strength, agility, and functional movement. The program consists of a 6-week hypertrophy block followed by a 6-week max strength block. The strength program focuses on multi-joint exercises at 85-100% of 5RM. The conditioning program emphasizes developing high-speed running, sprinting, and muscular resilience through small-sided games and position-specific drills. Training is periodized and volume is reduced later in the week to optimize readiness for games. The program aims to reduce injury risk and increase performance.
The document discusses simplifying rigging for junior rowing coaches. It explains that the three most important factors for rigging are oar/oarlock pitch, oarlock height, and heel height. While span and spread measurements vary slightly between boat types, getting these three factors right is key. Adjusting outboard rather than span has more impact on loading. Higher gearing ratios provide more power but smaller stroke length, while lower ratios allow for longer strokes. Body positioning must also be considered in relation to rigging settings.
The document discusses various topics related to improving splitboarding equipment and techniques. It examines issues with bindings being difficult to use in rough conditions and the potential to improve the system. It also looks at ways to make boots better suited for both riding and climbing. Other areas explored are reducing the weight, complexity and cost of skins; utilizing lighter composite materials to make boards more durable yet lightweight; and designing gear to serve multiple purposes to carry less equipment. Safety topics covered include avalanche safety devices and systems that could be integrated into splitboards or other gear.
Biomimicry provides models for solving engineering problems related to mobility. Aerodynamics of high-speed trains caused noise issues that were addressed through biomimicry. The streamlined beak of kingfishers and serrated wing feathers of owls inspired modifications to bullet train designs that reduced drag and noise. The boxfish's ability to stabilize itself through vortices also inspired more stable vehicle designs like the super-aerodynamic bionic car. Additionally, the honeycomb structure and thick tread of tires took inspiration from nature to provide better load bearing, reduced heat and noise.
Rigging a boat involves setting the oarlock height, foot height, and stretcher position to ensure crew comfort and an efficient stroke. The key factors that influence the stroke are heel height, oarlock height, and oar/oarlock pitch. Common span and spread measurements are provided for sculling and sweep rowing. While these measurements have historical precedent, all boats could theoretically use the same values. Proper rigging allows the crew to achieve the target arc length and catch/finish angles through adjustments to these factors.
This document discusses how biomimicry, or mimicking designs found in nature, can be applied to improve mobility technologies. It provides examples of how studying nature inspired improvements to high-speed train aerodynamics by mimicking kingfisher beaks and owl feathers. The shinkansen bullet train was able to travel 10% faster while using 15% less energy due to a more streamlined design inspired by nature. Vehicle stability was also improved by mimicking the shape of box fish, which create self-stabilizing vortices. Tires and windshields were given nature-inspired designs to increase durability and enable self-cleaning.
This document discusses how biomimicry, or mimicking designs found in nature, can be applied to improve mobility technologies. It provides examples of how high-speed trains were made quieter by mimicking owl feathers to reduce noise from pantographs. Car aerodynamics and stability were also improved by mimicking the streamlined beak of kingfishers and self-stabilizing vortices of boxfish. Tires were designed to mimic the load-bearing honeycomb structure of bee hives for durability. Windshields were given hydrophobic surfaces like the sacred lotus leaf to enable self-cleaning.
The document discusses braking systems for motorsports vehicles. It covers the main requirements for braking systems including controlled deceleration in various conditions. The key components of braking systems are described including the energy source, modulation system, transmission system, and friction components. Drum brakes and disc brakes are the main types discussed. Factors affecting braking efficiency and design considerations for motorsports braking systems are also summarized.
This document provides coaching tips and strategies for completing an Ironman triathlon with a swim-bike-run course layout. Some key points:
- The bike course is deceptive with the hardest parts being the last 11 miles of each loop and riders should save energy for these sections.
- The first climb out of T1 and miles 45-50 of each bike loop are particularly challenging. Climbs should be spun smoothly without surges to conserve energy.
- The run course has two major hills in town and by the ski jumps that require power walking or planned walk breaks to aid recovery. Downhill running skills can help maintain speed on declines.
- Proper fueling, gearing
The document discusses the basics of electric motors including their advantages, factors to consider when selecting a motor such as power requirements and nameplate information, different types of motor drives including pulleys and belts, examples of calculations for determining pulley speeds and diameters, determining belt length, step pulleys, and types of motor switches. The document provides information on electric motors to help with proper selection and understanding of their operation.
Gear Fundamentals & _Failure Analysis.pdfZiad Salem
Scott Ouellette from Rexnord Industries presented on gear fundamentals and failure analysis at the Vibration Institute – Piedmont Chapter meeting in Myrtle Beach, SC on May 5th and 6th, 2016. The presentation covered topics including the different styles of gear reducers, best maintenance practices, common failure modes, and technology enhancements that can extend gear and bearing life. Predictive maintenance using data-driven decisions was emphasized as the most effective approach.
Transmissions allow engines to operate at optimal RPM for efficiency using gear ratios to reduce RPM and multiply torque. They contain gears that change the speed and direction of rotation. Planetary gears, common in automatic transmissions, use three components - sun gear, planet gears, and ring gear. By holding one component and driving another, different gear ratios are achieved like underdrive, overdrive, and reverse. Ratios are calculated using the number of teeth on each component.
The document discusses various gearbox design options for lifting equipment, including their advantages and disadvantages. It considers rack and pinion lifts, pulley systems, single vs. double string supports, screw/worm winding, planetary gear systems, worm gearboxes, and compound spur gear trains. It ultimately recommends a standard compounded gear train design due to its simpler assembly and maintenance compared to other options like planetary gears, which would be preferable but have greater complexity.
The document presents the design of a bicycle called the Icycle that can be ridden on snow and ice. It discusses various wheel ideas such as skis, big wheels, and studded wheels to provide traction. A belt tread system with studs is selected for the design. The frame will be made of chrome molybdenum steel. A braking system using studded tires and brake discs is designed. The completed design is specified to support up to 100kg, reach 14km/h speed, and stop within 21m on snow and ice.
Super Scooter Brochure; Electric Motorcycles; Dec 8 2015Mark Davis
Device Solutions Incorporated is introducing two new high-performance electric motorbikes, the DSI Super Scooters IS 161 A and IS 91. Both scooters can reach speeds of 130 km/h and 120 km/h respectively, doubling the top speed of most electric motorbikes. They are powered by a 5000 Watt electric motor and a lithium-ion battery that provides longer range and lifespan compared to traditional lead-acid batteries. The document provides specifications for each model including battery type, motor, frame, and performance characteristics. Pricing is listed starting at $3,650 for orders of 5 or more units.
The document discusses various robot drive train options including 2 wheel, 4 wheel, 6 wheel, 8 wheel, and mecanum drives as well as treads and swerve drives. It covers traction fundamentals and factors like weight distribution and coefficient of friction. Recommendations are provided for transmission types from AndyMark and BaneBots. Tips emphasized designing for repair ability, alignment, and avoiding long cantilevered loads. Championship winners from 2008-2010 used a variety of drive types showing many can work with the right drive team.
The suspension system connects a vehicle to its wheels using springs, shock absorbers, and linkages. It serves two main purposes - contributing to handling and braking, and protecting the vehicle and passengers from road shocks. Common suspension types include independent front suspensions like MacPherson struts and solid rear axles with leaf springs. Proper suspension provides cushioning, stability, and ride comfort while preventing excess body movement.
The document summarizes the key features and specifications of the 2012 Suzuki V-Strom 1000 motorcycle. It highlights the 996cc liquid cooled engine, broad gear ratios, adjustable windscreen, comfortable ergonomics, and dual disc brakes. Media praise its nimble handling in traffic and powerful yet smooth engine. A specification table compares the V-Strom to the 2012 Triumph Tiger 1050, Yamaha Super Tenere, and BMW R1200GS on various technical details.
Clutches and brkesSelect any 3 position random motion out of real world and d...sahb78428
This document discusses various types of clutches and brakes used in production machinery. It begins with an introduction to clutches and brakes, noting they are mechanically similar devices used for starting high inertia loads and emergency disconnect. It then describes different actuation methods and energy transfer means for brakes and clutches. The remainder of the document discusses specific types of clutches and brakes in more detail, including positive contact, friction, overrunning, centrifugal, magnetic, fluid couplings, and drum/disk brakes. It concludes with sections on clutch/brake selection, service factors, materials, and energy/temperature considerations.
This document provides an overview of rope rescue techniques presented by the WPAFB FD. It discusses rope types, knots, anchoring, mechanical advantage systems, and basket operations. Static and dynamic ropes are described along with their strengths and uses. Common rescue knots like the figure eight, clove hitch, and bowline are demonstrated. Proper rope inspection, care, and retirement are covered. Anchoring techniques like pickets and critical angles are explained. Mechanical advantage systems like Z-rigs, block and tackles, and their uses are summarized. Stokes basket operations including packaging and lowering a patient are outlined. Considerations for trauma patients involving blunt force injuries and falls are presented. Personal protective equipment and safety protocols for
2. Wetsuits
• Benefits: • Types
– Floats body higher in water – Full length
– Insolation, lowers cold water – Sleeveless (Farmer John)
• 1% slower, cooler, easy to get in/out
shock,
– Speed suit
– 3-7 % speed increase • For non legal wetsuit swims
– Biggest help to weak swimmers
and people with low body fat
• Negatives:
– overheat in warm races
– Hard to get off in T1
– Hard to feel the water
3. Drafting
• 18-25% improvement!
– Next to their hip is most
efficient behind the bow
wave
– directly behind them if
they are not kicking
– Stay on lee side if
possible
7. Biking Form
1. Your form is a balance of Aerodynamics vs Comfort vs Power.
2. Aerodynamic is not just important for the fast biker. Slower bikers spend more time on
the course and the benefits add up.
3. Body take time to adapt to more aggressive positions.
8. Air resistance
12
• Air drag is major resistance
above 10-12 mph 10
• At race speeds 70-88% of drag
8
is air resistance
• Body takes 65-80% of the total 6 TT
drag at race speed. ROAD
Friction
• Drag is not linear but goes up 4
at a cubic rate with speed 2
• Aerodynamics goal
– Decrease frontal surface area 0
1 2 3 4 5
– Smooth the flow of air.
– Retain as much power and
comfort in the position.
9. Reducing Wind Drag
• Body is 65-85% of drag • Bike frame is 15-25%
– Changing body position is the $1500-5500
best and least expensive way
• Wheels are 6-16%
to become faster
– Deep dish 60% decrease
– Aero helmet can save 3-7%
~$900
total drag ~$150
– Disk 70% decrease ~$1200
– Tight fitting clothing instead of
loose fit can save 3-4% ~$50- – The best wheel < 10%
150
– Clip-on aero bars 25% ~$100
10. Rolling Resistance
• Each tire takes can take 10-30 • Training tires
watts to move depending on – Made of thicker rubber, puncture
tire material, inflation, and barrier
weight load. – Longer life 2000+ miles
– Fewer flats
• Tire inflation
– Most tires work best between 90- • Race tires
120 psi. – Light, supple, no puncture barrier
– Lower pressure for wet roads – Wear out quickly 500-1000 miles
– Over inflation does not let the tire – Can save 10-20 watts
deform over bumps. This hurts – Easier to puncture
traction and slows you down. – Need to be watchful of road
– Front tire should be ~5 psi lower
then rear to help turning
• Risk vs. reward, you have to
– Too low of pressure and you can
decide how much of a risk you
pinch flat are willing to take of puncturing
to go faster.
–
12. Getting faster working less
• Updated tires • year 2011 2012
• Updated bike • norm 273 264
• Updated body • avg 259 252
position • mph 22.7 24.0
– Lower body
– Moved arms in
Net: 7-9 watts less work
– Form fitting jersey
to go 1.3 mph faster
13. Cadence
• Slower 50-80 rpm • Fast 80-100 rpm
• Recruit fast twitch muscles • Use slow twitch muscles
that burn glycogen stores that burn mostly fat
• Muscles are depleted for • Can have similar cadence
the run as run (85-90)
• Feels harder • Lower perceived effort
• Higher stress on joints • Become more efficient at
• Stress muscle system vs high intensity
cardiovascular and • Become inefficient at very
respiratory high cadence
• Stress cardiovascular and
respiratory systems more
then muscle system
14. Gearing
• Standard Crank 53 X 39
– Gives high end speed 35+
– Not great to climb without a
bigger rear cassette.
– Requires strong power to weight
ratio
• Run out of gears • Compact Crank 50 X 34
– climbing – Easier to climb with
– descending
– With new cassettes still give
– tailwind
good top end speed for most
• Important to have the right races
gear ratio for the race terrain.
• Rear Cassette
Brice Prairie vs. IM Wisconsin
– Old style 12-23, 25, 27
– New 11-23, 25, 27, 28, 29
17. Pedaling
• Pedal Efficiency
• Zone 1 12-5 o’clock
– Power zone everyone does
this well
• Zone 2 5-8 o’clock
– Keep force by pulling through.
– think scraping mud off
• Zone 3 8-12 o’clock
– Unweight leg as it come up. This
is harder the more aero you are.
Don’t let your leg be dead weight
• Increased efficiency
– Studies showed a full stroke vs.
down only increased power 57-
87% with using more muscle
groups and added efficiency.
18. Extra Weight
• Run • Bike
– Drop 2 – Each pound of weight
sec/mile/pound. lost is like gaining 1.5
• 5 lbs = 30 sec on a 5K watts of FTP when
• 10 lbs = 60 sec on a 5K climbing.
– Deal with heat better – Less air resistance
19. Tech to train and race better
• How do you • What to measure
– Find your race pace – Perceived effort
– Hold that pace over – Mph/pace
different conditions – Heart rate
– Train smarter – Generated power
– Learn from your
mistakes
20. Run pacing using GPS
• Benefit • Negates
– Gives consistent pacing – Pacing on hills is hard with
with instant feedback only MPH
– Do interval training – Can take time to acquire
anywhere. Don’t need a satellites in T2
measured track.
– Use tools like VDOT for – Tools
pace guidance – Garmin Forerunner series
– Able to test and recalibrate – Garmin 310XT/910XT (tri
your training zones as you design to be used for
get stronger swim, bike, and run)
– Store races and training – Nike+ SportWatch
runs to review
21. Minimalistic Pacing Strategy
• Perceived effort
– Must be in tune with their body
– Have to fight adrenaline rush at the start
– Physical/Mental peaks and valleys during a race
– Very few people can accurately do this
• MPH on bike
– Influenced by everything, wind, elevation
changes, tires, road….
– Both are impossible to review afterwards to see
how you did
22. Heart Rate Zones
• Benefits: • Negatives
– Shows stress on your body – Reactive measurement of
– You have zones to target body stress.
for training and racing. – Delayed 30-90 seconds
after intensity change
– Zones will be different on
bike vs run 5-10%
– Affected by outside forces
Caffeine, sleep, hydration,
stress, people around you
– Drifts during a race
– Hard to measure fitness
23. Power (watts)
• Benefit: • Negatives
– Measures how hard – Expensive $1000
your body is working – Information overload
– Not affected by at the start
outside stimulus – Requires learning new
– Changes in fitness ways to train and race
levels can be – Only used on the bike
measured and
charted.
– You can use data from
others.
24. Power Measurements
• Power • Normalized power (NP)
– Power you are exerting on your – Average power taking into
crank or wheel. Measured in
watts
affect metabolic cost. More
accurate then average
• Threshold power (FTP)
power as it penalized
– Max power you can hold for 1
hour
harder efforts.
• Intensity factor (IF) • Variable index (VI)
– Average power of a ride divided – Normalized power divided by
by FTP average. Shows how steady you
rode. Below 1.05 is considered a
well paced.
• Training stress score
(TSS)
– Adding intensity factor of a ride.
– How much stress you had in a
ride based on your current FTP
25. Pacing Using Power
• Intensity for different distances – Half Ironman age group 70%-79%
– Ironman age group 60%-70% – Elite Half Ironman 80%-89%
– Elite ironman 70%-79% – Sprint and Olympic bike 90% - 104%
27. Hill Pacing Guidelines
• power to weight rules on hills. • Below 6 mph work well above
Climbing is done at a slow goal pace. Big return on
speed. Get out of the aero output with no wind resistance
position and open up you • 6-12 mph work above goal
chest and get as straight as pace. Wind resistance is
possible. Move back on your minimal.
seat to be in your most • 12-24 mph ride at goal pace
powerful position.
• 24-30 ride slightly below goal
pace. Most of energy is going
towards wind resistance.
• 30+ coast Majority of energy is
going to fight wind resistance.
Stay as aero as possible