10	
  scien)fic	
  “secrets”	
  	
  
to	
  shave	
  )me	
  off	
  	
  
your	
  upcoming	
  40Km	
  	
  
OCBC	
  Bicycle	
  ...
Add	
  High	
  Intensity	
  Training	
  
•  Time	
  Saved:	
  2	
  minutes	
  
•  How	
  to	
  do	
  it:	
  High	
  Intens...
Loose	
  2	
  Kg	
  of	
  body	
  weight	
  
•  Time	
  Saved:	
  ½	
  	
  minute	
  
•  How	
  to	
  do	
  it:	
  Eat	
  ...
Carbohydrates	
  
•  Time	
  Saved:	
  ½	
  minute	
  
•  How	
  to	
  do	
  it:	
  Sports	
  drink	
  
•  Cost:	
  S$0.05...
Caffeine	
  
•  Time	
  Saved:	
  1	
  minute	
  
•  How	
  to	
  do	
  it:	
  consume	
  300	
  mg	
  an	
  hour	
  before...
Aerodynamic	
  posi)on	
  
•  Time	
  Saved:	
  7	
  minutes	
  
•  How	
  to	
  do	
  it:	
  Pro	
  bike	
  fi`ng	
  
•  C...
Add	
  Power	
  Meter	
  info	
  to	
  your	
  
training	
  
•  Time	
  Saved:	
  2/3	
  	
  minute	
  
•  How	
  to	
  do...
Use	
  a	
  aero	
  wheels	
  
•  Time	
  Saved:	
  1	
  minute	
  
•  How	
  to	
  do	
  it:	
  Buy	
  aero	
  wheels.	
 ...
Use	
  a	
  tri	
  bike	
  
•  Time	
  Saved:	
  2	
  minutes	
  
•  How	
  to	
  do	
  it:	
  Buy	
  a	
  tri	
  bike	
  ...
Loose	
  2	
  Kg	
  of	
  bicycle	
  weight	
  
•  Time	
  Saved:	
  ¼	
  	
  minute	
  
•  How	
  to	
  do	
  it:	
  Redu...
High	
  al)tude	
  training	
  
•  Time	
  Saved:	
  ½	
  	
  minute	
  
•  How	
  to	
  do	
  it:	
  Impossible	
  in	
  ...
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10 scientific “secrets” to shave time off your upcoming bicycle race

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10 scientific “secrets” to shave time off your upcoming bicycle 40 km TT

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10 scientific “secrets” to shave time off your upcoming bicycle race

  1. 1.  10  scien)fic  “secrets”     to  shave  )me  off     your  upcoming  40Km     OCBC  Bicycle  Race   Victor  Mieres       Compiled  from  Coach  David  Warden  of  Tri  Talk  Podcast.   hJp://www.tri-­‐talk.com/podcasts.asp  
  2. 2. Add  High  Intensity  Training   •  Time  Saved:  2  minutes   •  How  to  do  it:  High  Intensity  training  (e.g.   climbing  hills  at  Riffle  Range  Rd.)   •  Cost:  free!  
  3. 3. Loose  2  Kg  of  body  weight   •  Time  Saved:  ½    minute   •  How  to  do  it:  Eat  less  -­‐>  become  smaller  -­‐>   reduce  drag.   •  Cost:  free!  
  4. 4. Carbohydrates   •  Time  Saved:  ½  minute   •  How  to  do  it:  Sports  drink   •  Cost:  S$0.05  per  second  saved  
  5. 5. Caffeine   •  Time  Saved:  1  minute   •  How  to  do  it:  consume  300  mg  an  hour  before   the  race   •  Cost:  S$0.10  per  second  saved  
  6. 6. Aerodynamic  posi)on   •  Time  Saved:  7  minutes   •  How  to  do  it:  Pro  bike  fi`ng   •  Cost:  S$1.50  per  second  saved  
  7. 7. Add  Power  Meter  info  to  your   training   •  Time  Saved:  2/3    minute   •  How  to  do  it:  Install  a  power  meter  to  your   bike.  Train  and  compete  with  the  info.   •  Cost:  S$10  per  second  saved  
  8. 8. Use  a  aero  wheels   •  Time  Saved:  1  minute   •  How  to  do  it:  Buy  aero  wheels.   •  Cost:  $30  per  second  saved  
  9. 9. Use  a  tri  bike   •  Time  Saved:  2  minutes   •  How  to  do  it:  Buy  a  tri  bike  frame   •  Cost:  $40  per  second  saved  
  10. 10. Loose  2  Kg  of  bicycle  weight   •  Time  Saved:  ¼    minute   •  How  to  do  it:  Reduce  weight  of  rota)onal   parts  of  your  bike.   •  Cost:  $100  per  second  saved  
  11. 11. High  al)tude  training   •  Time  Saved:  ½    minute   •  How  to  do  it:  Impossible  in  Singapore   •  Cost:  S$100  per  second  saved  

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