Speed: Little Things That Make You Faster Without Having to Work Harder

The notion of being faster without having to work harder sounds too good to be true right? Well, it's not. Here is a list of some research proven methods that can make you a faster runner and cyclist without having to work harder. It's free speed!

The Bike

• Your riding position is extremely influential on speed. All of the following circumstances assume a professional fit has been performed.
• Riding in the aero position versus the standard road bike position saves a whopping 27-30 watts. This statistic was found when comparing riding the same road bike both without and with clip on aero bars. Over the distance of an Ironman distance bike (112 miles), this will save you approximately 16-18 minutes.
• The difference between riding a road bike set up in the aero position versus riding a time trial/triathlon specific bike is moderate. It appears the time trial/triathlon bike will save you around 15-20 watts. In terms of time, this equates to about 10-12 minutes in an Ironman (112 mile) bike.

• Equipment
• Wheelsets can make a difference, however this is an entire blog post within itself. The fastest wheel combination is a rear disc and 60-90mm deep dish front. In a recent conversation with a rep from Zipp, he told me that the fastest combo they make is the Sub-9 disc and Firecrest 808. Total watt savings is an estimated 20 watts according to some statistics from Zipp. This is approximately the equivalent of 2 minutes per hour riding. This topic is complicated and has many variables, including which wheels are actually faster. More on this in the future.
• Aero helmets seem to make a small difference as well, and likely similar to that of most aero wheels. For more on this, see my blog post (Aero Helmets: Worth It or Not?).
• The Big Picture
• The Big Picture: riding a time trial/triathlon bike with race wheels and an aero helmet can give you 22-30% watt savings (different race wheelsets vary) compared to a road bike without aero bars and with a standard wheelset and helmet. That is the equivalent of over 30 minutes faster in an Ironman distance triathlon for most people. This calculation has held true in both wind tunnel and outdoor studies.
• Regarding where to spend your money:
• Your first priority should be getting yourself in the aero position. If you can afford a time trial/triathlon bike, this should be the first purchase. Then spend the money on a high end, digital bike fit (see www.retul.com). If you can't afford a new bike, spend $100 on some clip-on aero bars and $250-300 on a high end, digital bike fit (see www.retul.com). This alone will zap 16-18 minutes off an Ironman distance bike.
• After purchasing your triathlon bike, if you are looking to burn a deeper hole in your pocket, your next purchase should be an aero helmet.
• Lastly, if just burning a hole in your pocket isn't enough, and you are looking for an explosion of fire (likely from your spouse), start looking at wheelsets. Essentially, the deeper the rear wheel, the faster. A disc is fastest, however light weight riders may have trouble handling a disc in the rear in windy conditions. I am 178 lbs and have ridden a disc in any winds 27 mph with no problems. The front wheel doesn't appear to be as significant. Based on the studies I've seen, there doesn't seem to be a real difference between a 60 mm and 80 mm deep wheel in regards to time savings.

The Run

Here are some easy tips I have come across in my research reviews to give you an edge running:

• The little things:
• Looking toward the horizon (instead of the ground) not only improves running efficiency but also speed. 
• Relaxing the shoulders and neck results in decreased oxygen consumption. In other words, take a deep breath and relax the upper body.

• Equipment:
• Running in shoes is faster and more efficient (results in less oxygen consumption) than running barefoot (sorry barefoot advocates...there is a reason the fastest runners in the world wear shoes).
• Lighter shoes do result in less oxygen consumption (energy exerted), HOWEVER SEE THE NEXT THREE TIPS!
• A mild-moderately stiff shoe is more efficient than a soft, extremely flexible shoe. Too soft AND too stiff equals more energy required to run. 
• A moderately cushioned shoe is more efficient than a minimalist shoe (again, too soft and too stiff equal more energy required to run). Also, too much cushion and the shoe will be heavier.
• If you choose to race in racing flats, you need to do some training in them as well. In all shoes, your running form changes after approximately 30 minutes of running. Being accustomed to the biomechanical changes you go through at this point is very important. 
• Shoe summary: lightweight, moderately cushioned and moderately stiff shoes appear to be the fastest. Short races, such as 5K's and 10K's, require less cushioning than longer races (yes, I just pointed out the obvious). 
• Restrictive clothing decreases running efficiency (increases oxygen consumption).
• Running a bit cold is faster than being warm. Nearly all of the top marathon times ever posted have come in temperatures in the 40's (Fahrenheit). According to one study where researchers compared years of marathon data, the conclusion was that the ideal marathon temperature is a cold 41 degrees Fahrenheit. The take home message for this is that it is better to under-dress a bit on race day. PERSONAL STORY: The only triathlon I ever won (overall) was on a cold day (low 40's). I forgot a coat and was forced to bike in just my tri kit, while most people put on a coat. I was freezing. I felt like I was racing just to try to stay warm. I ended up winning that race by a relatively large margin against some guys I usually either lost to, or barely beat.

Nutrition

Nutrition goes far beyond race day, however here are a few unique tips that can improve your performance on race day:

• Drinking beet root juice or eating beet roots improves oxygen consumption efficiency and has shown in research to directly improve running speed by approximately 5% in a 5K. The improved oxygen consumption efficiency is due to the specific nitrates found in beet roots.
• Eat complex carbs prior to your race. One of the best pre-race foods (morning of) is Quinoa. You'll race faster with a pre-race meal high in complex carbs.
• Caffeine is a performance enhancer. Japanese researchers found that drinking one cup of coffee 60 minutes prior to exercise significantly decreased an athletes' rate of perceived exertion, meaning they could run harder for a longer period of time. Other studies have found the same benefits when consuming caffeine both before and during exercise. Be warned however, too much caffeine can raise your heart rate and cause a decrease in performance. As with most things, moderation.