Power (watts)
x
Energy Efficiency
Rolling Resistance & Gravity
x
Cda (aerodynamic drag)
Explanation
Sometimes seeing a simple equation that directly leads to an answer is all you need to reach your goals.
Breaking down the steps. In this case, to speed on a bike.
- If you increase values above the line you will increase your cycling speed.
- If you decrease the values below the line you will also increase your cycling speed.
The key is finding your strengths and weaknesses, learning which areas you can make the most gains, and taking action to improve.
Below we have ranked each value in order from most important to least important.
1. Power
Simply the power you can sustain for a targeted period of time specific to your sport.
Improved through quality training. Ensuring you optimise training with nutrition and recovery. And most importantly, long-term consistency.
Push more power, ride faster!
2. Energy Efficiency
How efficient is your body at using energy (fats and carbohydrates) during your effort?
At lower intensities can you use the more efficient slow fuel (fats) as energy, saving the rocket fuel (carbohydrates) for longer? At high intensities can your body oxidise (use) carbohydrates as energy at a fast rate (100g+ per hour)?
Also, how efficient is your body at using lactate as a fuel source? Efficient and strong mitochondria are key. As they turn a byproduct of exercise into a fuel source.
Greater energy efficiency leads to better power output over a longer time period.
3. Cda
Decreasing aerodynamic drag is one of the best ways to increase speed.
Getting comfortable riding in a low position is highly suggested. Dan Bigham (Ineos Grenadiers aerodynamicist) says over time your body will adapt to the position and become more comfortable.
Equipment can be expensive but it will certainly give you an advantage over your competition. Upgrades such as skinsuits, wheels, helmets, and shoe covers are the best value.
4. Rolling Resistance & Gravity
This value is broader than power, energy efficiency, and Cda.
Firstly, greater system weight (body weight plus bike weight) will cause rolling resistance to increase. When going uphill, a heavier system mass will struggle more than a lighter system mass. This becomes more important than Cda when riding gradients over 8%.
Equipment including tyres and tubes (tubeless, latex…) should be optimised. Maintaining a clean drivetrain also neeeds to be remembered.
A trusted website where you can compare tire quality is Bicycle Rolling Resistance.