How to ride 26 mph with minimal effort

Summary

In this video, the cyclist shares strategies for conserving energy while maintaining high speeds in a group ride. He emphasizes the importance of drafting and positioning, highlighting how staying in the slipstream of other riders can drastically reduce power output. The cyclist uses examples from his Alviso ride, where he averaged 191 watts at 26 mph, to demonstrate how small tactical decisions like staying out of crosswinds can save energy. He also explains how big efforts are required to close gaps and compete effectively in a race, stressing the need for intentionality in every move.

Takeaways

• 🚴‍♂️ The speaker lost 50 watts on his Functional Threshold Power (FTP) due to COVID but still wants to race efficiently at Alviso.
• 💨 Drafting is essential in bike racing to conserve energy. Staying in the draft allows riders to maintain high speeds (like 27-28 mph) at lower power outputs, around 200-250 watts.
• ⚡ Without drafting, maintaining the same speed requires significantly more power, around 450 watts in the wind.
• 🧠 Positioning matters in races: being on the correct side of the road based on wind direction helps reduce unnecessary energy expenditure.
• 📈 Maximizing time in the draft and avoiding unnecessary accelerations are key to keeping energy use low, especially when speeds increase or attacks happen.
• 🔄 Moving up the pack without expending too much energy, by taking advantage of slowdowns, is crucial for staying competitive.
• ⏳ Being in the front third of the pack helps avoid needing to respond to attacks with big accelerations, which are energy-draining.
• 🚶‍♂️ Conserving energy early on is effective, but the speaker admits to missing a breakaway while doing so and had to expend significant energy to catch up.
• 🔥 Breakaways can require intense efforts, burning through energy reserves, as seen when the speaker chased a strong breakaway group, catching them but exhausting himself.
• 🏆 Efficient drafting and timing sprints correctly, as seen with Blaine’s victory, highlight how energy management and positioning can lead to a win, especially in the final stretch.

Q & A

What is the main goal of the rider in this video?

The main goal of the rider is to see how low he can keep his average power while maintaining a high speed of around 27-28 miles per hour during a group race at Alviso.

Why is drafting important in cycling races?

Drafting is important because it reduces the power needed to maintain high speeds. In the draft, a cyclist can maintain 30 miles per hour with around 200-250 watts, whereas riding in the wind can require 450 watts to achieve the same speed.

How does the rider maximize efficiency during the race?

The rider maximizes efficiency by staying in the draft, being mindful of wind direction, and positioning himself correctly before turns to avoid being exposed to crosswinds. This helps save energy and maintain a lower average power.

What mistake did the rider admit to making during the race?

The rider admitted to missing the breakaway because he was too focused on maximizing efficiency and not paying attention to the riders up the road.

What was the rider’s power output for the first 20 minutes of the race?

The rider's power output for the first 20 minutes of the race was 191 watts on average, which allowed him to maintain a speed of 26 miles per hour.

Why does the rider prefer to stay in the front third of the group during the race?

The rider prefers to stay in the front third of the group because it allows him to avoid the big accelerations required at the back when the pace picks up. Being in the front also ensures he can respond to breakaways more easily.

What strategy did the rider use to move up within the group without expending much energy?

The rider used a strategy of keeping a consistent power output (around 200-250 watts) to ride up 15 positions when the pace briefly slowed, allowing him to gain positions almost for free without using brakes or exerting much effort.

What lesson does the rider emphasize about bike racing tactics?

The rider emphasizes the importance of always having intention behind your actions during a bike race. If you cannot answer what you are doing and why you are doing it, you're likely making a mistake by wasting energy or positioning yourself poorly.

How did the rider feel after catching the breakaway group?

After catching the breakaway group, the rider felt exhausted and admitted that the effort took a lot out of him, burning through his energy reserves.

What was the rider’s average and normalized power output in the final 11 minutes of the race?

In the final 11 minutes of the race, the rider’s average power output was 260 watts, while his normalized power was 346 watts due to the two big efforts he made to bridge to the breakaway.