Many go straight for the new bike or wheel set but since equipment counts for around c20% of your total drag. It makes sense to first focus on the rider:
If no TT bike, Tri bars are probably the best investment here. With 80% drag coming from the body, getting ´smaller´ here is a good start. Try not to go too low or too narrow at first - its a process.
Mirrors. Good posture is key to going fast. Its not an instant fix but working on your body posture is key to staying small and comfy on the bike. Common cues include ´the shrug´bringing the shoulders to the ears, keeping a flat back and the tortoise ´dipping head and pressing forward´. Frontal and side mirrors help ingrain the cues.
Mobility & strength. No matter how much you spend on a bike if your hamstrings are like banjo strings you´ll not hold a fast position for long. Good posture requires good mobility & strength: a little and often mobility routine and a functional strength routine are important to maintaining comfort for long periods in an aero position.
Clean set up: remove anything unnecessary on the bike like untidy cables, put the bottles behind the saddle, clean the drive train often and integrate as much of the front end as possible.
Extras: Focus on best £ vs speed/watt gain here. Calf guards often provide excellent ROI, larger chainrings can min drag and a well fitted skin suit can be huge. Look at helmets which fill the void between your head & shoulders and save your best tires for race day (and get the pressure right!).
Remember, power req are exponential as speed increases.
conc:
You don´t need a lot of cash to make a big difference, focus on you, practice your position and get confident in it.
@bigmuzz_tri in the frame - ironically on a very expensive set up. Keith will be helping APB Athletes in 2025 get FAST for LESS.
Col 🤜
