1. 10 Steps to Riding 5mph Faster Without Working Any Harder Dean Phillips Marty Miserandino Co-Owners of Fit Werx Peabody, MA & Waitsfield, VT www.fitwerx.com

2. 1 – Road Bike Position Road Bike Hoods Position. Road Bike Hoods Position. Standard Cycling Jersey. Standard Cycling Jersey. Lightweight Road Helmet. Lightweight Road Helmet. Durable Year-round Training Wheelset and Tires. Durable Year-round Training Wheelset and Tires. Average speed of 19.0 mph at 210 watts. Average speed of 19.0 mph at 210 watts.

3. Real World Power File – 19mph on 205 watts

4. 2 – Triathlon-Specific Position Triathlon Specific Position Optimized for Comfort, Power and Aerodynamics Triathlon Specific Position Optimized for Comfort, Power and Aerodynamics 2-3mph typical speed increase 2-3mph typical speed increase Case study rider is 8+ minutes faster over Olympic Distance bike leg! Case study rider is 8+ minutes faster over Olympic Distance bike leg! Power hasn’t changed. Rider is not working any harder. Power hasn’t changed. Rider is not working any harder. 8:10 Faster 40K

5. 3 – Aerodynamic Wheels Aerodynamic Wheelset Reduces drag at all speeds. Aerodynamic Wheelset Reduces drag at all speeds. 1-2 minutes per hour of time savings depending on conditions and wheelset. 1-2 minutes per hour of time savings depending on conditions and wheelset. Case study rider 1:41 faster. Case study rider 1:41 faster. 1:41 Faster 40K

6. 4 – Super-Bikes Wind Tunnel optimized aero frames now rival the best aero wheels for time savings. Wind Tunnel optimized aero frames now rival the best aero wheels for time savings. Up to 1-2 minutes per hour time savings depending on the frame and conditions. Up to 1-2 minutes per hour time savings depending on the frame and conditions. 1:39 Faster 40K

7. 5 – Race Tires Fast rolling race tires will save over a minute compared to their durable “bomb-proof” training tire counterparts. Fast rolling race tires will save over a minute compared to their durable “bomb-proof” training tire counterparts. Be selective in your choice as the fastest tires may compromise puncture resistance. Be selective in your choice as the fastest tires may compromise puncture resistance. Case Study rider improved 1:17 going from year-round training tires to race tires. Case Study rider improved 1:17 going from year-round training tires to race tires. 1:17 Faster 40K

8. 6 – Aero Helmet Aero helmets smooth the airflow over the riders head and reduce drag Aero helmets smooth the airflow over the riders head and reduce drag A smooth transition from helmet to back is a great match. A smooth transition from helmet to back is a great match. Time savings of 30-75 seconds per hour are typical. Time savings of 30-75 seconds per hour are typical. 1:08 Faster 40K

9. 7 – Aerobar Change road drop bar to a well-designed aerobar. Change road drop bar to a well-designed aerobar. 30-60 seconds per hour savings. 30-60 seconds per hour savings. Get an aerobar that fits your individual needs! Do not compromise position if the aerobar is not adjustable enough to work! Get an aerobar that fits your individual needs! Do not compromise position if the aerobar is not adjustable enough to work! 0:56 Faster 40K

10. 8 – Trisuit 2-piece tri suits are good, 1-piece tri suits are the fastest. 2-piece tri suits are good, 1-piece tri suits are the fastest. Size properly – Not too tight, but you don’t want wet flapping tops on the bike. Size properly – Not too tight, but you don’t want wet flapping tops on the bike. Swapping a well-fitted cycling jersey for a tri suit can save up to a minute per hour. Swapping a well-fitted cycling jersey for a tri suit can save up to a minute per hour. 0:48 Faster 40K

11. 9 – Latex Tubes The hidden gem in low cost speed gains. The hidden gem in low cost speed gains. 30 seconds per hour savings compared to butyl tubes. 30 seconds per hour savings compared to butyl tubes. Inflate Latex tubes before each ride Inflate Latex tubes before each ride Make sure you bring a spare butyl tube if you use Co2 in your flat kit! Make sure you bring a spare butyl tube if you use Co2 in your flat kit! 0:34Faster40K

12. 10 – Ceramic Bearings 1-watt reduced friction 1-watt reduced friction Available in bottom brackets, wheel hubs, and some derailleur pulleys Available in bottom brackets, wheel hubs, and some derailleur pulleys 5-seconds per hour 5-seconds per hour Are they worth it? As long as you’ve covered the first 9 steps first! Are they worth it? As long as you’ve covered the first 9 steps first! 0:05Faster40K

13. Real World Power File – 24mph on 205 watts

14. Where did those 16 minutes come from?