Training Tip of the Week from
WoJ Coach Sean Leeanerts:
Riding into a Headwind
As we all know, it gets very windy in Colorado and it's likely that at some point during the Courage Classic, you will encounter headwinds and/or crosswinds. A headwind will significantly increase your pedaling effort and affect your cycling performance. Why? The relationship between your effective air speed (ground speed plus head wind speed) and the resistance to pedaling (energy needs to overcome this resistance) is an exponential one. This means that doubling your air speed will more than double the Calories expended per mile traveled. For instance, adding a 5 mile per hour headwind to a ground speed of 20 miles per hour has a much greater affect on your total energy requirements per mile than if you are riding at a recreational pace of 10 mph.
Are there any secrets to dealing with a headwind? A good attitude is probably the best. You can't do anything about it till the road turns, so welcome the wind as an aid to becoming a better rider. Think of it as a form of hill climbing (at slower speeds, each 5 mph of wind speed equals ~1% of grade i.e. a 20-mph headwind would equal a 4% hill). Then it becomes a challenge rather than something to hate for part of your ride. Here are several other ideas:
- Get down. Get aero and hone your riding position. When riding into a headwind, watch your computer and notice how small postural changes affect your speed. Get low with your back almost horizontal. Try aligning your head and back, but without keeping your head so low that your back is hunched. In fact, if you try to keep your chin on the stem, it actually increases the turbulence and wind resistance as the air travels over your back. Keep your elbows in to minimize your frontal area instead of splayed outward. Then bend them a little more to see what happens. Hold them in line with your body . A second tip is to eliminate the side to side motion of your head. So keep that head still and your chin 4 to 6 inches above the stem.When you find your most efficient position, it'll give you greater speed with less effort in calm air, too.
- Gear down. Pushing your normal gear into a wind is hard on your knees (and your motivation). Just as with a hill, drop down a gear or two to allow you to maintain your normal cadence.
- Don't fight to keep a set speed. Remember, to maintain 18 mph into a 10-mph headwind you need about twice the effort as when riding 18 on a calm day. Gear down and work on a fluid spin. If you are riding in a paceline, rotate more often and in slower motion.
- Don't wear a loose fitting jacket. A baggy jacket can act like a drogue chute, flapping loudly and slowing you down. An alternative might be a jersey with a wind stopper under it - a piece of wind proof material or even a plastic bag will keep the cold air off your chest.
- Watch for cross winds., especially on roads with truck traffic. When you're leaning left to maintain a straight line and a passing vehicle momentarily blocks the wind, you might veer into the lane. Fight the tendency by keeping your elbows loose and upper body relaxed.
- Pedal downhill. Your bike will be more stable on descents if you're applying even a little power to the rear wheel. But especially on a windy day when you're being buffeted on descents, shifting to a high gear and pedaling will give you a noticeable edge in stability. Coasting lets the wind push you farther off your line.
- Keep a good mental attitude. Stay positive. Wind, day after day, can beat you down mentally. But head winds actually help improve fitness.
Are there any drills to improve your riding in windy conditions? If you have hills, doing hill work comes the closest. As an alternative, you can find a gear that lets you pedal easily at 80 to 100 rpm, and then shift 2 to 3 cogs harder for 15 to 20 minutes - a simulated hill interval. Then recover for 10 minutes and do it again. And of course focus on keeping your head still, which is a challenge as you slow the rpms and start to use your body to compensate.
Happy Riding!
Coach Sean
--
Sean Leenaerts
Xcel Performance Training
The X-Factor for Performance!
USA Cycling Level 2 Certified Coach
USA Triathlon Level 1 Certified Coach
National Strength and Conditioning Association Certified Personal Trainer
Phone: 720.272.8492
www.xcelperformancetraining.com
