Triathlon - I need 1 MPH

I am 45 years old over weight by 10 pounds. I ride a Trek Madone with a regular helmet, other than that, how can I go 1 mph faster?

Any tips? Any position tips? How much faster will aedro bars help? My last tri-sprint was only 18.1 m.p.h. I need 19 plus. How much faster is a tri bike in mph? Will new tires go faster than stock tires? What kind?

Aerobars first, then a aero helmet will probably be the most cost effective solution for a bit of extra speed. You won't need a new bike at all. Then just work on tweaking your position. Make sure your tires are also pumped up to an adequate level, maybe even 5-10 psi higher than normal (but not over 120 psi for most people).

Here's a good site for tweaking your position:

http://www.bikesportmichigan.com/bikes/karma.shtml


But most importantly, you'll just have to work on improving your own cycling ability through training. :)

I am 45 years old over weight by 10 pounds. I ride a Trek Madone with a regular helmet, other than that, how can I go 1 mph faster?

Any tips? Any position tips? How much faster will aedro bars help? My last tri-sprint was only 18.1 m.p.h. I need 19 plus. How much faster is a tri bike in mph? Will new tires go faster than stock tires? What kind?

More details would help...

What tires, tubes and wheels?
No aerobar?
Hydration setup?
Training methods / volume?

Interval sessions on the bike (training first)
More aero position (as long as you train in the aerobars) is then the biggest gain that can be made in speed.

The things such as helmet choice, wheels next.

Frame would be one of the last things I'd bother with as long at you have shifted the seat as far forward as possible but only if your bike handling skills are okay. As with the more forward position on a road geometry can unsettle the handling!

More details would help...

What tires, tubes and wheels?
No aerobar?
Hydration setup?
Training methods / volume?

Interval sessions on the bike (training first)
More aero position (as long as you train in the aerobars) is then the biggest gain that can be made in speed.

The things such as helmet choice, wheels next.

Frame would be one of the last things I'd bother with as long at you have shifted the seat as far forward as possible but only if your bike handling skills are okay. As with the more forward position on a road geometry can unsettle the handling!
I CAN'T IMPROVE or ADD to this..I hate to say it but as far as the wheels,tubulars "make racers faster" so a couple of tri-atheletes withwhom I'm aquinted say.I hate them,I rode tubs. for 15 years,I'm free at last.AS we speak,there's a big ole' post goin'-on 'bout tubs,I've no untention of visiting,you should though,FIRST answer this members reply question though.

Lose the 10 lbs, you'll get the 1 mph either by carrying less weight or by the training that you used to get rid of that weight. Cheapest too.

rather than looking for bolt-on speed, consider a better computer with cadence, etc. One mph is easy to gain! I have a Madone which I bought last summer. Awesome bike. I have clip on bars and have adjusted the seat for a great aero position.

Adjust your training and keep an eye on your computer, you will pick up that one mph in no time!

Easy ways to gain 1 mph...

Train more
Aerobars/optimized position
Helmet
Race wheels
Faster tires

Obviously number 1 and number 2 have almost limitless gains t be had. 3-5 may get you up to 1.5 mph total if you choose wisely.

downhill course ftw!

how much money do you want to spend?
I just upgrade my wheels. Zipp 606 with Tune skyline Hubs.
On a recent test I went out on my Kysiriums SL and climbed a hill 5 times and free wheeled back down it. I then changed to the Zipps and performed the same test.
It was not scientific but the Zipps where 3 mph faster on the down hill and 30 seconds faster on the up hill even though I was more tired!

"Tri" bikes aren't necessarily faster than a road bike. Things like course elevation, distance, and conditions are all factors to consider when looking for mph.


I am 45 years old over weight by 10 pounds. I ride a Trek Madone with a regular helmet, other than that, how can I go 1 mph faster?

More aerobic training + better nutrition. Drop those 10 pounds. Once you're in shape, find someone with a lot of experience fitting riders for tri setups (preferably someone F.I.S.T. certified) and go from there.

drugs...

Intensity training over your target distance - enter some 10 timetrials, or mark yourself a 10-mile out-and-back route and thrash it.

You're riding a Trek Madone, that's a perfectly lovely bike the mere paint-job of which costs more than my Sora-equipped beast. Assuming you haven't gone weird and put touring tyres on it, the aero bars are the obvious thing. Get into practice with that, getting a nice deep powerful tuck and good flat back, before springing for an aero hat. You may need to add some lower-back stretches to your training programme to develop adequate flexibility.

And the extra 10lbs, of course - if the aero tuck is being fouled by thigh/belly interaction, that's a good place to focus. Tri's great for that: 'just' do some long steady early-morning runs and practice iron-willed brutal portion control. ;)

Aerobars will not only make you slightly faster on the bike, but most of the time also make you a faster runner since you actually save energy on the bike that you later can use on the run....

1mph though... Interval training will do that... add 1mile full speed with 1mile rest and repeat 5-10 times. Next week, you increase the distance for the full speed but maintain the rest distance. The week after, another increase in distance for the full pace.... and so on. Will make you faster!!! but it does hurt... so make sure you do get sufficient rest days.

To be honest, I think you are counting yourself short here, wanting only 1mph. I think with enough training, you will be able to bump your 18.1 easily to 20 if not higher. Just work on a few of the things people have suggested here, and you will gain it.

Thanks for all the advice. I wish this thread kept going for a month or two more. It is nice seeing other peoples tips. I need to lose the weight and looking at buying a tri-bike. I doubt I buy an aero helmet too much for me. I will train will I find the time, I travel 16 days per month.

Thanks for all the advice. I wish this thread kept going for a month or two more. It is nice seeing other peoples tips. I need to lose the weight and looking at buying a tri-bike. I doubt I buy an aero helmet too much for me. I will train will I find the time, I travel 16 days per month.

Travel by bike. Problem solved. You're welcome.

Thanks for all the advice. I wish this thread kept going for a month or two more. It is nice seeing other peoples tips. I need to lose the weight and looking at buying a tri-bike. I doubt I buy an aero helmet too much for me. I will train will I find the time, I travel 16 days per month.

Lots of hotels have exercise bikes, or get a folder.