Training & Nutrition - The Keys to Speed

One of the guys that I ride with in cyclo-cross and mountain bike races that consistenly wins in the Masters and when he was younger was a National champion in Cyclo-cross in the United States is Dale Knapp. Dale is 44 years old and weighs over 200lbs. His legs are the size of my waist. He is a amazing to watch on the bike. He races for Kona which is not exactly known for building light weight bikes. Yet he still wins. What he has, which very few people have, is the ability to thrive off of the pain experienced during a race. And he has three other things that we can all acheive.

Stamina, Power and efficiency.

The more that I develop the stamina, power and efficiency the less I pay attention to the grams of a handlbar or seatpost.

What are some other keys to speed that do not require purchasing expensive parts?

heart, drive, anger, intelligence, experience. those are things you can't buy but can certainly make you faster.

Genetics

What he has, which very few people have, is the ability to thrive off of the pain experienced during a race.

I had that when rowing. I could summon strength and really power thru the pain. However so far with cycling (I am relatively new to the sport competitive-wise) I cannot do the same.
I just get zapped, tapped-out and there is NOTHING left.

Different sport conditioning wise. Crew was a 6min middle distance sport.
Road Cycling is long distance.
I am fine for the first hour (with the group I ride with) but during that second hour I get torched on the called "breakaways". I don't have the gas and my legs feel like lead.

I am getting better and hopefully I will be able to dish out some pain later in the year.

Here is another Key to speed. Your postion on the bike is crucial. You must be able to stay out of the wind. The best way to get and stay low is with Core strength and flexibilty. Here is an online article that further explains the need to be low.
http://www.cyclo-club.com/public/949.cfm?affid=30269

Epo

re: "What are some other keys to speed that do not require purchasing expensive parts?"

Eat protein; build muscle & start young. The guy mentioned in the OP's post sounds like he has a genetic disposition for big strong legs.

Guys like Knapp were studs when they were younger (genetics/personality/take your pick) and with now decades of miles, training, and experience, they are only tougher.

I used to work with a guy who literally grew up on a golf course - his dad was the club pro. Watching my colleague play golf, effortlessly scoring low 70's while joking around and getting drunk, while I hacked away to yet another 100+ with 6 lost balls, I am reminded of guys like Dale Knapp.

Here's Knapp:

http://www.cyclingnews.com/photos/2005/nov05/washington_champs05/CIMG00039.jpg

His legs don't look like tanks

Intervals! And lots & lots of base miles.

Seriously, training is all there is to it. Don't get me wrong, it's not EASY. You have to have the will-power to put in the work. Proper nutrition to the engine of the bike to ensure the hard work is not all for naught is the 2nd part of it.

Sure, form & function (and genetics) all play some role in making it to that elite level. But just plain hard work gets you to top form.

Think of it in running...I've seen some seriously fast runners with bad form, crappy shoes & carrying way more weight than me that just left me in the dust. In cycling, I've been left behind by a guy on a steel frame, circa-1970s stock bike wearing jeans. The equipment & your form are going to help once the engine is race-ready.

In order to stay in the drops or hold a TT position you must great Core strength. Here is a link to a free 5 min core video.

www.cyclo-club.com/index.cfm?affid=30269

epo

+1

His legs don't look like tanks

If his legs are the size of your waist, I fear for you.