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How Fast Do You Need To Be Before Considering Aerodynamics? | Ask GCN Anything Cycling

How Fast Do You Need To Be Before Considering Aerodynamics? | Ask GCN Anything Cycling

– Welcome to another
edition of Ask GCN Anything. Coming back faster than
Peter Sagan did with a win after being chucked
off the Tour de France. And due to popular demand, again this week we’re going to extend
the rapid-fire round. But first off, two slower,
longer-form questions, the first of which is from
rob123 in the comments section, who asks, “How do you guys,
the legendary GCN presenters,” Thanks very much, Rob. “How do your FTP compare now to” “back in the day when
you were professional?” Well, Rob, thanks very much
for getting in contact. This question did actually get quite a lot of likes in the comment section. Now, Lasty and Dan
didn’t particularly want to share too much information with us in relation to this particular question. I don’t really know why, but Simon was happy to give some information. Now, Si is without a doubt the fittest of all the GCN presenters, still. And his FTP is only about 5% lower than it was when he was racing as a pro, which, I think you’ll all
agree, is mightily impressive. And that actually equates
to around 20 watts, So Simon is still pretty fit. Now, in relation to me, well,
I do try and keep myself as fit as I possibly can,
but due to working at GCN, I can’t do anywhere near
the amount of miles that I used to, although I do
commute to work most days, and a lot of the riding
that I actually do is relatively high intensity,
because my commute is very hilly. And I also jump on Zwift and do a lot of work on the home trainer. But, I am fair bit older
than Simon and my FTP, from a percentage
perspective is actually about 16% down on what it used
to be when I was a pro, which equates, roughly, to about 60 watts. Now, all this talk of FTP, of course Functional Threshold Power,
got us thinking a while back. Is it really that important? – FTP is one thing, but we also talk a hell of a lot about
power-to-weight ratio. The higher that ratio is, the better the climber you’re going to be. So, to state some current examples, like Chris Froome, Alberto
Contador, and Nairo Quintana, have enormously high
Functional Threshold Powers, but they also weigh next to nothing. So that’s why they are
world-class climbers. – Next up we have this
question over on Twitter, from Joe DeSapio, who asks, “I’ve
never seen my heart rate” “above 169 beats per minute.” “Am I super weak” “super strong, or is my
heart-rate monitor broken?” “Could that be my maximum heart rate?” Great question, Joe, thanks
very much for getting in touch. Now, without knowing a
little bit more about you, or in fact a lot more about
you, it’s very, very difficult to answer that question
specifically because there are so many
different factors at play, like your age, how fit
you are, for example, how much riding you do, but
the most important thing when considering heart rate
and thinking about heart rate is that you shouldn’t ever compare it directly to anybody else’s. It is completely unique to you. You could react differently
to somebody the same level of fitness with the same
kind of training stimulus, for example, although,
of course, there are healthy, ballpark resting heart ranges depending on your sex and your age. And of course, resting heart
rate is a great indicator of disease, for example,
level of fitness, and fatigue. So, it still could be that 169 is actually your maximum heart rate, but to get to the nub of that, we need to fully understand how, and what method you used
to get to that point. i.e. did you ride to exhaustion? Now, what you need to do to establish your maximum heart rate and to be sure of it is follow the handy guide in this video. Now though establishing your FTHR is relatively straightforward,
(heavy breathing) you need to bear in mind a few things, a few factors that could
change things somewhat. There can be floats, and your
heart rate can be elevated, or some times even decreased
if you’re particularly fatigued (heavy breathing) and also
if you’re training in warm and hot conditions, your heart
rate could be elevated, too by as much as five to 10 beats. Now, it also takes a while for
your heart rate to increase. So, although you’re actually riding at FTP from the start of your
effort, it could take from between five and 15 minutes for your heart rate to
catch up with your power. Okay, rapid-fire round. Apparently I did okay last week. Got 11 questions this week. Three, two, one, let’s go! Matt Geraghty in the comments
section, “With Froome winning” “the tour four times
over on Osymetric rings,” “why don’t they get more
love and acknowledgement?” First off, they do take a little bit of a while to get used to. I know a lot of riders have tried them, don’t really get on with them too much. And also, they’re a massive
faff for mechanics as well. So, they haven’t really caught on in the way that perhaps
we thought they might. That’s my answer to that one. Next up, we have this
from Eugene Bachinskiy: “How do you recover morally,” in terms of your morale, “after a crash?” “Being a novice, my wife
has recently crashed” “on descent at 50 k’s an hour,”
Sorry to hear that, mate.” “Luckily, she didn’t break
anything, but the crash” “was quite nasty and she
feels very very anxious.” “How does she get back into it?” What you need to do, basically,
is slowly, incrementally, reintroduce yourself,
or reintroduce your wife back into descending. What you need to do is not rush it. That’s the most important thing. Don’t rush and don’t ride
out of your comfort zone. And also, people in those sorts
of situation react generally quite well to some really
understanding support, so give your wife a lot of support, get her back on the road,
but don’t rush things. And also, importantly,
remind her of the fact that she descended perfectly well before and all she needs to do
is get back to that point. It just needs patience. Next up is this from Bruno
Puype, or Bruno Puype, “Should the UCI change the supply rule?” “Not drinking or eating isn’t healthy.” “Supply in the last kilometres
from stationary people?” I don’t really think they
need to change the rule. Thanks for getting in
touch, Bruno, by the way. First 50 k’s, no feeding,
plenty of opportunity with two bottles on board, lots
of stuff in your back pocket, and then of course no
feeding with the last 20 k’s. What you will see the UCI doing, or commissaires with a good
backbone and good common sense, is they can actually disregard the rules in the last 20k should
the conditions dictate. So in particularly hot
conditions, i.e. the grand tour on a mountaintop finish, they can actually make a decision to actually drop that rule so riders can feed pretty
much all the way to the line, or within the last 5k. It just takes a little
bit of common sense, so I don’t actually think
the rules need changing. All you need is strong
commissaires, race referees with a good bit of common sense. Next up is this from Sean Bailey, “How good would Matt Stephens have been” “if he could have clipped in?” “I mean he was national champion
without even clipping in.” “Maybe if he could clip in,” “he would have won the Tour de France.” Not sure about that really, man, but thank you very much for raising it. And Zwolle has got in touch. “Hello, do pro cyclists
listen to music when riding?” “Do you?” “I found drum and bass
to be very good training” “as well as for riding.” Personally, I don’t listen to
music out on the open road, and I’m not sure that many pros do. It’s a little bit dangerous to
be perfectly honest with you. You want to hear what’s
going on around you. So, my advice would be don’t
listen to music on the road, but, if on the home trainer
indoors, fill your boots. Rock and roll, drum and bass, yeah. I liked a bit of indie, to be perfectly honest
with you, back in the day. Next up is this from Michael Green. “Seems like many pros and GCN presenters” “don’t wear gloves any more.” “What is going on?” “Are gloves no longer cool?” Michael, it’s all about the tan. So, basically, when we’re out training, wanna get a proper tan on our hands, not that kind of weird cyclist tan, but if I was back racing,
I would be wearing gloves. The vast majority of riders
still wear gloves when racing, but training, it’s all about the tan. Next up is this from bikeboy1976, “What is the best way to
break in new cycling shoes?” Well, these days cycling
shoes are that well made, made of a lot of modern synthetic fabrics, you don’t really need to break them in like you would a leather
shoe, for example. The only breaking in
that you kinda need to do is to make sure you do a couple of rides, a couple of longish
rides to make sure that the cleat is in the correct position. But in terms of breaking
in the actual shoe, well you can pretty much
ride with them straight away. But my advice would be,
if you got an important sportive, event, or a race,
give yourselves a few days just to make sure the cleat
is in the perfect position as won’t give you
problems with your knees. Next up is this from Sebas: “Hands and arms as relaxed
as possible during climbing,” “or pulling back to help?” “I’ve heard both.” It’s a bit of a combination. You need to grip the
bars reasonably firmly but not tightly, just so your
arms have a little bit of give and you can pull a little bit, but you certainly shouldn’t be gripping the bars knuckle tight, just that nice kind of
happy medium in between. Tom Blount has got in touch. “What happened to #SayHiOnYourRide?” Well, it’s still there, Tom, I hope! I’m encouraging people all the
time to say hi on their ride, and quite a lot of the comments
on Facebook and Twitter, people are saying they still do it. It hasn’t gone away. In fact, let’s try and
get it trending again. So, it’s never gone away. Please always say hi on your ride. Brian D has got in touch. “Since you’ve done videos on
the neutral support vehicles,” “why not show us the
broom wagon in detail?” What an absolutely cracking idea. We’ll try and do that at the Vuelta. Dan’s going out there. Finally, Wes Glassford has said, “Hey, GCN, is there a known
cure for the N+1 equation?” “I’m suffering today.” “Keep me off the internet!” Well the N+1 equation is always
basically wanting a new bike as well as the bike you’ve already got. Sadly, Wes, there is no known cure. Well, I hope you enjoyed
that rapid-fire round. Just gonna slow things
down with one more question before we end this week’s show. This question is from the
comments section, from Ritchey T, who asked, “How fast or
good do you have to be” “until you should start
worrying about being aero?” Well that is a really,
really good question, which I’ll answer as best
as I can, using science. Now as long as you’re
moving through the air, aerodynamic drag will
account for some proportion of the energy that you need expend. Although, there’s no real
kinda magic threshold at which aerodynamic
drag suddenly appears, but let’s take slow speed first. So, let’s assume that you’re
travelling on a bike at 10 kilometres an hour, six miles an hour, and let’s also assume
that you’re at sea level, there’s not much wind, and it’s on a pretty smooth road surface. Well, at that sort of speed, aerodynamic drag will account for 25% of your total energy expenditure, and the other 75% will
be rolling resistance. So, let’s speed things up a little bit, again, to put it into
some further context. If you’re travelling
around 40 to 45 k an hour, even up to 50 k an hour,
then you’re looking at around 80% of your energy
is spent on aerodynamic drag and then 20% on rolling resistance. And that will, of course,
depend on many, many factors, primarily, how aerodynamic you are, how aerodynamic your equipment is, and obviously, how small a
hole you punch through the air. To put it in even more
perspective, when Bradley Wiggins broke the hour record, remember it was 54.526 kilometres in the hour, his total expenditure of
energy on aerodynamic drag was 90%, and then 10%
on rolling resistance. So, in answer to your question, aerodynamics really is everything, especially if you wanna go
faster and more efficiently. And we actually look at this very subject in a bit more detail in this video here. – [Narrator] The difference
simply swapping your jersey and your helmet, then,
was a quite remarkable one kilometre per hour,
nearly, at 200 watts. And then at 300 watts and 400 watts, again the difference went up to nearly two kilometres per hour, which is quite remarkable for
such a small change, I think. – Well that’s it for another
edition of Ask GC Anything. Please keep those questions coming, using the hashtag #torqueback
down in the comments section or across on social media. Now if you haven’t
already subscribed to GCN, it is absolutely free if
you click on the globe. That way, you won’t miss another video, two of which I’m going
to point to right now. How about clicking just down here for how to train like a pro
with the Cannondale-Drapac team. Or click just up here for six reasons we think you may need a power metre. And don’t forget to like and share, too.

100 comments on “How Fast Do You Need To Be Before Considering Aerodynamics? | Ask GCN Anything Cycling

  1. #TorqueBack Your power meter video has got me thinking… What do you think is the best upgrade; a power meter, electronic gearing or some 50mm deep carbon rimmed wheels? I can only afford one this year. Cheers. Ben

  2. #TorqueBack Rafa Majka finished 2nd in the GC of the Tour of Pologne, 2 seconds behind Teuns. However, had he been 2nd instead of 3rd on the last stage (behind Poels), he would have gained 2 more bonus seconds, thus landing on the same time as Teuns. I found out that "In the event of a tie in the general ranking, the hundredth of a second recorded by the timekeepers during the individual time trial stages will be included in the total times". However, this year's Tour of Pologne didn't include a TT. What is the GC-tiebreaker in races without TTs? Thanks.

  3. A bit disappointed the presenters are those types of cyclists who feel they shouldn't share their FTP. I have lost a bit of respect for them.

  4. #TorqueBack why are pro and ex-pro cyclists so secretive about their FTP? I have nothing to compare mine with!

  5. I used to listen to music while riding, but one day forgot my earbuds… haven't done it since.

    I realized that the music kind of took over, affecting my mood and performance… I'd burn more when I shouldn't have been, and relax when I should have been going harder. It's also a bit dangerous in traffic, and I find I stay cooler without my ears plugged up.

    Totally over listening to music while riding.

  6. How do you determine where the cleats should be fitted to shoes? Far forward allows more power for sprints, but further back helps prevent power being lost on worn out calves, so is it better to find a middle ground or move them for each occasion? #TorqueBack

  7. Does aluminium have a future in the mid-high end performance bike sector, or has it reached its limit as a material? Also, could high end aluminium bikes like the CAAD 12 and Allez Sprint Comp compete with carbon at the pro level? #TorqueBack

  8. Hi GCN, I have been cycling for donkeys years, not counting my kids bikes my first 'proper' bike was a Jack Hateley way back in the fifties.
    I really enjoy GCN and find it helpful and informative but could you occasionally do a programme, or a bit of a programme for us old gimmer, there's lots of us, I see loads on my rides around the Holmfirth/ South Pennines, a pretty lumpy area.
    One thing is cycling shoes, with age feet spread and the odd bunion may pop in an appearence finding comfortable cycling shoes ain't easy believe me. Then there's nutrition, getting older means keeping muscle strength becomes harder.
    I'm sure there are quite a few things to feature and if put out for discussion there would be even more than I think.
    Roger Lindley

  9. #torqueback ….. would you ever consider changing the shows name to ask gcnything? just thought it sounded more natural:)

  10. #TorqueBack
    I'm 6'3" and financially just can't afford a brand new road bike. So how does one find a used bike large enough for someone such as myself. I live in a very rural area of New Hampshire and it took me 6 months to find a used Cannondale that's still a little too small but livable.

  11. #torqueback Would it be better to oil the bicycle chain on the inside of the chain loop where the chain rollers and plates actually make contact with the sprockets rather than the outside of the chain loop and hoping most of the oil seeps down to the inside of the loop. Why not apply the oil directly to the inside of the loop from under the chainstay instead of from above the chainstay.

  12. I'm a grad student with only enough money for one bike. I have a gravel bike that I use for 90% road rides and 10% gravel road rides. It currently has 41mm tires on it and I run them at 60psi. They are great on the gravel but they feel pretty slow on a nice smooth road. How much difference in rolling resistance is there between a 28,32,35,40mm tires? #torqueback

  13. In future would appreciate if Question in title is addressed 1st before all other items…

    Suspect reason is took keep viewer until end…

    However, opposite is true…

    While I enjoy your channel immensely, going forward if item listed in title isn't addressed 1st or only then I'm not going to watch any of the content…

    One option is to list subjects you're going to discuss and times discuss in video appear so one can go immediately to reason for opening video which is title…

  14. Big fan of the format shift – more questions answered each week is great. Many more chances to learn things!

  15. #TorqueBack I ride on the road with a cx bike, would it be worth the money to get a road bike for road rides or the 1 or 2 road races I do a year

  16. Taking the ftp/ Fthr questions further is there an age adjusted version of Andrew Coggan's w/kg chart? With hitting 50 (yrs not kg unfortunately) in sight I am keen to know…!

  17. My stock wheels are the weak spot on my bike (besides me). I would love to purchase a pair of ZIPP 404s or 404 NSWs but they are extremely expensive as you know. What are the more affordable / intermediate wheels options that I should consider for an all-around wheel? #TorqueBack

  18. Does the weight of the rider affects the speed on a descent? A heavier rider goes faster while descending? #torqueback

  19. How do sprinters change gear (sprinting) without grinding gears, Is there a special technique or do they just grind through them?#torqueback

  20. Are valve dust caps unnecessary? Is removing them for aesthetics or just the most marginal gain possible? #torqueback

  21. As a 15 year old boy who wants to get into cycling, what training would you advise? Do I need a power meter? Should I just ride and enjoy it? #TorqueBack

  22. Hey GCN! I recently completed an FTHR Test, as I live in a city of 4million people, 30 minutes worth of quiet, uninterrupted false flats roads are hard to find. So I decided to perform the test at my local outdoor concrete velodrome. Is the velodrome a decent place to determine my FTHR? What would be the drawbacks as compared to the open roads? Cheers

  23. #TorqueBack Hi GCN great show. Is it possible to calculate power using cadence, gear selection and distance

  24. Hi legends, when was the 1st time power meter come to market and what is the 1st race power meter are allowed in uci race/grand tour?thank you.

  25. With the new Cannondale Synapse being only available in disc brakes, are we starting to see the phasing-out of rim brakes? #torqueback

  26. #Tourqeback Will riding bikes with different gear ratios have a negative effect on my training and possible results?

  27. I have just began cycling, and eant to now if it's best to buy a used bike ( normal price (1.500€-2000€) or a brand new bike (750€-1.000€)? #TorqueBack

  28. I was just wondering: Are the components of a drivetrain (chain, chainrings, cassette) interchangeable across manufactures? In my special case: I currently own a bike with a Shimano 105 groupset an i am planing to invest in a powermeter (with a Rotor crank and Rotor chainrings). Can i reuse this crank (and chainrings) when i e.g. want to update to a SRAM Force groupset later on? #TorqueBack

  29. Why would I want heavy 50mm wheels instead of light 25mm wheels? For a regular cyclist that is, like two 50km rides per week #torqueback

  30. Why did Matt fail to clarify that Elliptical rings are placebo as there is not evidence that they create an advantage?

  31. #TorqueBack You talk a lot about wait and also every now and again make fun of your, or your fellow GCN presenter's, weight. On a more serious note, is anorexia/eating disorder an issue among amateur and pro cyclists?

  32. How much riding should a 14 year old do? He won't get off his bike! My son does 4 rides of about 60 -70 miles per week each plus a club TT? He also did 110 miles in the Alps (stage 17 of this years tour) too much? #torqueback

  33. My max HR I've seen is also 168. So I use a formula '% of reserve' (readily available in Garmin Connect, although I now obviously use a wahoo elemnt bolt – to whom it may concern 😉 ) 50/60/70/80/90 * (maxHR – resting HR) + resting HR. The result feels consistent with other indicators, such as breathing or perceived effort level. That's good enough for me.

  34. I recently purchased a power meter and have increased my average power on a ride from around 120 to between 150 – 170 watts. However my average speed is actually a bit lower than before. I noticed that I could ride along at about 170 watts in the big ring at let's say 25 kmh, and also ride along at the same power in the small ring, but I'm going along at 20 kmh.
    So basically I've increased my power but I'm riding slower. I'm puzzled as to how the power meter is really helping. #TorqueBack

  35. #TorqueBack How correct is garmin data?i use garmin fenix3 does it makes any difference if i dont use garmin edge530 while cycling?

  36. Hello gents, love the vids keep up the good work!
    My question is with regards to aero position in windy conditions. Obviously a headwind would require you to tuck into a more aero position to reduce the drag effect on your body, but what about a tailwind? Would you sit up to make the most of it or stay aero as the headwind from moving forwards still has a greater effect? #TorqueBack

  37. Hi GCN, I'm in the market to replace my tyres, I know which brand I want to buy but they offer it in folding bead and wire bead… What's the difference and should I prefer one over the other? #TorqueBack #SayHiOnYourRide

  38. How do i become more confident when i'm riding my road bikes.Keep in mind this is my first road bike (im 14)

  39. I struggle to cool down, even up to 24 hours after a big ride, and with plenty of fluids. Anything else i can do to return to normal temperature? #torqueback

  40. I recently had to quit a race because my seat post slipped several inches. I used Carbon grit and have not changed/adjusted the seat post in about 2 month(~750 miles). How often should I do maintenance on the seat post and any tips and tricks to prevent slippage? #TorqueBack

  41. Do you GCN presenters and do the pro peloton all use the left brake lever for the front brake? I live in the U.K. so all bikes here are right front but I'm considering swapping my bikes over.

  42. #TorqueBack Is the any standard etiquette for passing another cyclist at night when you both have your bright lights on?

  43. #TorqueBack As an older rider (over 50) and a regular cyclist, by how much it is possible to improve my FTP? Or is it more realistic to aim for no decrease in FTP as the years go by?

  44. #Torqueback hi all, I wondered 2 things 1)how is team sky's tactic of sitting on the front an advantage surely someone like bardet gets a drafting effect regardless of wether his team sits in front or they're in sky colours? Doesn't this just prove froomes the strongest rider?
    2) most turbo sessions say seated efforts but if you ride 40/60% out/in the saddle shouldn't you replicate that in intervals??

  45. #torqueback, what does my hart rate say to my health, i am 16 years old and in a 2 hours ride i almost every time have an avarage of 180 bpm…

  46. Hi GCN, does listening to music (wearing in-ear headphones) while riding improve cycling performance? I hardly never wear these things while training because of safety issues but when I do wear them I feel more motivated #torqueback

  47. Do you think the grand tours would be better without team radio? Would it make the races more interesting if the time gap of the breakaway couldn't be so readily communicated back to the peloton and would we lose anything? #TorqueBack

    I would love to see the breakaways not brought back into the peloton in such a calculated manner just before the line but am not sure if we'd lose the excitement elsewhere (ie mass sprint finishes)

  48. B'Twin Triban 540 or Specialized Allez E5 (Classic)

    I want to buy a road bike, but I can't decide which one to buy. I know a bit about road bikes and the Triban 540 is clearly better in specs, but Specialized is a huge brand in cycling and I know I can put my trust in them, but I don't know if I can do the same with B'Twin. The way it looks is an important aspect of me buying a road bike because I want it to look good and I think the Allez E5 is better looking. So my question is: looks and reliability or specs? #TorqueBack

  49. When riding on zwift with a peddle based power meter does a dirty drivetrain affect the numbers on screen i.e. Am I suffering more than my power meter says as it's easy to forget to clean chain when peddling indoors cheers

  50. Hi Guys – is it bad form not to kudos someone once they have taken one of your KOMs? (@si_richardson Wellsway, Chewton Rd – Gypsy Ln Drag 😜) #TorqueBack

  51. #TorqueBack. Hey Lads. Sprint question. Two cyclists, identical in every way eg height weight bike and equipment, are racing. There are at the exact same spot when one rider starts their sprint 800 meters out, averaging 500 watts, whilst the second rider (whist not drafting) starts the sprint 300 meters out but averages say 900 who reaches the finish line first? Cheers

  52. You have N+1, but you could also consider S-1 (or D-1) = the amount of bikes witch leads to a divorce, minus 1.

  53. While I prefer the standard bicycle posture, why in major cycling competitions they have banned recumbents and limited the length of bike frames? Allowing bikes to go faster would require improving safety equipment. I would think this would help more people to choose cycling over driving for commutes and trips, I do not see the downside. So why do competitions do this?

  54. Hi I'm new to road biking I have a brand new carrera vertuoso I was wondering if it is worth changing components to carbon or just upgrade my bike thanks !

  55. how to get prepared for a loooong tour???
    there is a 530 km / 24 hrs non-stop tour i want to participate ….
    i had an open heart surgery when i was young (other reasons) ….

  56. So true about getting comfortable again with handling a bike after a crash. I remember there was a time, which I got really really good at cornering (practically like you insane mountain bikers out there! ha).. then I crash, not even on a descent either… but for a good time after that I couldn't corner at all. I actually became more dangerous to myself and other riders because I was more sketchy diving into the corner. I am better now but I took myself back to that sharp right/immediate sharp left turn combo I had crashed on and gradually kept on going through it until my confidence came back into being able to corner like how the professionals would do.

  57. I can't recognise dangers by hearing anyway so listening to music won't make much of a difference, especially as things like bicycle bells are clearly audible.

  58. As a seasoned cyclist I've noticed other cyclists are more often saying hello during the winter months than during the spring/summer.  What's GCN's option?

  59. Evidence Matt that listening to music is "dangerous" for people on bikes on the open road? Sorry but you're plain wrong on that one.

  60. I've recently returned to cycling after a 16 year hiatus having been knocked down by a car it took a long time to get my confidence back. Anyway my question is what do you think of bike snobbery? My wife bought me a Carrera Virtuoso through a ride to work scheme. It has been marvellous! I've lost almost 3 stone and I'm commuting 15 miles on workdays. I've thought about joining a local club but a little worried that members might look down on my little steed. Do you think I should bite the bullet and join anyway. Cheers

    Alan Docherty

  61. The cure for N+1. Use the equation N+1<W-1. Where W is wife or girlfriend. N+1 must remain less than W-1. Or, another way to say it would be, as the function N+1 approaches the limit of W-1 ("Buy one more bicycle and I'm leaving you"). In real numbers, for me, this equation is equal to 3. #TorqueBack

  62. do drive with the window down and radio off. just sayin.

  63. would love to have a video about concerns of toe overlap when turning all the way to the left, tire hitting the toe of the shoe. Thanks!

  64. Speed is relative to many variables such as bike weight, body weight to fat %, gearing , wind, heat, humidity even road asphalt quality . On my 14 kg training bike I average 30 km hr with 25 km hr head wind on a 48/38 14-28 Freewheel. So too many variables but bike weight and the way the bike feels around a tight corner are critical.

  65. I would like to know (please) how to work out my power (W). I dont have a heart rate monitor and cycle often. According to Strava, my power is usually around 180W… but i suspect this is not accurate because Strava is basing it purely on distance, segments, gradients and time, but not factoring my heart rate… Am i right or wrong? 180 seems low and I am pretty fit. #TorqueBack

  66. Another question… How important are cleats and how much of a difference do they make? Reason for my question is, I am financially restrained but love cycling. I cycle with cheap shoes with no cleats and still average between 28 – 30kph over a 40km ride (usually done in about 90 minutes). Your advice will be greatly appreciated. #TorqueBack

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