Answer: Aerodynamic drag plays a significant role in determining your cycling speed. Engaging in structured training that focuses on aerodynamic positioning can greatly boost your speed compared to just training for power alone.

Understanding Aerodynamic Drag

Aerodynamic drag, also called aerodynamic resistance, is crucial in determining how fast you can ride your bike. It is influenced by an object’s drag coefficient (Cd) and frontal area (A), which represent the shape and size of the object exposed to the wind. The product of Cd and A, known as CdA, measures aerodynamics. A higher CdA value means more effort is needed to overcome air resistance and maintain speed.

To put things in perspective, a sphere has a drag coefficient of 0.47, a cube of 1.05, and a streamlined body, like a plane wing, as low as 0.04. As the size of the object increases, so does its frontal area and CdA.

Adding to the challenge is the relationship between power and speed, where the power required to move through the air increases by the square of your speed. Doubling your speed necessitates a fourfold increase in power!

For instance, on flat terrain, a 3% rise in power will only result in a 1% gain in speed — a harsh reality indeed.

Insights from Elite Cyclists

Top riders like those from Tinkoff/BMC achieve CdA values between 0.18-0.25 when using aero bars. On the other hand, skilled amateur cyclists typically fall within the 0.25-0.30 range. Elite riders not only possess greater power but also excel in aerodynamics. The fastest cyclists strike the optimal balance between power and aerodynamics.

During non-time trial days at prestigious races like the Tour de France, riders spend about 90% of their energy combating air resistance when pushing speeds above 50kph/30mph. Drafting significantly reduces this energy expenditure. However, riding solo above 14kph/9mph on a flat road makes wind resistance a formidable opponent.

Navigating Physics’ Laws

Physics applies to all cyclists, novice or professional. There are methods that all cyclists can employ to work around the laws of physics.

Approximately, reducing 100 grams of aerodynamic drag equates to saving 1 second over a kilometer. Thus, even slight improvements in reducing air resistance can result in time gains. So, how can we achieve this?

There are numerous simple aero enhancements to explore. Specialized’s Win Tunnel channel on YouTube offers insights into enhancing aerodynamics, dispelling aero myths, and showcasing how minor adjustments can yield incremental speed gains.

Final Considerations

The key challenge is optimizing power through smart training, refining aerodynamics by realistically reducing CdA, and striking a balance between the two. Sadly, curling into a ball and pedaling hard won’t cut it.

Practice is essential, and incorporating practice time trials into your training regimen is crucial for race preparedness. Becoming comfortable with sustaining high power in your aero position during training enhances your ability to perform at your peak on race day.

To learn more about training for faster time trials, refer to our recent post on training for time trials and explore tips on boosting speed without aero equipment.

For more answers to your cycling training questions, tune in to our podcast Ask a Cycling Coach — your go-to resource for becoming a faster cyclist. New episodes are available weekly. Warning: It’s addictive 😉