A version of this article was originally
published in Triathlete Magazine

Dear Tech Support,

Are there any products or services that most athletes could benefit from, but that many people don’t use simply because they are not familiar with them?

Fran, via email

Dear Fran,

This is a great question. Big and small, here are some things that are well worth knowing about. You can find (or order) these products and services through a good dealer.

Hutchinson Tubeless Road Tires: See Tech Support, Nov. ’08 for a more complete review, but Hutchinson’s Tubeless Road Tires are the smoothest riding, lowest rolling resistance and pinch flat resistant tires you can get. Specialized and Campagnolo, among others, have joined Shimano in producing tubeless specific wheels. An ultra light tubeless tire is available from Hutchinson too. www.hutchinsontires.com

Stan’s NoTubes kits and valves for Tubeless Road: Convert most any standard clincher road wheel to tubeless tire technology. www.notubes.com

Cushy’s Replacement Aerobar Arm Pads: CeeGees makes high density replacement arm pads for just about every aerobar known. Compared to most stock arm pads, the CeeGee’s “Cushy’s” pads last longer and support better. They also are one of the least expensive products you can get that will increase the vibration damping and comfort of your TT or Tri bike. www.cee-gees.com

Parlee Carbon Front Derailleur Clamp: Okay, this doesn’t improve your performance much, but it is super light, looks cool and mounts flush so you can put a bottle cage over the clamp without having to use spacers. Parlee makes nice road and tri bikes, including a well priced full carbon stock TT/tri frame, that are worth checking out too. www.parleecycles.com

Wide Ratio 10 and 11 speed Cassettes: A couple of years ago, SRAM started offering very functional and broad gearing combinations for the road that no one else was making. These cassettes apparently sold quite well, as Shimano’s new 7900 Dura Ace and Campagnolo’s new 11 speed cassettes offer broader gearing options than ever before. While they are not as smooth as Shimano on Shimano, SRAM cassettes work with Shimano shift levers too. IRD also makes wide range 10 speed Campagnolo and Shimano/SRAM compatible cassettes (like 12-32) for those looking to climb really big hills. www.interlocracing.com

Wheels Manufacturing Conversion Cassettes: Want to use a Shimano cassette body equipped wheel with your 10 speed Campagnolo shift levers? This is the solution. A wide range of effective gearing options and shifting that is as good (or better) than a Campagnolo cassette make a conversion cassette even more attractive. www.wheelsmfg.com

SMP and ISM Adamo Saddles: While there is not a saddle that works for everyone, these relief zone based saddles have helped a number of riders resolve soft tissue related saddle issues. www.ismseat.com and www.albabici.com

Ceramic (Hybrid) Bearings: If they didn’t work better, Formula 1 cars wouldn’t use them. Hubs, bottom brackets and derailleur pulleys can all benefit from an upgrade that minimizes rolling resistance, while maximizing durability. While you don’t need the most expensive ceramic bearings to see a nice improvement, be aware that cheap ceramic bearings aren’t going to offer you much over a high quality steel bearing. Get a Grade 3 bearing or better.

Hydrotail Carbon Rear Bottle Carrier: While most other bicycle components were using advanced designs and materials years ago, the rear mounted bottle carrier seemed to be in neutral – maintaining the same designs available in the 1990’s. Then, Beaker Concepts came out with the carbon Hydrotail. The Hydrotail was significantly lighter than previous options and led not only to the development of other carbon carriers, but also the redevelopment of better designed aluminum carriers as well. Today, both Hydrotail and X-Lab make carbon and alloy rear carriers that work better over a wider array of applications (including bike brand specific carriers), while being lighter and more functional than ever. www.beakerconcepts.com and www.xlab-usa.com

TUFO Tubular Tape: Fear tubulars no more. Two sided rim tape takes the mess out of tubular installation and cuts installation from a sometimes messy project that can span days to one that can be done in a matter of minutes.  Note that TUFO can only guarantee this product when used on their tubular tires. www.tufonorthamerica.com/accessories.php

SwissStop Brake Pads: Does which brake pad you use matter? You better believe it. Especially if you use carbon rims (or mix carbon and alloy rims on the same bike), the SwissStop Yellow King pads offer dependable performance with wheels from a variety of manufacturers and under a wide range of conditions. www.swissstop.ch

Trigger Point Technologies Massage Kits: Almost every athlete has fought tight muscle adhesions or an injury and knows how much it can limit your performance and comfort. Developed by an athlete for athletes, the TPT massage tools and videos are great to use on their own, on the road, or as supplements to physical therapy or deep tissue massage work like Active Release Treatment. www.tptherapy.com

SRAM Rival, Force and Red Components: Ergonomic, mechanically simple, lightweight, well-priced, offering gearing ranges many riders have been asking for, and proven – SRAM went from nothing in the road world to major market player in under two years. Campagnolo and Shimano have been forced to take a close look at the designs of their fine components because of SRAM and the performance of bicycle componentry as a whole has benefited because of it. www.sram.com

Cycling Footbeds: Foot stability and support is key to maximizing power transfer and minimizing fatigue, yet the majority of riders still ride their cycling shoes without adequate support for their needs. A custom cycling footbed is the most comprehensive solution, while over-the-counter options like what SuperFeet, Specialized and Aline offer improvements over factory insoles for some riders.

“Fit First” Bike Buying: The vast majority of bikes bought today are “fit” after the bike has already been selected. “Bike First” selection is like designing the house after you have already built it - it puts the needs of the bike in front of the needs of the rider. There is a better way. “Fit First” bike selection puts the rider (you) first and foremost. By far the best way to find a new bike that will work optimally for you is to determine your optimal riding position first and then use this information to find the frame/bikes that are the best geometric matches for your needs. Search out and find a dealer/fitter that works this way. Don’t hesitate to travel to work with them as your biggest equipment purchase is too important to be left up to chance. www.masterbikefitters.com

Motion Capture Fitting Technology: Dartfish, Retül and other companies make technology that can provide more data with greater accuracy than ever before to bicycle fitting. However, realize that great technology doesn’t make a great bicycle fit. A hospital with all the best equipment is not much good without having the right doctors and the same is true with motion capture fitting systems. While bicycle fits and motion capture technology are advertised and offered just about everywhere now, there are a limited number of qualified providers offering true top level fittings. A well educated and experienced fitter in combination with modern technology can help you understand how to get the most out of bike and body in a matter of hours. Whether you are brand new to riding or have been riding for decades, a motion capture fit session with a top fitter will pay off for the rest of your riding career.

Ride hard and smart.

Ian

A version of this article was originally
published in Triathlete Magazine

I’m interested in getting an aero helmet. How should a properly adjusted helmet fit and which helmet is the fastest?
Macy, Internet

Dear Macy,

Multiple wind tunnel studies indicate that aero helmets offer one of the highest ratios of aero benefit to dollar cost of any single piece of equipment currently available to a time trialist or triathlete. With estimated median aerodynamic drag benefits for most amateur riders ranging from 3-6% (8-13 watts), the potential benefits of an aero helmet are hard to ignore.

The only independent wind tunnel test of aero helmets that I am aware of (Blair, 2007) was performed under brand anonymity. However, the test concluded that while some models tested better in certain conditions than others, all of the aero helmets tested offered aerodynamic benefits at yaw angles of 0 to 15 degrees (the test did not go beyond 15 degrees) when compared to a standard road helmet. The summary also stated that, “the results show that there is no clear choice among aerodynamic helmets for all riding conditions…”. Like any piece of aero equipment, field or wind tunnel testing on the individual rider who will be using the helmet is the only way to discern subtle aerodynamic differences between models.

When it comes to aerodynamics in general, and aero helmets in particular, things are rarely as simple as wind tunnel numbers may make it appear. Aerodynamics is a “package deal” and your riding technique and form are of great importance. The best TT riders and triathlon cyclists tend to have exceptional riding technique and part of optimizing this technique is knowing that their riding position and equipment are working to the fullest potential. In the case of aero helmets, this means holding and maintaining the helmet in as stable and aero a position as possible. The more stable and consistent the head and upper body position, the more significant the likely aerodynamic benefit as the wind will maintain a more laminar (smooth) flow around the helmet and the rest of the rider and equipment. If you know that you often stretch your neck, turn your head to the side, or tuck your chin when riding, an aero helmet’s aerodynamic benefits could be significantly diminished.

Outside of aerodynamics, as with any helmet, comfort, weight and ventilation are significant variables too. The importance of comfort in a helmet is self-explanatory and an ill-fitting helmet will not protect you the way it was designed in the event of a crash. A properly sized helmet will fit comfortably snug, resting about 1” above your eyebrows and contacting the top of your head as well as the front and sides. Your helmet straps should be close to your head and relatively taut with the chin strap adjusted so that when you open your mouth, the strap pushes against the bottom of your chin, but does not limit your jaw. A well fit helmet will stay firmly in place when you shake your head and there should not be gapping between the helmet and your head. A good way to check shell size is to place the helmet on your head and pull it straight back and forth and side-to-side. A well fit helmet will not have space between the shell and your head and will not knock your head when you perform the maneuver above.

Helmet weight is important in much the same way that the weight of a running shoe is notable. While few of today’s helmets feel heavy on their own, you do need to support the weight of your head and helmet with your neck and, over a long ride, ounces can add up. Aero helmets are usually heavier than standard road helmets and while the lightest helmet is not always the best helmet, make sure that your helmet is light enough so that it does not become burdensome. Especially if you are a distance athlete, remember that you are likely going to be logging some significant miles and time on your bike. An aero helmet that is reasonable for a one hour ride might not be as functional for a six hour ride.

Ventilation is also a significant item to consider when buying a helmet. One of the more effective ways to lower drag is to minimize the number and size of wind disrupting vents. Make sure that your helmet is adequately ventilated for your use, as even the most powerful and aerodynamic engine will seize up if it overheats. Other design elements, like ear covers and eye shields, can further enhance the aerodynamics, but they can also reduce ventilation. For this reason, some popular aero helmet brands, like Louis Garneau, offer multiple models to match the needs of a variety of athletes. The LG Rocket and Super Leggera models offer full ear coverage and can be fit with an optional eye shield, making them great for time trialists and triathletes who are willing to trade a little ventilation for aerodynamics, while the Chrono model is cut higher for those athletes who want greater side ventilation in an aero shape. For the rider who wants ear covers or a shield on some rides and may not on others, the Rudy Project Syton proves that a modular design offers the benefit of flexibility, allowing the rider to add or subtract aero features as wanted. While ventilation and aerodynamics are sometimes (but not always) conflicting design aspects, you have to determine what is a reasonable balance for your body and riding. If you are doing 40Km time trials, the aero benefits of integrated ear coverage and eye shields are likely worth the extra heat, if you are doing an Ironman in the heat of Hawaii, they may not be.

With so many strong options from the aforementioned brands, as well as Giro, Spiuk, Lazer and others, there is an aero helmet that will fit and work well for just about any rider and event. Find an aero helmet that fits you well and practice your aero riding technique and you will find yourself riding faster without working any harder.

Ride hard and smart!

Ian

A version of this article was originally
published in Triathlete Magazine

Dear Tech Support,

The group I ride with has been debating whether a higher or a lower tire pressure minimizes rolling resistance – what’s the answer? Also, one of us has “gone tubeless” and is raving about the ride. I want to know is whether it’s hype or a real performance enhancer for us middle of the packers?

Chris F., via email

Dear Chris,

First, while the maximum listed pressure on some tubular tires can be around 200 psi., you will only increase rolling resistance, and the likelihood you will need to find a good chiropractor, by filling them to this level. While super high tire pressure may work well on a velvety smooth velodrome, even a freshly paved road does not even remotely approach this level of smoothness and thus tire pressure should be adjusted accordingly.

You should never exceed the maximum recommended pressure listed on a tire. Even if a tire’s maximum range is much higher, 100-130 psi is an optimal pressure for most performance road tires. Lighter riders (under 140 lbs) usually do better on the low end of this range and heavier riders (over 170 lbs) more towards the higher end.

How can rolling resistance decrease with moderate tire pressure compared to over-inflation? More than absolute pressure, tire rolling resistance is about consistency of contact patch between the tire and the road. When skipping and point loading over surface imperfections in the road occurs with an over-inflated tire, the tire casing deforms more and contact between the road and tire becomes less consistent. This, in turn, increases rolling resistance.

Second, Road Tubeless brings road bike tire technology into the modern era of tire design. Road Tubeless works on the same proven tubeless tire principles that performance motorcycle, car and mountain bike tires have used for years. A Road Tubeless system uses a specially configured carbon fiber/rubber bead, in combination with a matching rim shape, to create an air tight seal and eliminate the need for a tube. The end result is the best riding tire system I have had the pleasure of riding.

Some common questions and answers regarding Road Tubeless are:

“What are the direct benefits of Road Tubeless compared to traditional clincher and tubular tire designs?”

• Significant enhancement in comfort and vibration damping. When you lower rolling resistance and tire pressure simultaneously, wheels ride better.
• Excellent handling and traction characteristics. The casing on a tubeless tire provides excellent consistency of contact patch with the road and little deformation under load.
• The elimination of pinch flats, even when riding only 80 psi on rough dirt with a road tire.
• Low rolling resistance. When a friction layer (like a tube or tubular glue) is eliminated, lower rolling resistance can be a result.
• Like a well glued tubular, Road Tubeless is very unlikely to roll off the rim in the event of a high speed puncture.
• They hold air longer than average and require less reinflation.
• Easy to repair. In the event of a flat, a standard clincher tube can be used in a Road Tubeless tire. Also, much like a car tire, a sliced tubeless tire can often be “plugged” and resealed again if damaged.

For short distances or long, Road Tubeless offers a number of potential benefits.

“Are Road Tubeless difficult to install?”

Road Tubeless tires fit on the rim looser than many clincher tires and frequently do not even require a tire lever. If you do use a tire lever, a tubeless compatible one is recommended so that you do not damage the tire bead. Anyone who is comfortable doing general maintenance on their bike should find the process reasonably straight-forward. Road Tubeless tires install best when liquid tire sealant is used in conjunction with a quick burst of air from a compressor or CO2 cartridge to catch and seal the bead of the tire to the rim firmly and quickly.

“What tires and wheels work with Road Tubeless and what do they cost?”

There is currently one tire – the Hutchinson Fusion 2 Tubeless – that offers the unique carbon/rubber tire bead matrix that can seal with a rim adequately to hold air. Luckily, the Fusion 2 Tubeless is a very well thought out and strong performing tire.

When it comes to wheels, things get a little more complicated. The only officially approved Road Tubeless wheel on the market is Shimano’s Dura Ace level 7850-SL. The rim on the 7850-SL has a bead and outer rim wall/valve that is designed to directly match up with the Fusion 2 Tubeless tire ideally.

This being said, companies like Stan’s No Tubes have researched using Hutchinson Fusion 2 Tubeless tires with a number of rim combinations and concluded that most any standard clincher rim can be reliably adapted to Road Tubeless with one of their rim sealing kits. Wheels with sealed outer rim walls, like Mavic’s venerable Ksyrium and R-SYS, do not even require using special rim tape to convert; a special valve and some sealant is all that is needed. A step-by-step instructional video on Road Tubeless installation and conversion can be found at www.notubes.com/movie_road.php.

Tubeless conversion kits run $30-$70, depending on the wheel. Hutchinson Fusion 2 Tubeless tires are under $70 each, similar to a high quality clincher and ultra light tube.

“Aren’t Road Tubeless tires heavy?”

No. While not the absolute lightest tire design, a Hutchinson Fusion 2 Tubeless is a competitively weighted tire at 290 grams (only about 20 grams more than a lightweight clincher and ultra light tube). With time, tubeless may even become lighter as the Fusion 2 Tubeless tire is the first generation of tubeless design while clincher and tubular tires are decades into their evolution.

“If the tubeless concept has been around for a while and works so well, why isn’t everyone using Road Tubeless?”

Some big tire companies refusing to participate and perception versus reality.

A number of tire companies originally competed to create the Road Tubeless tire standard. When Hutchinson’s design won, many other companies decided that instead of adopting the standard, they would simply not produce anything. This would increase the likelihood that the Road Tubeless concept would not gain much consumer momentum and would thus gather dust until Hutchinson’s patent expired.

Also, Road Tubeless tires, with their exceptionally smooth ride, will make some riders automatically assume that a firmer feeling clincher or tubular is faster. As long as “Feels faster” wins out over “Is faster”, many riders will shy away from new technology and many manufacturers will continue down the road they always have ridden.

Road Tubeless is well worth consideration by any cyclist or triathlete who is looking for an improvement over high performance clincher tires. Regardless of how short or how long your rides or events, Road Tubeless is affordable technology that works.

Ride hard and smart.

Ian