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• 5:00 baseline aerodynamics CdA values
  • Most aerodynamic male pro triathletes are around 0.200 and even below 
  • 0.230 considered very good for average-sized male
  • 0.250 to 0.270+ is common for reasonably well-fitted male age groupers
  • Track riders can be as low as 0.160
• 6:45 how much of a time difference does this make? The Cody Beals case study
  • At his current-ish CdA of 0.22, and using his IMMT power output of 260W average, Cody would be traveling at ~42kph on a flat course
  • If he could get down to a very ambitious CdA of 0.18, he could get up to ~44kph, which is a savings of almost 12 minutes over 180km!
  • At an optimized, track cycling world-class CdA of 0.16, he could hold 46kph at 260W. Of course, this is not a realistic value in all likelihood. 
• 16:15 what can we do to improve aerodynamics?
  • Test to determine CdA
  • Experiment with position changes, starting with the front end and retest each iteration 
  • Spend some training time in that optimized position and at race-specific power AND speed
  • Spend time wearing your full race kit in simulation workouts - especially helmets
• 22:45 achieving and training that optimal head position
  • Experiment with stack height: sometimes a slightly taller stack can allow you to lower your head
  • Mirrors / photos and videos from the side
  • Train the position in an interval format
• 29:00 focus on that front end
• 32:15 important equipment choices
  • Find the best helmet, test as many as possible
  • Understand your target speed and local climatic conditions
  • Evaluate cost-benefit of aero overshoes 
  • Marginal gains add up - especially in TT
• 34:30 Saving energy on the bike is key in long course racing
• 38:30 consider your ‘sustainable drag’ that is, making sure you can hold that position for the duration of the target event
• 39:45 skin suit fabrics and fit