I’ll be talking more about the importance of aero and the things I try and do to ensure I have the edge over my opponents in the coming weeks. Being aerodynamically optimal needs to take into consideration your position and equipment, but also factors like comfort and hydration. Another one of these factors for racing is thermoregulation, something which was vitally important in my recent trip to Ironman Melbourne.
Anyone that was at Ironman Melbourne can attest to the extremes in temperatures seen throughout the day. It was single digits when we started in Frankston, and low 30’s (approx 90f) when I crossed the finish line. It was ridiculously hot at some stages. One of the great things about my Scody Optimise AIR tri suit is that as much as it is aero, it is probably the most cooling suit I have ever worn. The sleeves provide added sun protection, and the fabric retains a very small amount of moisture to help cool me down. With this in mind, I do have some tips for everyone racing in the heat, ensuring you stay cool whilst in no way compromising your speed and performance.
- Trick your mind. Much of our perception of the heat is a central nervous system response, proactively protecting the body. We can actually deal with a lot more fluctuations in heat than you would realise, we just have to trick the mind. A couple of ways I did this at Ironman Melbourne was wearing my Oakleys to create a sense of shade, and putting ice in sensitive areas such as hands, tops of my head, and well, ahh, the genitals.
- It’s not about flappy clothes. It’s a little bit of a myth that flappy or baggy clothes are cooler in hot weather. All they will do is slow you down as they are extremely susceptible to drag. What you need is ventilation in key areas that will take on as much wind flow as possible, whilst offering no aerodynamic disadvantage. On my tri suit I have a fabric known as Dynamic Mesh through the side panels, and a front zip that when down give me complete cooling on the run.
- Thin is good. I have been fortunate to learn quite a lot from the guys from Scody. One of these is the importance they place on thin fabric. Basically, the thinner the fabric, the less restriction to heat transfer. If you feel clammy and restricted across the chest in your current suit, it probably uses fabrics that are too thick for your needs.
Staying down, all the time
Keeping on the aerodynamics theme, it’s important to touch on the need to be able to prepare the body to get in these contorted positions, and stay there. It’s a huge ask on the body and definitely doesn’t come naturally. There is no point wearing the best tri suit Scody has, and having to come out of my “optimal” position all the time because my back cannot handle it. Apart from practising holding this position in training, during the countless long rides and interval sets Gilsey gets me to do, I also spend a lot of time in the gym strengthening and stabilising. Look, you may already be doing this, and if you do then awesome. If you don’t, have a look at the exercises that I do as they will probably help you stay as aero as possible in your next race.
What it works: Transverse abdominus (TA), Lower Back, Shoulders
Why it works: Helps with maintaining position during long rides and time trials.
How to do it: Come up onto your toes and forearms, keeping back flat.
What it works: Transverse abdominus and obliques
Why it works: Improves pelvic stability, reducing lazy hips when fatigued
How to do it: On your side. Raise your bottom off the floor, keeping your side straight.
What it works: Transverse abdomius, Rectus Abdominus, Hip flexors
Why it works: Improves pedal efficiency with activation of core muscles during hip flexion and extension.
How to do it: On back. Touch elbow to opposite knee, the alternate, fast.
What it works: Transverse abdomnus, rectus abdominus, hip flexors
Why it works: Like the bicycle, only this time more dynamic!
How to do it: On all fours, alternate one leg forward, one leg back. Fast!
What it works: Thoracic spine and erector spinae
Why it works: Prevents stiffness caused by prolonged positioning, reducing reliance on hips
How to do it: On your back with a tightly rolled towel between shoulder blades and waist.
Now that you are ready to be more aero, I have a great offer for you. For a limited time, my great friends at Scody have provided me a discount that I can share with you. All you need to do is use TIM2015 on the checkout for a 10% discount on any made to order kits. Of course you should be buying mine, right? 🙂
Photo: R. Dobson