Many individuals get into triathlon with a running or swimming background. Their first order of business is to purchase their first “real” bike. The question they ask us most often is, “What is the best bike to get?” Like many questions in the world of endurance sports, the simple answer is, “It depends.” That said, we do have some advice that might point you in the right direction.Continue reading
Should you foam roll after your next run or bike ride? Not all post-workout activities are created equal.Continue reading
Friends of Science of Speed know that we take great pride in our expert bike fits. Last year, we launched Bike Fit Box to bring that expertise to cyclists through virtual, at-home fittings. Now, Bike Fit Box is introducing a brand new service that is changing the game once again.
Bike Saddle Box is a first-of-its-kind saddle demo experience that allows cyclists to try out multiple saddles at home, on their very own bike for fourteen days.
This unique way to shop for saddles is built for convenience, which is the foundation of all the services we offer at Bike Fit Box. Cyclists can test ride these saddles at home on their own bike for as many rides as they like. They keep what you love, send back what you don’t. It’s that simple – and should always be this simple – to make your next ride more comfortable.
The Bike Saddle Box demo experience comes at a flat-rate cost of $75. Cyclists who opt to keep one or more saddles from the demo are charged for those saddles at a discounted rate following the completion of the demo period. More than 40 models are available to try from top brands like ISM, Pro, Selle Italia, WTB, Prologo, Fiz’i:k, Origin 8 and Terry.
Curious about Bike Fit Box and Bike Saddle Box? Learn more and book your at-home delivery today!
A question that athletes have been asking us a lot lately is: should I be using erg or resistance mode when I’m completing an interval workout on the bike training? As the answer often is with training, it depends… but here are some things to keep in mind as you decide which is best for you!Continue reading
So much of the fitness industry is telling you that dieting is how people get more fit. This may be true if weight loss is your goal – calorie deficits are the path to taking off weight. Though, if increased and sustained physical fitness is your goal, here’s a newsflash for you: it’s going to take more food.Continue reading
In the last ten years, we have seen an increasing trend in saddle manufacturers to create a short or no nose saddle. These saddles originated in Pro Tour TTs as athletes began cutting the nose of saddles off to make their seat fore/aft position meet UCI regulations. It later caught traction in triathlon due to the improved comfort and is now prominent in the road and off-road scenes.
Many cyclists wonder, “Will a noseless saddle work for me?” Here are some changes you might see if you switch to this saddle style.
In this situation, the wider front of a noseless saddle provides greater support of the ischial rami and helps to alleviate numbness in many circumstances.
Further forward saddle position
Most riders sit further forward on a noseless saddle. This naturally moves the rider forward in relation to the saddle rails and provides an increased forward placement of the rider.
No more irritation from the saddle nose
For some cyclists the longer nose of a traditional saddle has a tendency to get in the way. By switching to a noseless saddle you can reduce chaffing in both the thigh and groin.
Curious about your bike saddle and how it affects the way you ride your bike? Learn more about our bike fitting services where we can dial in your saddle, cleats and cockpit for the ultimate riding experience.
As the Science of Speed team guides athletes with custom coaching and when we provide professional bike fits, one of the most frequent questions asked is, “Where should I be sitting on the bike saddle?”
The short answer: there is no one right place for a rider to sit on their bike saddle.
Why? To achieve the best performance and comfort, you’ll find that your position on the bike seat changes throughout each and every ride. It’s all about adaptability. Your riding style, your bike’s saddle, and your own body will determine how your posterior meets the seat. Understanding how these affect placement will help you find the sweet spot.
First, consider the way that you ride. For example, when a road cyclist is riding in the hoods, their pelvis will be rotated more anteriorly or more backward. Due to this, they’re going to gravitate to a wider portion of the saddle as they’re on the ischial tuberosity (AKA the sit bones.) However, as the position becomes more aggressive (as the ride becomes more intense,) that same rider will rotate their pelvis more forward. At that point, the saddle pressure goes to a narrower spot in the ischium causing them to shift forward on the saddle.
Second, take a look at your own saddle! Is it designed to match your riding style? Is it a traditional road bike saddle designed for multiple positions, a noseless saddle geared towards a more “aggressive” riding style, or maybe you are riding a more cushioned saddle designed for fitness riding and a more upright posture?
Finally, listen to your body on the ride. Try out different positions. Get to know what feels more sensitive and what positions offer you more longevity. Do those positions that feel the best support your ability to maintain your desired posture?
If you’re still struggling, it’s probably time for a professional bike fit. Your saddle is just one element of creating the right angles and positioning for a comfortable and efficient ride. If you’re in North Florida, schedule a fit in person. If you’re anywhere in the US or simply desire a fit at home, enjoy a virtual bike fit experience with Bike Fit Box.
Across the world, endurance events are being canceled due to the pandemic. It’s causing more than just heartbreak for athletes who were looking forward to their races. It’s causing athletes to step back and reassess their training for the foreseeable future. While it can be disappointing to see event days put on hold, it doesn’t mean all your training was for nothing. In this unique moment in history, there lies an opportunity for athletes to bank the hard work they’ve been putting in.
Science of Speed coaches create periodized training for our athletes. What is periodization? We’ve got an entire article here to break it down for you. Here’s the Spark Notes version: your training should cycle through periods of building, tapering, racing, and transition on an annual, monthly, and weekly basis.
As racing takes a pause, Science of Speed is recommending this to our athletes: consider taking your transition (aka your recovery) block now. For anywhere from ten days to upwards of four weeks, allow your body to rebuild after these months of high intensity. We often think of rest or recovery as “losing” fitness. This is not the case. In fact, burnout is one of the largest reasons we see athletes stop training and racing altogether. Training is a time commitment and these transition periods will help you to physically recover but they help to mentally rejuvenate you, which is just as important!!
So, as you review your entire season during this constantly changing and adapting world, consider how you can also change and adapt. Need help periodizing your training? Our coaches are here to help you create a plan for success — event or no event! Contact us now.
Bike fits are one the most popular offerings provided by Science of Speed alongside our custom coaching and other fitness analysis services. For cyclists, we cannot say enough about the importance of a proper bike fit and educate you often on when to seek out a fit.
Science of Speed utilizes Retül to provide our cyclists with the best bike fit possible. Retül recently shared this video about the importance of bike fit and how to not only adjust the bike to the rider, but what the rider can also do to improve their mobility to help with proper positioning on the bike. Watch it now by clicking on the play button below.
Ready for your best ride ever? Book your bike fit with Science of Speed today.
Hills are often something that is misconstrued on the bike. Unlike running, where biomechanics and force vectors change, seated cycling biomechanics stay very similar. There are some changes like scooting back in the saddle and utilizing more hamstring and glute muscles, but they are less significant.
Climbing on the bike comes down to one thing: Power to weight. Gravity is pushing our behinds down and we have to constantly overcome that force. So, there are two ways to climb faster: lose weight and/or increase your power to overcome gravity.
When we see or hear people saying they are doing hill repeats on the bike to prepare for a climbing race/event like Six Gap, we scratch our heads. Unless they have a 10+ minute climb to do intervals on or are practicing positioning and climbing out of the saddle, they are not testing and building the physiological systems that they are going to need to be at top form. Climbing for 20-60 minutes is a highly aerobic effort and a 1-3 minute climb is not the trick to attain the goal. By improving FTP you will go uphill faster.
During a specialization phase, the one variance that our coaches can add into longer sustained efforts (tempo, threshold, under overs) that helps people when they go to the mountains is lower cadence work.
Climbing often forces you to have a lower cadence and if athletes are used to spinning at 90-100 RPM, being force to spin 50-70RPM for extended periods of time will blow them up neuromuscularly. Adding in intermittent portions in a workout at 70rpm will help them to be prepared for that.
Curious how you can build the skills and strength you need for your unique event or goals? Our coaches are ready to help. Learn more about custom coaching!
If you ever have a question about training advice, technical specs, or the athlete’s body you see online, your Science of Speed coaches are here to confirm or debunk! Science is the first word in our brand name and we take that very seriously. It’s why our team is comprised of people with the highest level of education, experience, and expertise. We looking forward to hearing from you soon!