Marginal Losses- How I Got Slower In a Year and a Half – BionicOldGuy

The title of this submit is a variation on “marginal gains”, the idea by which coach Dave Brailsford famously revolutionized British Cycling. It is mentioned in numerous locations together with the ebook Atomic Habits, and there’s an excerpt right here. If you make a number of tiny enhancements, say about 1% every, they will add up over time to a considerable achieve (like compound rates of interest). But I not too long ago found out that this occurred to me in reverse within the final 12 months and a half, a number of minor modifications added as much as a big lack of velocity on my bike. I observed this after I did a Strava Segment that lasted slightly below an hour, at a median velocity of 13.2 mph. And then I remembered that I had completed a century experience in September of 2021, which was near seven hours at a median velocity of 14.8 mph. So again then I may go all day significantly quicker than I may not too long ago go for underneath an hour. What has modified?

I observed that a few month after the century, I wrote a submit on “time-restricted eating“. Because this appeared to have health benefits, I started following it, which for me meant not eating breakfast. Since I do my riding in the morning I was riding before eating. This caused the first significant loss in speed. Recently I tried the same Strava segment but after eating breakfast, and my time improved considerably, to 15 mph. That might account for most of the change. I looked for other marginal effects. I then found I had written a post “Recumbents Don’t Need Clip-in Pedals- Who Knew?” additionally a few month after the century. It is handy and cozy to make use of common footwear and platform pedals whereas driving. Global Cycling Network did a video right here that confirmed there’s little or no efficiency drop with platform pedals. But that is utilizing stiff footwear designed for biking with platform pedals. I used to be utilizing my common road footwear so I feel this brought on extra of a efficiency hit. Finally, my century was in September with hotter climate, so I used to be carrying shorts and a tight-fitting jersey. Wearing extra garments in winter can gradual you down if they’re free and trigger extra drag.

I put all these little results collectively, first placing my clip-in pedals again on the bike and carrying the cycling-specific footwear that go along with them (mine have Shimano spd cleats). I made certain I wore form-fitting garments and ate breakfast earlier than my experience. I then did a time trial of about an hour yesterday, averaging 15.2 mph, and it felt the trouble was sustainable for for much longer. It is reassuring to know that I haven’t gotten any slower previously 18 months.

But it’s essential to notice that each one of this issues solely after I’m checking my time in opposition to a earlier time, or attempting to submit a superb time on Strava or the equal. For relaxed rides, I can nonetheless put on common footwear and garments. Fortunately, I’ve pedals which have a platform floor on one aspect and clip-in on the opposite, so I can use both sort of shoe. I additionally nonetheless intend to do fasted rides and skip breakfast a number of days every week for the well being advantages. But on a day after I’m testing my efficiency, I’ll eat breakfast and have my full cycling-specific “kit” on. Every little bit helps!