Volume 1 / Issue 020

Welcome to “Perfectly Fit,” our newsletter which is designed to help you get the most out of an active, cycling lifestyle. I have a team of pros from all over the world that will help me provide you with great info and a place for you to find out what you want to know. Your feedback is so important and we will make a place for you to be heard.

Our main article this week discusses the main differences between a triathlon bike, a time trial bike and a road bike. Sometimes things that you might think are important are outweighed by things that are more important but less noticeable.

The next Custom Bike Fit Consulting Trip in Dallas has moved to “on demand” as I have had an astounding number of no-shows after making the trip. I still have the great relationship with the Cooper Fitness Center cycling studio and really want to make a difference for you. Let me know if you need help with planning your next dream bike. The best suggestion is to email me so we can make an appointment. The Cooper Fitness Center is at 12200 Preston Road in Dallas. It is at the back of the Cooper Aerobics Center complex. The cycling studio is the first thing you see when you enter the Fitness Center. They will provide locker facilities and I promise an awesome experience.

In our Q&A section we have two questions. The first discusses Michelle’s question regarding when one knows if they need a tri bike. The second addresses the location of cleats on cycling shoes.

Don’t forget to visit our blog as new stuff is posted there almost daily. It is easy to subscribe to the blog so you can get updates sent to you.

Thanks again for letting me share with you a little about cycling. I respect your time and will strive to continue to make it worth it.

Our Custom Bicycle Consulting trips to Dallas are now demand based. I am also adding Houston and Austin so if you need help, I will get to you somehow. If you want me to come to your city and do custom bike fit consultations for you and your colleagues, contact me and we can arrange it. To make it cost effective for you, I need to be able to work with a group of people so let’s talk.

Other events that I will be attending to either participate or take Facebook photos of you will start showing up here too. Don’t forget to send me invitations if you want me to come to your event. I am able to put together a very nice talk, clinic or even a custom bicycle event.

I received about five comments from people generally pleased with the progress of the blog and Facebook sites. We are relaunching KGS Bikes’ website (behind the scenes, http://v2.kgsbikes.com) and we will be even more interested in comments when the site goes live, about the first of next week.

Feature Article – In Depth – Road Bikes vs. Triathlon Bikes

I am constantly asked what the big differences are between road bikes and triathlon bikes. The obvious difference is the fact that one races a triathlon in an aero position, but sometimes we see aerobars on road bikes so what is the real difference? There is a smaller difference between UCI legal time trial bikes and triathlon bikes, though they look very similar. The short answer is, road bikes are designed to have three hand positions, triathlon bikes are designed to have one. Just because a road bike has clip on aerobars, it does not imply that it is a purpose built triathlon bike.

Draft legal triathlons are the one area where a road bike is used with little stub aerobars, but positionally speaking, I call them road bikes. They are designed to be able to do all that a road racing bike does and in fact, bicycle racers use the aero position of a draft legal triathletes all the time.

Time trial bikes that are UCI legal have saddles that are set back further than triathlon bikes. The bike is setup so the rider has to actually ride on the nose of the saddle (on the rivet, as they say) to get the proper balance point for the effort being produced. The harder one pedals, the farther forward their balance point moves. Since a time trialist is racing at max effort, the most efficient position is in front of the comfortable point on the saddle, so riders just tough it out. They don’t have to be comfortable and their events are rarely longer than about an hour so who cares?

Triathlon bikes are designed to be ridden for longer distances and at a submaximal pace. This means that the rider will be putting more weight on the saddle and aerobars because they are not pounding the pedals hard enough to support themselves. As such, the saddle and aerobars are located in the place the rider is the most efficient or most aerodynamic. The reason I distinguish between the two is traditional triathlon positions are very far forward to accommodate a triathlete’s greater hip angle needs and to allow a super aero position. My problem with this position is twofold. First, the position is not powerful and many triathletes give up more power than is gained by pure aerodynamics. Second, the further forward one is positioned relative to their balance point, the more front loading occurs on the knees and overcompensation by quadriceps occurs. This muscle imbalance is paid for in the transition and the start of the run.

The perfect triathlon position is the one where the rider is as strong and aero as possible, with enough comfort to be able to stay in the aerobars the entire event. This is a biggie. If you have to sit up during a race to rest because the aero position is not sustainable, you have a problem. You will be going slower and you will be more fatigued in the run. Remember, though, power trumps aerodynamics to a point, so your best position may not be where you think it is!

Since the position on the bike and the setup of the bike to support that position are the two defining differences between a road bike and a triathlon bike, what about all the aero tubing on some frames and the round tubes on others? Some frame manufacturers advertise how fast their frames are based on wind tunnel testing, but I think that is a lot of marketing hype for the most part. Here is a critical fact: The part of the time trial or triathlon bike that creates the most drag is the rider! The frame is inside the boundary layer and as such doesn’t make as big a contribution to aerodynamics as one might think.

The concept of a boundary layer is a tough one so imagine the air right next to you going the speed you are, and at a certain point away from your body (and the bike) the air is undisturbed. There is a “layer” of air that transitions from no disturbance to actually going your speed, as the layer of air molecules that touch your skin are doing. The stuff in between is the “boundary layer.” In my industrial design career, I remember designing a part that went on a Boeing 777, and I remember learning the boundary layer was 13” thick at the point in question. This means that the 2” part that was sticking out of the fuselage had virtually no real aerodynamic detriment!

What all this means is, a road bike with aero tubing still won’t be as fast as a triathlon bike with round tubing, assuming the rider has a good position! What this also means is, the aerobars, fork and front wheel have a huge impact on aerodynamics as they are outside the boundary layer. Some very fast Ironman finishes occur with people riding round tube triathlon bikes, but you can bet they are positioned correctly and have good wheels, aerobars and front fork.

At the end of the day, there is a lot to a good triathlon bike. The first thing, positioning, is the most critical. Second, great wheels are important. Third, having a good set of integrated aerobars that have the shifters at the ends of the aerobars is important. Next, hydration. Frame bottles or aerobar bottles / hydration systems are much better than those behind the saddle. You have to move around to reach back and get those saddle mounted bottles, so that is an area that could yield good results.

Triathletes are in charge of all of the aspects for all three disciplines in the sport. The bike is so critical and yet so overlooked it is not surprising that much bad information travels around the transition area. When you are sitting around the cooler after a race, and someone says that “Brand X” bike won 10 Ironman’s, remember, the bike frame didn’t win the race. The athlete did, who had the best time in all three legs! I hope this is good food for thought and am happy to answer any follow on questions that result from this reading.

Until next time,

Kevin

President

KGS Bikes

Dear Kevin,

I am confused…how does anyone know if they want a Tri bike or a Road bike? What if you want to do both? Does everyone have 2 bikes that enjoy Tri’s as well as long road rides? What if that is price prohibitive? Then which is best? I don’t know a thing about the diff…so forgive the ignorant question.

Michelle

Hi Michelle,

Thanks for asking. I had another friend ask the same type of question as she seemed to get better speed on her road bike than her tri bike. This at first is not logical, but in fact her setup is so bad on the tri bike that any gain in aerodynamics is lost in inefficiency. My article in the Ezine this time explains the big differences between the bikes.

You really asked many questions, so the first, “How does one know if they want a Tri bike or Road bike?” is first answered with a question, “Are you wanting to finish a triathlon or is your finishing time more important? If you simply want to finish a triathlon, you just need a bicycle, and I strongly recommend a road bike.

Road bikes are more versatile, comfortable and are safer in groups. I feel that all triathletes should have a decent road bike because the intensity created in a group of riders is impossible to replicate alone. This intensity is necessary to get faster on the bike.

Tri bikes are really designed to be ridden alone. When riding in the aerobars it is hard to reach the brakes and even harder to steer in a straight line. The benefits are incredible because of aerodynamics, but speed is expensive. This could be over 2 miles per hour in increased speed when riding alone. This is why all competitive triathletes race on a tri bike with aerobars.

I don’t think that everybody that enjoys both triathlons and road riding has two bikes but I do think people should realize the compromises that one makes for aerodynamics on a tri bike. If the costs of two nice bikes are prohibitive, I recommend a good road bike that can accept clip on aerobars first. The purpose built tri bike is second. If you have more questions, please feel comfortable asking.

Kevin

Dear Kevin,

I am doing a lot of research on cleat placement and am wondering do you subscribe to Joe Friel’s theory on rearward cleat position? Do you know anyone that uses this position? If so, how do they like it? As always, thank you for your insight.

Robert

Hi Robert,

Thanks so much for the great question. The quick answer is, yes, I agree with Joe Friel and others who prescribe a rear cleat placement. I know a zillion people who use this position as they will once I find their optimum position on the bike.

Here is what happens. Power is generated with glutes and quads for the most part. As the hip and leg extends, your low back and “core” resist the effort so the energy has to go somewhere, which will result in the pedal pushed down. Since nothing is that easy, we have to get the power through your ankle.

The farther back the cleat goes, the less your calves have to work to hold your ankle steady. A potential problem is created, though, as the lever created by your foot allows one to have a saddle too low or too high and your ankle can compensate. The further back the cleat goes, the less your foot can compensate for an improper saddle height and you may have a problem.

I describe this as making your saddle height more critical. The fitting system I designed addresses this potential problem well and the results are easily recorded by increased power with a lower heart rate.

The bottom line is, just changing the cleat position is going to change many other things. This is why bicycle fitting is so difficult. There are many variables, some we can see and some we can’t. Be careful experimenting and listen to your body.

Thanks so much,

Kevin

Kevin Recommends

We only recommend products,  services or companies that we have actually tried or worked with personally. A recommendation, like a reputation, is very important and we do not take this responsibility lightly. The following links are to our friends at the Cooper Aerobics Center in Dallas. Dr. Kenneth Cooper is considered “The Father of Aerobics” and has put together a group of world class companies that have a direct impact on us as cyclists and as professional people:

Cooper Complete – We have arranged for 10% off anything you buy from Cooper Complete if you put “KGS” in the coupon link and then “recalculate”.

Cooper Clinic - The world renowned Cooper Clinic is starting to create medical exams and services aimed at professional adults who ride bicycles.

Cooper Fitness Center – The Cooper Fitness Center has a special strength training introductory program for cyclists.

These links are to our frame builders and other providers that make KGS Bikes the premiere fitting studio and cycling boutique in the world:

Co-Motion Cycles – We’ve long enjoyed a reputation for building tandems that simply handle better.

Guru Bikes – Our approach is based on combining the best of both worlds: cutting edge technology delivered by hand and with an old school attention-to-detail.

Parlee Cycles – Simply put, PARLEE frames are the best built and best riding carbon fiber frames available today, at any price. They are functional works of art.

Red Licorice Events – The “Sweet and Twisted” team that promotes Austin’s best athletic events. KGS Bikes is an ongoing sponsor of triathlons produced by our friends Erin and Leilani and we are thrilled with the relationship.

Sem Custom Paint – Dave Sem is the best extreme detail painter in the world.

Serotta – Only Serottas have the extensive engineering of our proprietary Colorado Concept tubing design. It’s the foundation behind the unique ride of each and every Serotta.

Source Endurance – They are teaming with us to provide physiological testing, data analysis, training consultation and long-term coaching. They have two state-of-the art labs, one in Austin and one in San Marcus. We are proud to recommend them and invite you to check them out.

Storck Bicycles – Numerous innovations in frame and component design that are standard in the industry today were developed, patented, and introduced by Storck Bicycle.

Tacx – Home of the Fortius Virtual Reality trainer. This is the trainer component of our “Ultimate Spin Bike”. Tacx also makes many other fine products. KGS Bikes is an Authorized Tacx Testing Center.

Topolino Technology – Our wheels embody this ethic: A fundamental redesign of wheel construction to take advantage of extraordinary materials with amazing properties, yielding a wheelset that performs like no other.

Zinn Cycles – For more than a quarter of a century, Zinn Cycles have been working to make cycling more enjoyable for customers, and that commitment remains at the heart of everything they do.

About KGS Bikes and Kevin

KGS Bikes is known around the world as the premiere bicycle fitting studio and cycling boutique. Kevin Saunders, President, has over 25 years experience in bicycle fitting and high-end bicycles. He also has a broad knowledge of anatomy, structural engineering and industrial design. In addition to fitting services, KGS Bikes sells bicycles from Parlee, Serotta, Zinn, Co-Motion, Storck and Guru. They also feature Lew wheels, custom shoes by Rocket7 and the best available components from around the world. Visit kgsbikes.com for more information, including beautiful photography of the bikes carefully created for their owners.

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