When it comes to cycling performance, it’s tempting to think that the latest gear or a new bike will give you the biggest gains. However, the reality is that several factors contribute to overall performance, each with varying levels of impact. In this blog, we’ll compare the different performance improvements you can expect from various investments, such as aerodynamic testing, bike fit, nutrition, coaching, wheels, new bikes, aero helmets, and more. We’ll also consider the cost-effectiveness of these improvements to help you make informed decisions.
Aerodynamic testing
Performance improvement: 5-20%
Aerodynamic testing is a game-changer, especially for time trialists and triathletes. By optimising your position and gear, you can significantly reduce drag, translating to substantial speed gains without additional effort. Expect a 5-20% performance improvement with professional aerodynamic testing, deeding on how optimised your existing position is.
Cost: $500-$1,500
Bike fit
Performance improvement: 5-15%
A professional bike fit ensures that your bike setup is tailored to your body, enhancing comfort, efficiency, and power output. Again, depending on your current position, this can lead to a 5-15% improvement in performance, making it one of the most cost-effective upgrades.
Cost: $150-$1000
Nutrition
Performance improvement: 5-10%
Proper nutrition is crucial for endurance and recovery. Optimising your diet and hydration can lead to a 5-10% improvement in performance. This includes everything from daily nutrition to race-day fueling strategies.
Cost: Variable, but generally $50-$200 per month
Coaching
Performance improvement: 10-20%
Investing in a coach can yield significant performance gains. A coach provides tailored coach led plans, feedback, and accountability, leading to a 10-20% improvement in your performance over time.
Cost: Variable, but between $150-$800 per month
Wheels
Performance improvement: 2-5%
Upgrading to a high-quality, aerodynamic wheelset can make you faster by reducing rolling resistance and improving aerodynamics. Expect a 2-5% performance gain from this upgrade.
Cost: $800-$2,500
New bike
Performance improvement: 1-5%
While a new bike can be exciting, the performance gains are often less significant than other investments unless your current bike is outdated. You can expect a 1-5% improvement, primarily from improved aerodynamics and reduced weight.
Cost: $2,000-$15,000
Aero helmet
Performance improvement: 1-3%
An aero helmet can provide a small but noticeable improvement in speed by reducing drag. This is a cost-effective way to gain a 1-3% performance boost.
Cost: $150-$400
Power meter
Performance improvement: 5-10%
Using a power meter allows you to train more effectively by targeting specific power zones. This can lead to a 5-10% improvement in performance as you can fine-tune your training and pacing strategies.
Cost: $400-$1,200
Clothing and skinsuits
Performance improvement: 1-4%
Investing in high-quality, aerodynamic clothing and skinsuits can reduce drag and improve comfort. This can lead to a 1-4% improvement in performance.
Cost: $100-$1000
Tires and tubes
Performance improvement: 1-3%
High-quality tires and latex tubes can reduce rolling resistance, providing a small but cost-effective performance gain of 1-3%.
Cost: $50-$200
Improvements vs cost chart
| Investment | Performance improvement | Cost range |
|---|---|---|
| Aerodynamic testing | 5-20% | $500-$1,500 |
| Bike fit | 5-15% | $150-$1,000 |
| Nutrition | 5-10% | $50-$500/month |
| Coaching | 10-20% | $150-$800/month |
| Wheels | 2-5% | $800-$2,500 |
| New bike | 1-5% | $2,000-$15,000 |
| Aero helmet | 1-3% | $150-$400 |
| Power meter | 5-10% | $400-$1,200 |
| Clothing/skinsuits | 1-4% | $100-$1,000 |
| Tires and tubes | 1-3% | $50-$200 |
Summary
While high-end gear and new bikes are appealing, the most significant performance gains often come from investments in bike fit, coaching, and aerodynamic testing. These factors provide substantial improvements for relatively lower costs. Nutrition and proper training with a power meter also offer excellent returns on investment. By prioritising these areas, you can maximise your performance gains and achieve your cycling goals more effectively.
Resource and references
Aerodynamic testing
- Study: “The effects of aerodynamics on cycling performance” by Kyle and Burke (1984) demonstrated that aerodynamic improvements can significantly enhance cycling speed.
- Source: Kyle, C. R., & Burke, E. R. (1984). Improving the Racing Bicycle. Mechanical Engineering, 106(9), 34-45.
Bike fit
- Study: “The effect of bicycle seat height on oxygen consumption and lower limb kinematics” by Peveler (2008) found that optimized bike fit improves efficiency and performance.
- Source: Peveler, W. W. (2008). Effects of saddle height on economy in cycling. Journal of Strength and Conditioning Research, 22(4), 1355-1359.
Nutrition
- Study: “Nutrition and athletic performance” by the American College of Sports Medicine, the Academy of Nutrition and Dietetics, and Dietitians of Canada (2016) underscores the importance of nutrition in athletic performance.
- Source: Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501-528.
Coaching
- Study: “The effectiveness of coaching on athlete performance” by Becker (2009) highlights the role of coaching in improving athletic performance.
- Source: Becker, A. J. (2009). It’s not what they do, it’s how they do it: Athlete experiences of great coaching. International Journal of Sports Science & Coaching, 4(1), 93-119.
Wheels
- Study: “The effect of wheel selection on cycling performance” by Greenwell et al. (2013) discusses the impact of aerodynamic wheels on performance.
- Source: Greenwell, J., et al. (2013). Effect of Bicycle Wheel Type on Time Trial Performance. Medicine & Science in Sports & Exercise, 45(5), 1010-1017.
New bike
- Source: Data on performance improvements from new bikes is often compiled from manufacturer testing and anecdotal evidence. For example, brands like Trek, Specialized, and Cannondale publish performance gains based on wind tunnel testing and real-world conditions.
Aero helmet
- Study: “Aerodynamic drag in cycling and the role of helmets” by Brownlie (2010) shows how aero helmets can reduce drag and improve performance.
- Source: Brownlie, L. W. (2010). Reducing Aerodynamic Drag of Cyclists. Sports Technology, 2(3-4), 121-126.
Power meter
- Study: “The impact of power meters on performance in trained cyclists” by Passfield and Hopker (2017) indicates significant gains in performance with the use of power meters.
- Source: Passfield, L., & Hopker, J. G. (2017). A Mine of Information: Can Sports Science Research Benefit from Data Analytics?. International Journal of Sports Physiology and Performance, 12(6), 803-804.
Clothing and skinsuits
- Study: “Aerodynamic drag of sportswear fabrics in cycling” by Brownlie et al. (2011) examines how different fabrics and clothing designs affect drag and performance.
- Source: Brownlie, L. W., et al. (2011). Aerodynamic drag and energy expenditure of sportswear fabrics and cycling helmets. Procedia Engineering, 13, 146-151.
Tires and tubes
- Study: “Effects of tire pressure and width on rolling resistance and comfort” by Zajac et al. (2014) discusses how tire selection affects rolling resistance and performance.
- Source: Zajac, F. E., et al. (2014). Effect of Tire Pressure on Rolling Resistance and Vibration Comfort. Procedia Engineering, 72, 555-560.
