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To put that into on-the-bike terms, that means a cyclist with better cycling economy uses less energy to produce, say, 200 watts for 30 minutes than a cyclist with a lower cycling economy.
All cyclists want to ride farther, faster, and with less effort. The secret is your VO2 max. Here's how to much it to the next level.
Deputy Editor Tara Seplavy and Senior Photographer Trevor Raab explain how cyclocross workouts can help you improve strength, power, and bike handling skills.
From a mechanical viewpoint, up to 99% of the mechanical energy delivered by the rider into the pedals is transmitted to the wheels (clean, lubricated new chain at 400 W), although the use of gearing mechanisms reduces this by 1–7% (clean, well-lubricated derailleurs and a straight chainline), 4–12% (chain with 3-speed hubs), or 10–20% (shaft drive with 3-speed hubs).
A typical 5k runner might consider 8 to 10 miles (13 to 16 km) of LSD, while a marathoner might run 20 miles (32 km) or more. LSD runs are typically done at an easy pace, 1–3 minutes per mile slower than a runner's 10k pace. The objectives of these runs are to build blood volume and to increase muscle strength, endurance, and aerobic fitness.
In a sustained climb, the average speed declines, the aerodynamic advantage of drafting is diminished [1] and the setting of the group pace becomes more important. A good climber modulates his speed and chooses the best line on a climb, allowing the following riders to have an easier job.
We learn how to take the play out of your headset. Then we go through Natascha's 30-Day (Endurance) Challenge. Then we ask you "To slam or not to slam?"
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