Improving cycling performance - How should we spend our time and money

Cycling performance is dependent on physiological factors which influence m echanical power production and mechanical and environmental factors that af fect power demand. The purpose of this review was to summarize these factor s and to rank them in order of importance. We used a model by Martin et al. to express all performance changes as changes in 40km time trial performan ce. We modelled the performance of riders with different ability ranging fr om novice to elite cyclists. Training is a first and most obvious way to im prove power production and was predicted to have the potential to improve 4 0km time trial performance by 1 to 10% (1 to 7 minutes). The model also pre dicts that altitude training per se can cause a further improvement of 23 t o 34 seconds. Carbohydrate-electrolyte drinks may decrease 40km time by 32 to 42 seconds. Relatively low doses of caffeine may improve 40km time trial performance by 55 to 84 seconds. Another way of improving time trial performance is by reducing the power de mand of riding at a certain velocity. Riding with hands on the brake hoods would improve aerodynamics and increase performance time by approximate to5 to 7 minutes and riding with hands on the handlebar drops would increase p erformance time by 2 to 3 minutes compared with a baseline position (elbows on time trail handle bars). Conversely, riding with a carefully optimised position could decrease performance time by 2 to 2.5 minutes. An aerodynami c frame saved the modelled riders 1:17 to 1:44 min:sec. Furthermore, compar ed with a conventional wheel set, an aerodynamic wheel set may improve time trial performance time by 60 to 82 seconds. From the analysis in this article it becomes clear that novice cyclists can benefit more from the suggested alterations in position, equipment, nutrit ion and training compared with elite cyclists. Training seems to be the mos t important factor, but sometimes large improvements can be made by relativ ely small changes in body position. More expensive options of performance i mprovement include altitude training and modifications of equipment (light and aerodynamic bicycle and wheels). Depending on the availability of time and financial resources cyclists have to make decisions about how to achiev e their performance improvements. The data presented here may provide a gui deline to help make such decisions.