In this Bespoke blog, originally published in 2017, our head
bike fitter, Dan Pells, takes a look at strategies for maximising
your performance in (and enjoyment of) the annual Prudential
RideLondon 100 sportive.
Rolling out of Stratford is fairly straightforward, and in fact
the first half the course is relatively flat. It's in this first 40
miles where you will set your precedence for your overall time for
the day. If you're aiming to go under 5 hours, here you should be
looking to average 38 kph. This sounds quick - but if you're smart
with where you ride in the peloton and ensure you're as efficient
as possible when you do hit the wind, this will be achievable.
One key thing I teach cyclists of all levels here during our fit
sessions at Bespoke is try to get your head down - we call it
"riding turtle". This describes the position of lowering your head
beneath your shoulders and looking up through your eyebrows. This
might seem like a tiny change to technique, but using our in-house
virtual wind tunnel we've shown getting your head down
and 'out of the way' (our heads are actually quite an un-aero
shape, especially with a helmet on) can save up to 15 watts at 40
km/h. Over 160km, that's a 6 minute saving.
After the first third of the course, the middle section of the
RideLondon is best described as 'lumpy'... you'll be mostly
descending or climbing for the next 35 miles.