Coker one hour time trials [Was Re: Unithon notes - brief]

Unicycles and Equipment
1

This was intended as a private response to Dan, but I’ve never had luck
sending private messages to timelimit.unicyclist.com addresses. Is
there a secret to doing this from a dumb e-mail client?

Although, originally intended for just Dan, this post would probably be
of interest to anyone interested in one hour time trials on a closed
(round trip) course using a Coker.

>Total time for the 14.4 miles was 1 hour 51 seconds. This would make
>the average speed at about 14.2 MPH. The ride was extremely intense. I
>expected the ride to involve more skill than fitness. Turning the
>cranks fast enough to average 15 miles an hour for 15 miles does take
>skill and practice. Surprisingly, I had the skill to turn the cranks
>faster than I was, however my lungs would not allow me to do so!
>Unicycling will test your level of fitness in a hurry!

Excellent ride! As you repeat the course and become more familar with
it, you will be able to go a bit faster. The smoothness of the road and
knowing where slight inclines are will help you adapt your cadence to
the conditions. Wind can be an even bigger factor, since you will be
fighting a head wind longer (time) than going with the wind in the
opposite direction.

Dan, I’m sure you will attain an average 15 MPH for a full 25km round
trip in an hour soon, but be careful, since dismounting unexpectedly at
15+ MPH can have very unpleasant consequences such as serious injuries
or worse. Once you are comfortable on this course, you might try
setting your goal to 15 seconds faster. When you can consistently
achieve your goal, set your goal to another 15 seconds faster, etc.
until the course can be done in an hour or whatever ulimate goal is
desired.

If your lungs are holding you back, try breathing deeply (not
hyper-ventilating) just prior to the ride and during it. It may take
several weeks for your lungs to adapt to the new demands of high speed
riding for a full hour.

I’m glad you took my suggestion of a 25km round trip in an hour as a
reasonably serious fitness goal. Although, some riders claim to be able
to maintain 18+ MPH for a few minutes, I doubt anyone could maintain
that speed for a full hour on a round trip course. Even if a handful of
(semi-professional) riders could do 30km in an hour on a round trip
course, that doesn’t make 30km in an hour a reasonable goal for serious
amateurs.

Sincerely,

Ken Fuchs <kfuchs@winternet.com>

2

Re: Coker one hour time trials [Was Re: Unithon notes - brief]

On Sun, 30 Jun 2002 16:38:48 -0500, Ken Fuchs <kfuchs@winternet.com>
wrote:

>This was intended as a private response to Dan, but I’ve never had luck
>sending private messages to timelimit.unicyclist.com addresses. Is
>there a secret to doing this from a dumb e-mail client?
Gilby once explained to me that these timelimit addresses don’t work
for sending replies to.

Klaas Bil

3

Ken,

Thanks for the words of encouragement. I agree, for most people (me included), covering a 25K flat " out and back" time trial in 1 hour is achievable. My first attempt revealed several surprises that are worth noting:
Even though shorter cranks minimize energy expended when compared with larger ones-increased cadence, even at very low resistance (slight down hill or tail wind) always results in an increased heart rate. While traveling on flat roads, the ability to increase one’s speed from 14 MPH to 15MPH has very little to do with overcoming an increased amount of resistance-but everything to due with managing an increased heart rate from the effects of one’s legs moving faster.

It is much easier to acquire the skill to manage very fast cadences that are needed to maintain an average speed of 15 MPH than it is to manage the soaring heart rate that will inevitably occur.

In order to achieve the goal " long 2-3 hour" slower cadence rides are needed in order for your body to build the endurance needed to sustain the effort for 1 hour.

Short 1 to 15 minute intervals at very high cadences (that result in very high heart rates) is key to building an aerobic/anaerobic system that will endure the intense effort

Time in the hills is not as important as interval training, or endurance rides. Although any training helps, hills are most likely not needed to meet this challenge. In short, training in the hills help one climb hills faster, and more efficiently. In addition, hill training can help build power in order to turn large gears inches on flat ground. Unfortunately, at 36 gear inches (Coker) with most riders’, power capabilities stay dormant during a flat time trial. If more gear inches were available, calling upon power reserves in order to overcome an increased resistance would be required. Not to mention, much more efficient!

Note: If one were to set up he/she’s bicycle with a fixed 36-inch gear and 5-inch cranks-it is my belief that 25K flat time trial times performed by the same rider on each would not differ by much. In both situations, the key to fast times is not having to overcome resistance with power, but having the aerobic/anaerobic system equipped to sustain high heart rates that inevitably occur with very fast cadences.

dan

4

RE: Coker one hour time trials [Was Re: Unithon notes - brief]

> It is much easier to acquire the skill to manage very fast
> cadences that are needed to maintain an average speed of
> 15 MPH than it is to manage the soaring heart rate that
> will inevitably occur.

I never heard it explained that way, that faster cadence = higher heart
rate. This is an interesting revelation, and I don’t doubt it, as you are
doing more bodily movement, therefore your body is having to work harder. I
guess it’s one of the reasons unicycles are not as efficient as something
with gears. So without gears, a bigger wheel is apparently still the best
way to go faster. Same as it was for bikes about 120 years ago…

> Note: If one were to set up he/she’s bicycle with a fixed
> 36-inch gear and 5-inch cranks-it is my belief that 25K flat
> time trial times performed by the same rider on each would
> not differ by much.

I disagree. I think your wind resistance on the bicycle would be a great
deal different than on the Coker, giving the bike a distinct advantage. Plus
the rider on the bike would have to not “cheat” by allowing him/herself to
coast… :slight_smile:

The bike itself is probably more aerodynamic than the wide-tired Coker as
well, with less rolling resistance even though there are two tires. On a
bike you have a choice of the tire you use!

The longer the ride, the greater a difference wind resistance will make. I
don’t know how it translates into speed, but I’m sure it’s a measurable
factor.

I used to consider wind resistance when I was training for 1500 and 1600
meter records on a 24". But I realized the speeds were so low, and the time
so relatively short, that it wasn’t going to make a measurable difference. I
got better results from sitting straight up and allowing my lungs more room
to expand.

On a Coker, in a longer ride, an aerodynamic position should make a major
difference. A unicycle used for an hour record or similar event should have
a handlebar to allow the rider to flatten out as much as is practical, to
reduce frontal area. Something similar to Triathlon bars on a bike. Also, I
suppose the tire should be as skinny as possible, or at least pumped up real
high.

Stay on top,
John Foss, the Uni-Cyclone
jfoss@unicycling.com
www.unicycling.com <http://www.unicycling.com>

“This unicycle is made all from lightweight materials. But it uses a lot of
them.” – Cliff Cordy, describing the very heavy new prototype unicycle he
brought on the Downieville Downhill

5

Re: Coker one hour time trials [Was Re: Unithon notes - brief]

On Tue, 2 Jul 2002 09:21:22 -0700, John Foss <john_foss@asinet.com>
wrote:

>Plus
>the rider on the bike would have to not “cheat” by allowing him/herself to
>coast… :slight_smile:

That is not what bikers usually do (I mean coasting) if they go for an
hour record. So I guess it’s not efficient to pedal hard, then coast
etc. I know for a car it is done in fuel efficiency trials, although
for normal riding it’s not acceptable.

Klaas Bil