Reach your peak
BOOST YOUR PERFORMANCE IN THE SADDLE WITH THE LATEST SPORTS SCIENCE AND TECH FINDINGS
In the ongoing quest to improve the safety of cyclists, a new smart cycling helmet with ultra-high energy absorption has been prototyped by researchers from Nanyang Technological University, Singapore (NTU Singapore).
Designed to reduce the amount of energy transferred to a cyclist’s head in the event of an crash, the production model of the helmet could lower the chances of serious injury. The research team, in collaboration with French materials producer Arkema, has developed a composite helmet with an outer shell made of a new acrylic thermoplastic resin (Elium) reinforced with carbon fibre.
“Our prototype helmet has demonstrated the ability to provide greater protection for cyclists compared to conventional ones,” said team leader, associate professor Leong Kah Fai
With the odd exception (Hexr’s plant-based Polyamide-11 build, for example), existing helmets are usually constructed of an outer shell made of a mass-produced plastic such as polycarbonate, and an inner layer of expanded polystyrene foam – that spongy material also used in food takeaway boxes. Leong’s team replaced the outer shell with Elium reinforced with carbon fibre. “This makes the outer shell tougher and less brittle than a polycarbonate one,” explains Leong.
The new outer shell is able to absorb more impact energy over a longer period, while also dissipating it evenly throughout the helmet. “This is what you really want – the more impact absorbed by the shell the less of it that reaches the foam, and so there’s less overall impact to the head,” says Leong. “In existing polycarbonate helmets, about 75 per cent of the energy is absorbed by the foam. This isn’t ideal as the foam is in direct contact with the head.” His shell absorbs over 50 per cent of impact energy, leaving the foam to absorb less.
Helmets have been proven to be critical in reducing the severity of injuries and number of fatalities. According to a 2020 WHO report, more than 60 per cent of reported bicycle-related deaths and longterm disabilities are a result of accidents with head injuries.
FIT BITS
02 A study direct from the Department of the Bleeding Obvious does at least confirm how riding your bike any distance has its merits. The European Heart Journal reports that the greater the amount of time spent performing moderate to vigorous physical activity, and the less time spent sedentary, translates to greater physical fitness. Researchers from Boston University School of Medicine studied 2,000 participants taking physical fitness tests eight years apart. On average, those who rode or ran were three times fitter than those who just walked for exercise, and more than 14 times fitter than sedentary participants.
HAND GRENADES
03 ‘Grenade gels’ is the nickname Ineos riders have given to the latest advance in the team’s fuelling armoury. Tao Geoghegan Hart and Egan Bernal apparently swore by the Beta Fuel chews and gels from Science in Sport as being a factor in their Giro d’Italia victories. According to Professor James Morton, SiS director of performance solutions, the ‘explosive’ ingredient is a 1:0.8 ratio of maltodextrin to fructose, said to maximise carb usage and reduce unwanted digestive side-effects.
THE BLACK STUFF
04 “Whether cycling competitively or for recreational purposes, there’s evidence that drinking a cup of coffee can enhance performance,” says Dr Neil Clarke, director for MSc Sports and Exercise Nutrition at Coventry University, following the launch of a programme promoting cycle commuting. While the links between caffeine and cycling are well known among club riders, experts are looking to commuters for this research. Consuming 3mg of caffeine per kg of body weight – which for a 70kg person is 210mg or two to three cups of coffee – boosts endurance capacity and reduces perceived effort. A video, fronted by multi-discipline racer Juliet Elliot, which explains the performanceenhancing benefits of coffee for cyclists has even been brewed up by the Institute for Scientific Information on Coffee. tinyurl.com/c6ed2ncr
SORE POINTS
05 “Prevention is always better than cure,” insists Randall Cooper of chamois cream creator Premax. A recent study published in the Journal of Science and
Medicine in Sport reported that there’s only limited research into the prevalence and prevention of saddle sores, and it appears to be an issue especially for female cyclists. While there’s some evidence that handlebar positioning relative to the saddle to reduce pressure on the perineal area can help, key strategies include the use of chamois cream, good hygiene, wearing appropriate bike shorts and also taking time off the bike. “Once the skin is broken, it’s trouble and generally means you have to spend time off the bike to let the body mend,” says Cooper. “Stopping sores becoming an issue is imperative.” Look for a chamois cream that offers long-lasting but comfortable lubrication, contains ingredients with anti-microbial and anti-fungal properties, and for women is pH balanced.
“T he more impact absorbed by the shell the less reaches the f o a m, s o t h e r e ’s l e s s i mpact t o t h e h e a d ” “On average people who r ode or r a n were t h r e e t i mes f i t t e r t h a n t h o s e who j u s t walked for exercise”