Two approaches to improving your Aero Road Cycling Position
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- Опубликовано: 6 сен 2024
- Discussing the different ways you can achieve an aero position on your road bike, and which way I use and recommend.
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I think some of the problem people have is with a lack of triceps strength as this is the muscle helping to hold your arm at an angle. There are a number of exercises but I would recommend overhead tricep extensions
well said and agreed....cyclists think doing upper body exercises will add mass and weight, which isn't the truth.your neck, shoulders, arms and back need to be strong to sustain an aero position
I trained and raced in super slammed position and my body never really get 100% addapted to it, once i get rid of the -17° 130mm stem and get "regular" one i immediatelly noticed i can produce more power due to more "open" hip angel, so for me regular position is winner, I learned it hard way lol
Same here, found more difficult to produce same power with slammed and longer stem. More upright position works better.
Option #1 suites me more. I’m not a pro rider but I do club/group rides and also do local races. What I do is adjusting my stem height during the season. The more flexible I become and the more my fitness gets better I will lower the stem little by little.
Thanks for sharing
Great advice as usual, your channel is just like having a personal coach. Cheers.
My next few weeks on the turbo will be spent playing around with this stuff. I was on a chaingang with an ex-pro a couple of months back. I thought I was being aero but he came past me as we were riding through and off and pushed my head down telling me to get lower. Think there's a difference between actually being low and thinking you are low.
Great vid Jessie, really like the simple actionable tips about getting aero. Next time I'm off the front.... drop head, shrug shoulders, bring elbows in. Done.
Horizontal forearms, elbows tucked in, hoods inside & narrow bars
Do both with elbows tucked in laterally and head tucked and neck in an 'S'-shaped position looking out the top of the field of vision for ultimate aero!
I actually just relax my shoulders. Contracting your shoulders back like that, especially in an aero position puts a lot of strain on your neck and traps. It also requires more energy to hold that position. Shoulders and arms should always be relaxed. This helps your breathing and naturally reduces shock and road vibrations through the cycling experience.
Yeah I just watched this video and I spend hours riding in puppy paws position during my rides. I see what Jesse is saying about shrugging and it gets you more narrow but when I just tried it while looking in the mirror I immediately felt the tension required and I just don't think the extra aero would be worth all that tension over hours of riding or even sustainable.
Both for me....
Road bike with 51.5 frame with 504 stack/397 reach/76.5 degree seat tube angle. I combined with a 160mm -20 degree stem and 29cm wide bars knocked in on tje tops/40cm on drops..
Only 245 watts to do 40km/h solo. 43km/h for 300w :)
Faster than a Ribble TT bike with disc wheel.
That's solo. I can grip the bar with my last two fingers or with palms on the rests and be close to a TT bar supported position resting on the bar. To be legal, I can hold the position in comfort without resting my arms on the bar.
So much faster.
Honestly I'm Cat 2 level by power but the bike gives me Pro performance comparative to my ability in absolute speed
How tall are you?
178cm/69kg
Very Nice - I’m trying to increase my power with a slammed position. Have you got a link to close up pic please?
I attempt to do sphinx on tops, n by making my stem a bit long.
Thank you Jesse, I have learned a lot from you!
So aero bars are vorbidden due to safety considerations by the uci but holding the tips of the hoods, without access to the brake levers is ok..
Hahaha yes.
To be fair though, if you are drafting in a large group, braking probably isn't always a good option either.
A final factor you didn't address: when you bend your elbows to get low, your reduce the amount of forearm exposed to the wind. So the bent elbow low position is usually more aero than the slammed stem arms straighter position. But there are various devils in the details related to what scenarios you want to be low. A pure sprinter may prefer the slammed stem so than when you are just cranking as hard as you can you stay low.
What can I do when I am not able to sit on my sit bones anymore when getting in the aero position?
Move saddle forward.
Great video Jesse. Love this kind of content
Great video, keep up the good work.
What about the saddle little high and more foward? Ive been trying to adjust mine to try this.
Something ive been thinking about as well, and came to the same conclusion. thank you. If one doesnt have aero flat topped bars, would you use bar tape for comfort? or only wrap the drop to recover some losses (by having a round topped bar). thanks . :) m
Every stem you showed was slammed so idk what your talking about. Remco is slammed, your bike is slammed….
i have short legs and long arms so, slammed stem for me, i might even get lower hangers
RIP the Bianchi. Thing looked GOOD
Amazing bike
Bringing elbows in means it hits my knees.
Whats the point of bike fit?
the bike fits
Loving all your vids mate, helping me get my motivation to train again after end of season.
Also what did you study in uni? you seem to know a good bit about pharmacology
Thanks. Exercise and Sports Science degree, my pharmacology knowledge is surface level, keeping my ear to the ground to keep up to date with that people are doing. Nothing too in depth in that department
Hey Jesse, do you have any tips for improving efficiency in the aero position? If I ride in the aero position, then my HR jumps up about 10bpm and suddenly Z2 feels like Z3..
Ride in the aero posi more often, and longer periods of time, body will adapt
Need better flexibility, look up Kneesovertoesguy on youtube, he has the best approach in terms of athletics
I prefer the slammed stem, so that I don't need to adjust my body to be more aero. Slammed stem makes you aero by default.
Hey Jesse - what are your thoughts on this - for a mostly flat road course which is probably going to be faster, low profile, light weight wheels or 50mm wheels that are 300g's heavier in total? Cheers and thanks for the vids.
Aero Always wins except when the grade is above 3%
Weight is one of the most exaggerated factors based on 1990s outdated science which mistakenly applied climbing logic incorrectly into flats and downhill riding
Aero
What about the amount of hip flexion of the two positions, which one allows you to put out the most power? Or is it down to your body shape?
Aero hoods ftw
👍👍
I find it easier to bend my elbows with my stem more slammed. If there’s all the spacers there then even if my elbows are bent I have bent my shoulders too much and it’s inefficient.
If I tuck my head in I can feel a huge difference too. I think slamming your stem depends on how flexible you are and how long your arms are. Jasper Stuyven runs his bars slammed on the Madone and isn’t negative but still has good handling off road with it on the gravel as seen in Paris Tours and in his cobbles races where he regularly performs. When he attacked in MSR he was putting out above 550 and needed to be as aero as possible.
In other words
Unless you're a pro competitor, just keep the bars high.
Shut the hell up
Just say “turtle” your head.
Devel is a poophole made bike. Cheap, worse then chinarellos 😊