During the August Time Trial practice, Duncan was out taking some excellent photographs [visit the Gallery to see these] that captured the rider’s position on the bike. This has been a very useful exercise, as it allows you to compare your own position with what we require to be the “Gold Standard” aero position. Some of you were quite close, and others were too upright to be considered aero – but that’s ok! Let us say that the position below is your baseline – and now let’s build on it!
Below are two pictures. The first is a British Cycling example of a rider’s baseline – just like yours. The second picture shows some slight changes that were made to allow the rider to reduce drag by a massive 8%. The real change was lowering the head position to reduce the frontal area, which in turn means less air to move through.
A few points to consider when making changes to your position:
- Don’t raise the saddle too much – you will lose power in the aero position. Instead, look to lower the front end by adjusting your headset spacers
- Try to imagine fitting your upper body, arms and head into a toilet roll tube
- Tuck your head in and down – but keep your eyes up
- Round your shoulders
- Keep your elbows tucked in
If you would like to discuss your aero position – please talk to your coaches. They are only too happy to help.
Aero position baseline
Aero position – A few tweaks results in 8% less drag
