When it comes to triathlon one of the main goals is to go faster. One way to go faster on the bike is riding in an aero position. Whether it’s on a road bike with clip-on aero bars or a tri bike. Not only can you go faster but you can save valuable energy riding in the aero position. Although there are great benefits to riding in aero many have trouble riding in this position and maintaining it for long periods. I’m here to help.
First, have a bike fitting done. When the bike is not set up correctly to ride in an aero position it will always be a struggle. An expert can help you get it set up so not only will you be comfortable but also efficient and maximize your aerodynamics.
Core and upper body strength will play a large role in how long you can ride in the aero position. With a weak core or upper body, you will fatigue quicker and break position and sit up sooner. Incorporate a well-rounded strength-training routine into your training schedule. While exercising your core do not forget your back. Don’t just work out your abs. Exercises like planks can be very beneficial.
If you’re new to riding in aero it may be best to get used to sitting in this position on your trainer. This gives you a chance to get used to being in this position without the fear of falling and in a safe environment. You can also roll up a towel and put that over your pads. This lets you start a little higher and as you get better you can remove some of the thickness of the towel and slowly work into riding in the lower position.
Do aero intervals. Ride for a predetermined time in the aero position and then take a scheduled break. Work your way into longer aero intervals. For example, ride in the aero position for four minutes then take a one-minute break. As you get better, increase the aero position to five minutes. Then 6 minutes and keep increasing this time.
Practice makes perfect. The more time you spend riding in aero the better you will get. Not only do you need to get better at holding the aero position but you need to practice your handling skills. The only way to improve handling is to get out there and ride. Start by riding on bike trails with little traffic. The fewer obstacles the better to begin with. Get used to moving from side to side to avoid obstacles like debris in the road or potholes. Be aware of your surroundings, not just the road. You will be racing with others so there will be other cyclists around passing you or you passing them. You can also benefit from practicing getting your water bottle out whether it is behind your saddle or between your legs on the frame.
With time and practice, you can become a pro riding in the aero position gaining the benefits of the aero position.
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