can you improve bike position?
367
Member
836 days
mdd posted 1 year ago.
Yes I have been able to adjust to me a more aero and aggressive yet still high wattage producing position as my experience and flexibility improved. It is key to remember that more aero is not always better. You need to walk the fine line between producing max power and being as aero as possible. Also how aggressive you go depends on the distance you race and your flexibility level plus how important being "comfortable" on the bike is to you.
Bottom line is work on strengthening your core and low back as well as improve your hip/low back flexibility through stretching as well as yoga/pilates, etc.
Good luck!
1841
Member
1090 days
tri-ac posted 1 year ago.
glad to hear it's a somewhat flexible target!
I'm working on my calf, hamstring & lower back flexibility constantly as continued therapy for a healthy back
i hear you on more not always being better. i don't have a power meter, though i think a local store has a computrainer that i could use. although i'd probably have to go through an official fitting with them to know anything about where I am currently with respect to efficient position and power.
how much would you suggest adjusting at a time? and for how long would you live with the adjustment before deciding if it's the correct next step? [i'm imagining there will be some time to adjust to a new position]
Adam
Tri-ac
2455
Member
1331 days
Triguy98 posted 1 year ago.
I am not quite as tall as you, but at 6'2 with similar proportions, I have managed to get my position down to a moderately aggressive. My pads are about 6 inches below my saddle.
It takes more work to get low with the long torso/ short leg. I would start by starting to eliminate you spacers one at a time. Just stack em on top of the stem untill you are down to one thin spacer, then you can have the tube cut. Road racers commonly have quite a bit of drop to their bars, too, so you shouldnt run into any problems. If you wanna get lower, it would be time to start looking at a tri bike, and even then, you'll likely need a big drops stem to get really low.
Life is short. Play hard and get dirty doing it.
184
Member
447 days
psychosyd posted 1 year ago.
flexibility flexibility flexibility. and don't change anything drastically. Incremental changes.
I would start by lowering your aero bars slightly (drop one spacer down, or flip your stem over, or take the spacers out of your arm rests.) Remember that when you drop the bars you will also need to move your seat forward a bit. Make sure you are not over reaching either. You ideally want a 90 degree angle at your elbows when aero. You may also need to adjust your seat height slightly as well.
I would recomend having a person who know what to look for take a peek at your new set up while you are on a trainer. They will be able to look at the angles.
Once you have the new position don't change it for atleast a month. It takes time for you body (back) to adjust to this new position. If you are riding long you can expect some minor back pain as a result. make sure to stretch alot.
Once the body is used to this new position you can then drop the bars a little more. This is a gradual process. It has taken me a full year to get to the most aero position formyself. However, because I took it slowly I didn't suffer any injuries, and I can stay aero indefinetely.
Good Luck.
1841
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1090 days
2455
Member
1331 days
Triguy98 posted 1 year ago.
psychosyd;85459 wrote:
flexibility flexibility flexibility. and don't change anything drastically. Incremental changes.
Actually, I would argue that flexibility has little to do with getting low if the set up is right. Maybe if your legs are extended too much, it might be necessary to be flexible. Thats why you drop your seat and keep you knee angle nice and wide. I know a dude who can hardly get his fingers half way down his shin, but he rides a VERY aero position. Its all about correct setup.
On the neck end of things, its not so much flexibility as it is adaptability. You just need to give your muscles time to adapt to the new strains you are placing on them in a new position. It takes a couple rides if youre really going low.
Life is short. Play hard and get dirty doing it.
1841
Member
1090 days
1841
Member
1090 days
tri-ac posted 1 year ago.
so, first step: 17deg stem swapped out for 6deg stem...LBS just traded stems with me, no charge, AND they mounted it for me. It definitely feels more stretched forward. LBS said not to move the seat yet, but it definitely feels stretched out compared to before. I'll give it a few weeks.
Adam
Tri-ac
Has anyone improved their bike position (ie more aero) over time as they got more experienced on the bike?
I'm 6'-5" with more length in my torso than legs. My bike is a 63cm felt road frame. prior to cycling, I've had some back issues culminating in surgery on L4-5 disc, though those are solved now. I started cycling two years ago and that was when I was first fit on the bike. over the first 6 months of having the bike, my lbs helped my revise the fit, and now I've been riding it comfortably since then. I feel good in my current position, but it's a fairly upright position with the handlebars even with the top of the seat. My clip-on aero bars then stack me a little higher...again, a comfortable position. [sorry, no pics]
I know that fit is everything. However, I feel like a pretty big sail and not particularly aero either in the drops or on the bars. Now that I've had more time on the bike, I'm wondering if I can improve my aero position. Has anyone improved their aero position and still maintained their "fit?"
Or, to ask it more philosophically, with regard to "fit is everything," is there really only one fit for each body?
Thanks up front,
Adam
Tri-ac