Road Cycling - Forward Hip Rotation

In several places. I have read that it is better to ride with the hips rotated forward. One tilts the hips/pelvis more forward, as if one is rolling forward onto the groin. Properly done, one’s weight remains on the sit bones, but one is more forward, resulting in a flatter lower back. It will also create a slightly shorter reach to the bars.

I have a couple of questions. First, why is this a better position? Is it just an aerodynamic question? Or, is it a more efficient or “healthier” position (i.e. in orthopedic terms)? One of the sources for this wisdom (URL?) stresses aerodynamics, so I cannot tell if that is their only reason for the forward rotation.

Second, does forward hip rotating require a different saddle position? I tried it some on my last ride and I had the impression that I might need to raise my saddle. I could feel that I was working some slightly different muscles. The position did not seem natural though (of course, it’s a matter of breaking old habits). Furthermore, I cannot tell whether I am already riding with my hips in the right place. As near as I can tell, my back is already pretty flat.

Any further wisdom? My thanks in advance.

Cheers,
Jamie

Since there have been no responses yet, I thought I'd try bringing it to the top again. Any thoughts on this deeply important matter?

Cheers,
Jamie

In Tai Chi and Alexander technique, a forward tilted pelvis is used to open up the vertebrae at the base of the spine. It takes a bit of practice, but is healthier than the typical western stance, with a bent lower spine and bum and chest sticking out.
In martial arts, you can generate more power, and get a better connection between your legs and torso using this stance.
I dont see any aerodynamic advantage on a bike, but its certainly a better way to ride, and will also ensure that your weight is concentrated more on your sit bones, rather than soft bits.
I find that I need my saddle positioned further forward using this position.

Are the sit bones the bottom of the pelvis or the tail bone? are all of them? I've never been able to figure this out.

Sit bones are at the bottom of the pelvis. If you can find a picture of the pelvis the ischial protuberances, or whatever it is they are called, are pretty obvious.

I have tried what you are describing, but I haven't been able to figure out how to do it without putting unpleasant pressure "elsewhere". Maybe I'm already doing it without realizing it, but I don't think so.

Originally posted by jmlee
First, why is this a better position?
My understanding is that 1) your back is flatter, so it is more aero, and 2) it "opens up" the area around your diaphragm more, making it easier to suck wind. I've also heard it said that it doesn't "come natural" and usually takes some getting used to.

Since you originally posted this I've been experimenting with the technique you mention and I think it's going to have positive results. You are right, it takes deliberate effort to ride in this position.

I seems to definitely open up the diaphragm as mentioned earlier allowing deeper respiration. I'm not sure about the aero effects, as I'm just not that aero or fast to start with.

I haven't repositioned my saddle, but it seems to have made what wasn't quite a perfect saddle position a little more tolerable.

So while I can't give any expert advice from the past, I thank you for a tip I think has merit and am going to continue experimenting with for the time being.

I am glad to see this generating some discussion. For those who are interested, here is one of the main sources arguing for rotating the hips forward.

http://www.bicyclesports.com/technical/index.html (Look under both the "Aero" and the "Positioning" rubriks)

The articles seem to focus mostly on Aero issues. They are unfortunately not terribly clearly written, although I am sure there is some wisdom in there.

When I try it myself, I just can't decide whether I am already in such a position. If I look at my shadow, or ask a friend to look at my back, I can only conclude that it is already pretty flat. I do experience some shift of muscle usage in my thighs (could be good or bad).

Hopefully, we'll get some more opinions on this.

Cheers,
Jamie

Originally posted by Ritalin
Are the sit bones the bottom of the pelvis or the tail bone?
A good way to find your sitzbonz is to sit on a curb, or any other hard surface about 8" high, with your feet flat on the ground. Those bones you feel are your sitzbonz.

Originally posted by roadbuzz

A good way to find your sitzbonz is to sit on a curb, or any other hard surface about 8" high, with your feet flat on the ground. Those bones you feel are your sitzbonz.

I found them!! Thanks :D

Since this thread came up, I decided to pay attention to what I actually did when riding. I ride both ways. Typically when just dieseling along, my hips are rotated forward. When spinning at a higher than normal RPM, or mashing up a hill, I tended to roll my hips back/arch my back. In either case, sometimes I would switch from one to the other just to change the way the muscles were loaded. On my commuter, I tend not to roll my hips forward because my saddle nose is tilted up a little, resulting in the discomfort Raymond alluded to, above. I'm going to try dropping the nose a little... it's a new (to me) saddle, and I'm still getting it dialed in.

Jamie, the other advice I've heard when they tell you to roll your hips forward is to let your stomach (whatever size ;)) hang out... make room for air! So, if your back isn't noticably rounded, you're there, dude!

Progress report - I had flirted with the 19 MPH average speed on my nearly 30 mile nightly training ride on different occasions this season. Several times recording speeds of 18.9+ MPH, but always falling frustrating short of the elusive 19.0 or better mark.

I'm not sure if it's coincidence or a result of using this technique but I've completed two rides at over 19 MPH, a 19.10 and 19.43, since concentrating on using a more forward hip rotation as discussed in this thread.

Could be something to it, I'll let you know when / if I get to 20 MPH :D

I've also been experimenting recently with my position on the saddle - including forward hip rotation.

When I tried forward rotation there was way-y-y too much uncomfortable pressure on my crotch. Anyway, such experiments have been short induration. Of course, saddle position and technique might eliminate the squished softies, but for now I'll stay with painless choice.

A tip that I found useful was to act as though you were trying to make your stomach touch the top tube. As I ride, I tend to rotate through all the "tips." Check my spin. Check my grip. Check my breathing. Check my position, etc. Seems to work for me.

Be really careful you are not trying to rotate your hips the wrong way.
In tai chi, the feeling we are aiming for is to stand and let your (imaginary monkey) tail hang down between your legs, rather than being arched upwards. The pelvis should be level in all directions, but if you used to tilted pelvis, it can feel odd to start with.

Ill try and find some pictures of correct and incorrect hip stance, but Tai Chi websites are heavy on verbage and lite on illustrations.....