Road Cycling - Road Bike Ergonomics

nearly 20 years ago i used to race, and my bikes were set up with race ergonomics. low bars and flat backs for maximum aerodynamic efficiency. in those days i can remember getting neck strains and headaches for the sake of speed.

these days i commute to work nearly every day, and have no desire to roadrace any more (although i did medal in the clydesdale class in a local mountain bike race!), and i've set up my stem so that my handlebars are almost the same level as my seat. now i never get neck strain, headaches, sore arms, or any pain. very comfortable. riding on the drops is especially nice, even while climbing.

which brings me to my questions: do all racers suffer through the unpleasant aches and pains in order to position their bars so low? or do their bodies adjust over time to the aerodynamic "monkey-humping-a-football" crouch? is it possible to set up a bike so that it is both aerodynamially efficient AND comfortable, or are the two mutually exclusive? are there any primers published on the internet regarding road ergonomics?

i wouldn't mind being more aerodynamic, but if i have to choose between a racing profile and comfort, i know which direction i will go. thanks in advance.

You could go the tri-athelete route to aerodynamics. Take a relaxed position like you current commuting rig. Pivot yourself about the bottom bracket, to lower your front by a few inches, and support the extra weight on aerobars. The saddle position is much steeper (and non-UCI compliant), and your back is flat, but you are not hunched to tightly as a time triallist would be.

I say, just ride your bike and forget about aerodynamic sillyness.

I would simply set your bike up so that it is comfortable.
This rule applies to racers as well. Road races are up to 120 miles or so and no one is going to last with a strained neck and pained back.
I have about a 6" drop to the bars and I couldn't go any lower. It is perfect right there. Some guys run more, some run less but it all has to do with individual comfort and physiology.

If you feel good with your setup than don't worry about it.

I have my handlebar set level with the saddle. I can't imagine riding any other way.