"The 33"-Road Bike Racing - Question re: Saddle-Bar drop

Currently, my position isn't optimized (i.e. in the drops I can't attain a flat back). If I progressively lower my stem (3 spacers right now), will I adapt to the more aggressive position? I figure if I lower my position slowly enough (remove one spacer every 200mi or so) and work on my core strength, I can handle it. Agree? disagree?

Do it. Hell, remove them all at the same time.

You'll probably need to work on flexibility as well.

Currently, my position isn't optimized (i.e. in the drops I can't attain a flat back). If I progressively lower my stem (3 spacers right now), will I adapt to the more aggressive position? I figure if I lower my position slowly enough (remove one spacer every 200mi or so) and work on my core strength, I can handle it. Agree? disagree?

provided you stretch your hamstrings and don't have any pain, yes.

(the method you describe is exactly how my fitter made me do it, cept he said 100mi between changes)

[edit: oh, and 'optimized' doesn't necessarily equal a flat back. --what if you get there, and you're slower?)

I took out all 5 or 6 spacers without bothering to count them. Go cold turkey!

(may not constitute the actual best plan)

You have a powertap also right? Check to see if you wind up actually loosing power. A small power loss to be more aero is ok(in TT or if you are constantly going for breakaways) but more than a couple % wouldn't be worth it. Just beacuse it looks fast dosen't mean it will be.

Taking em all off cold turkey is fun, but keep in mind that your body is gonna have to adapt to the new position, which may adversely affect your power.

Also, Its going to make the saddle to bar distance slightly larger, so keep that in mind.

work on flexibility and drop 0.5cm maybe every other week.

Getting a flat back, big drop position is more about flexibility than core strength. I've alway been very flexible so an aggressive drop was easy to attain, however not everyone will be able to get that position and don't sacrifice power for a pro look.

I can bend over and put my palms on the floor...

Good man. I can get half way down my shins...I'm gettin there ;)

My saddle to bar drop is 5 inches...I think you should be fine in that case.

I can bend over and put my palms on the floor...
You should be able to handle a 10cm drop.

sounds good. The stem angle is 17/73*, so I don't think I'll go cold turkey (that's one hell of a drop) but I'll go incrementally. Thanks for the advice, all.

Do it, I think that even 200 miles may not be enough time for your back to stregthen up. I would suggest more like a 5mm spacer every 500-1000 miles.

You can go quicker but I'm willing to bet your lower back is going to be sore after long days in the saddle.

Currently, my position isn't optimized (i.e. in the drops I can't attain a flat back). If I progressively lower my stem (3 spacers right now), will I adapt to the more aggressive position? I figure if I lower my position slowly enough (remove one spacer every 200mi or so) and work on my core strength, I can handle it. Agree? disagree?

I'm sure you'll be able to deal with it if you can put your palms on the floor, but how does your position on the tops and hoods feel? You might also want to look into deeper bars if the rest of your setup is working. Some of the newer anatomic bars are REALLY shallow, so if you have something like that on there now changing them out may help you toward your goal if everything else is already comfortable and lets you put out the power you need.

Go for it. I just saw a picture of myself in the drops, and I need to drop the bars a bit as well. Go slowly, though.

I don't know about you, but I can feel even minute differences in my bike fit. If I go cold turkey, I worry that my back might rebel. Your mileage may vary.

Sounds like a good plan to work on it incrementally while at the same time maintaining your flexibility and improving core strength. I like the recommendation to check your power outputs at different positions to see if you're sacrificing wattage.

OTOH, I tried going from 2 spacers to 1 earlier this year, but after 3 weeks, my back wouldnt allow it to happen. Then again, I'm in my mid 30s and while I work on flexibility and core strength, I'll never put my palms on the floor.

I can bend over and put my palms on the floor...

Then you should be fine. I'm 5'11" and seat to top of bar drop is 4 1/2". I also can touch the floor with my palms.

I can bend over and put my palms on the floor...

sounds like you're set for saturday night.

sounds like you're set for saturday night.

I have to wait till saturday? :(

Every tweak can cause unintended consequences...in this case you may find your butt moving further rearward affecting your comfort in the saddle. You may end up adjusting the fore/aft, maybe even the tilt, to compensate, thus changing the position of your legs relative to the crank arms. Just something to keep in mind as you make changes. We freds are big worriers ya know. ;)

I'm done racing for a while so it gives me plenty of time to mess with my fit on the bike without serious consequences. We'll see how it goes, and I'll report. At any rate, I'm looking to replace my anatomic bars with classic round bends, so that'll change things as well.

I had to tilt my seats down a bit on my bikes when I went with a lower handlebar/stem setup.....at first, it didn't seem to bother me too much, but then the boys started getting uncomfortable, and well....ya know.

Small changes.

Getting a flat back, big drop position is more about flexibility than core strength. I've alway been very flexible so an aggressive drop was easy to attain, however not everyone will be able to get that position and don't sacrifice power for a pro look.

Excellent advice.

I took out all 5 or 6 spacers without bothering to count them. Go cold turkey!

(may not constitute the actual best plan)

Your mileage may vary.

Member FDIC.

Yeah, I screwed around with lower bars for a while. They're at 6-1/4" drop now, and I went as far as 7" and everywhere in between. It was just too far for me -- I started to lose feeling in my left hand and left foot. When I want to get more aero now, I just bend my elbows a bit more or ride on my forearms.

As EDR said, don't take too big of a power or comfort hit. Remember that this extra aero only helps when you're in the wind. In a pack, it's not going to help.

Another plug for bending elbows. I find myself bending my elbows quite a bit these days. I guess that means I could lower my stem a bit, but Im not really sure why I would want to.
Not sure of your age, but I do all changes slow for the ol' back. I have found that some changes seem toinduce a loss of power, but once your body adapts, you will mostly gain it back.

I'm done racing for a while so it gives me plenty of time to mess with my fit on the bike without serious consequences. We'll see how it goes, and I'll report. At any rate, I'm looking to replace my anatomic bars with classic round bends, so that'll change things as well.

What's your reasoning there? I was thinking the same and I'm curious to hear your thoughts.

Getting a flat back, big drop position is more about flexibility than core strength. I've alway been very flexible so an aggressive drop was easy to attain, however not everyone will be able to get that position and don't sacrifice power for a pro look.

At what point do you sacrafice power - when you can't maintain that drop for sustained duration? Or is it some inherent biomechanical result of having too much drop?

Currently, my position isn't optimized (i.e. in the drops I can't attain a flat back). If I progressively lower my stem (3 spacers right now), will I adapt to the more aggressive position? I figure if I lower my position slowly enough (remove one spacer every 200mi or so) and work on my core strength, I can handle it. Agree? disagree?

I worked on position a couple of years ago. I lowered my stem (taking spacers out) over time. This worked out well for me. You may want to shoot for lowering your stem a bit slower though. Good luck! :)


... Brad

What's your reasoning there? I was thinking the same and I'm curious to hear your thoughts.

just trying to figure out what works best for me. I've never felt "right" on ergo-drop bars, i mean they work, but it doesn't feel natural or ergonomic. Go figure.

just trying to figure out what works best for me. I've never felt "right" on ergo-drop bars, i mean they work, but it doesn't feel natural or ergonomic. Go figure.

I always felt that the ergo bars are more sensitive to bar rotation vs classic bends. I always feel like the the hoods are too low then the drops are right and the drops are angled up too much if the hoods are the right height.