Road Cycling - getting more aero- newbie question

I have a very basic question about the "aggressive biking posture". I started off with my handlebars a bit above flat to get used to it after only having experience riding a mountain bike. After about a week and a half (70 or so miles) I moved the handlebars to a flater position. How does one get "more aerodynamic" from here on? I seem to see a lot of cyclists with curved backs. In my past experience with weights and volleyball, there's been a focus on keeping my shoulders back, back straight so it's difficult to allow for this back curvature. Wondering if maybe my seat is too close, not allowing for me to get stretched out enough to be more aero? Is holding onto the bottom part of the handlebars an option? REAL newbie question, so hope someone can help. Thanks!

Is holding onto the bottom part of the handlebars an option?

If by that you mean the drops. Yes, that is the real aero position. Unless you are really flexable, you will need some time to adjust to it. You may only be able to stay in the drops for a couple minutes at first. As you get used to it, you will be able to stay there longer.

The focus on keeping your back straight in weight lifting (and I assume in volleyball) is because it will be bearing a load in which case yeah, you want to keep it very straight.

A properly fitted bike will have you balanced nicely between the weight on your butt and on your hands. In this case your back is not really bearing much weight. Once you get flexible enough you should be able to spend long periods of time in that position and be perfectly comfortable (and with no risk of injuring your back like you would lifting weights with a bent back).

Thanks for the help guys. What percentage of your ride do you normally spend in "the drops"? I tried it the other day and really felt it in my lower back as I was doing some speed intervals in that position. You are right that I could only handle it for a few minutes. Really noticed a difference, though. Does your back just arch naturally? Does your helmet get in the way of seeing in front of you? Maybe mine is too low down my forehead. Again, really appreciate that help with these basic questions!

I am not the most flexable person. And I also transitioned over from MTB. Most of your time will be spent on the hoods. I go to the drops in a head wind, when sprinting, or downhill going for max speed. I will also go to the drops when pulling a paceline.

As far as your helmet goes. If you are using a MTB helmet, take the visor off. Most of them unclip pretty easily. If you don't have a visor, you may need to adjust the straps so it holds it back a bit more.

Are you properly fit to the bike? If not, that is the first step. A good professional fitter will answer all your questions and set up your bike accordingly. They will also talk about adjustments you can make to get even more "aero" as you get more mileage under your belt.

55/Rad

I have a very basic question about the "aggressive biking posture". I started off with my handlebars a bit above flat to get used to it after only having experience riding a mountain bike. After about a week and a half (70 or so miles) I moved the handlebars to a flater position. How does one get "more aerodynamic" from here on? I seem to see a lot of cyclists with curved backs. In my past experience with weights and volleyball, there's been a focus on keeping my shoulders back, back straight so it's difficult to allow for this back curvature. Wondering if maybe my seat is too close, not allowing for me to get stretched out enough to be more aero? Is holding onto the bottom part of the handlebars an option? REAL newbie question, so hope someone can help. Thanks!


try another bike which puts you naturally into a super aero position.

not the answer you wanted, but if you like to go real fast........... than this is the ticket to get there.

http://www.wisil.recumbents.com/wisil/misc/nocom/nocomside.jpg

Thanks for the help guys. What percentage of your ride do you normally spend in "the drops"? I tried it the other day and really felt it in my lower back as I was doing some speed intervals in that position. You are right that I could only handle it for a few minutes. Really noticed a difference, though. Does your back just arch naturally? Does your helmet get in the way of seeing in front of you? Maybe mine is too low down my forehead. Again, really appreciate that help with these basic questions!

my neck was sore for the first few times i rode in the drops - i got used to it though. my helmet doesn't really seem to be an issue and it shouldn't be. you probably have yours too low (it doesn't have a visor does it?).

the only problem i have with riding in the drops for an extended amount of time is my crotch is uncomfortable sometimes, so i still need to do some fine tuning on saddle position.

I have a very basic question about the "aggressive biking posture". I started off with my handlebars a bit above flat to get used to it after only having experience riding a mountain bike. After about a week and a half (70 or so miles) I moved the handlebars to a flater position. How does one get "more aerodynamic" from here on? I seem to see a lot of cyclists with curved backs. REAL newbie question, so hope someone can help. Thanks!

Curved backs are common, but bad form. This may help a lot, its an hour program about bicycle biomechanics for the layman, how to fit and streach and so on. http://www.uwtv.org/programs/displayevent.asp?rid=652
My mt bike has the bar slighly below flat but thats how they came 11 years ago and its what I like. my road bike is the same on the hoods and drops getme lower yet.
Get a spandex shirt and shorts so you don't get a parachute effect.

When I started this season my back was killing me and I could at most do a minute in the drops. I started doing stretches and situps. I also tilted my bar up slightly and started trying to ride on the hoods almost entirely. After several rides I noticed that I could make the transition down to the drops and ride there comfortably for a few miles at a time. Using the drops strategically to get that free extra mile an hour or so can really be a huge benefit.

I am not the most flexable person. And I also transitioned over from MTB. Most of your time will be spent on the hoods. I go to the drops in a head wind, when sprinting, or downhill going for max speed. I will also go to the drops when pulling a paceline.

As far as your helmet goes. If you are using a MTB helmet, take the visor off. Most of them unclip pretty easily. If you don't have a visor, you may need to adjust the straps so it holds it back a bit more.

Good advice but I wouldn't tilt the helmet back, in a crash, if it's tilted too far back, it can become essentially useless.

Capsicum notes something that most fitting guides ignore; the position of a racing MTBer (cx style) is about the same as a roadie on the hoods. That stuff about MTBs being "upright" and road bikes being "stretched out" is mostly nonsense. Put the saddle and bars where you want your butt and hands to be.
I ride a road bike with a fairly relaxed touring position, my bars close but 2" below the saddle. Its the way I like them.
If the hoods are well positioned for comfortable riding, then the drops give you an extra position for short term aerodynamic (or low centre of gravity) riding, but its unusual for riders to remain on the drops for long.
Besides a low position, a key to good aerodynamic performance is a narrow position. Avoid the parachute effect in your chest by bringing your elbows closer. This is one of the main advantages of aerobars.
Curved back is the sign of a mispent youth. A straight back is better form, but judging from race results, good form doesnt always win.

bend your elbows.

bend your elbows.

I agree. I do this so I can get sort of aero while on my brake hoods without going down into my drops. My forearms are horizontal. For me, this is more comfortable.

MichaelW...Curved back is the sign of a mispent youth. A straight back is better form, but judging from race results, good form doesnt always win. 2nd quote: gattm99 When I started this season my back was killing me and I could at most do a minute in the drops. I started doing stretches and situps. ...After several rides I noticed that I could make the transition down to the drops and ride there comfortably for a few miles at a time.
The curved lower back is a compensation for inadequate flexibility in the hip area as gattm99 demonstrated.
As far as form and race wins here is my take:
Elite athletes have personal coaches and sports doctors as spotters so they can push things closer to the edge without the risks of someone pushing it without those spotters. Also I know they use special dimpled turbulant flow jerseys with the seems placed to minimize drag and of course, custom made for them.
At lower race levels it is most likely poor bike fitament and not knowing they're bent like they are- when new cyclists show up at the U.S. olympic training center they ride their own bikes on a roller trainer thing while a coach watches. The coach then makes some adjustments to the bikes and the average cyclist reduces their oxygen consumption by 10%(some 14%) at the same trainer loads and they increase their max output significantly as well. Just from some bike adjustments.

The curved lower back is a compensation for inadequate flexibility in the hip area as gattm99 demonstrated.



Not if you're a guy and don't want to be riding on your nuts.

If you want a straight back and a flat (horizontal) back and only bend at your hips, you're either a massochist or a female.
:eek:

I'm talking about your main riding position not your hunkered way down for a half mile position. Its called a saddle rather than a seat because its not suposed to support your whole weight, most of your weight should be on your legs, the saddle should support just enough weight to allow a smooth spin of the cranks. It takes a while to develope techniques for riding like this but if you arn't trying to maximize sustained power output there isn't really any reason to get more aero. If you want aero and a Seat get a recumbent, they are way more aero and you can just kick it and cruise at an easy power output.

I get pretty bad lower back pain. Any tips? Is it just a matter of conditioning that area?

I get pretty bad lower back pain. Any tips? Is it just a matter of conditioning that area?

Sorry TAF. From what I know of lower back pain conditioning through riding isn't possible. The few times I've experienced it I wouldn't wish it on my worst enemy. Riding's never made mine worse nor better.

Back pain and constant headaches are about the only reasons I'd see a chiropractor. Have you considered this?

I get pretty bad lower back pain. Any tips? Is it just a matter of conditioning that area?

Could be a lot of different things. Might be something as simple as flexibility. Are your hamstrings pretty tight (can you touch your toes pretty easily and bring your face towards your knees?)

I get pretty bad lower back pain. Any tips? Is it just a matter of conditioning that area?
Your seat may be to high (or crank too long combined with low flexibility in the legs/hips). This would cause your hips to rock slightly on every pedal stroke. This rocking actually takes place in the lower back and at a normal cadence thats 90 left bends and 90 right bends every minute. It may be somthing else but take note next ride.

Do some Stiff-Legged Deadlifts. Here is a good site which shows you how to perform them using good form http://www.fitnesslynn.com/ham1.htm This will strenghten your lower back and help you with riding in the drops more comfortably. Good luck.

or one of those benches that you lay face down on but they only support your hips and have a bar to hook your legs under so you don't tip over, you lay there hanging down then rise up straightening out either rolling up/out like a wave starting from your hips or rising with a straight back. I think they are called roman chairs that may be a brand name though. All gyms I've ever been to have one, even my highschool swim team had one.
http://store4.yimg.com/I/exercise_1795_6841304