Training & Nutrition - wanting a lower position...help me achieve it

hi

I was fitted last season after an it band injury.. the fitter raised my seat and also addressed some back issues i had giving me a shorter stem and more rise

I believe the stems is a 90 and the rise is 28 deg

I want to get lower

what are some ways to achieve this so I can ride in a flatter position and be more aero.

my wide chest and being more upright makes me a wind parachute

With your current setup, what percentage of time do you spend in the drops?

What has worked for me is to spend increasing time in the drops, using that to condition myself to a flatter position. I set a speed threshold: when I hit 20, I go to the drops, even if I don't need to. Once I was comfortable, I lowered my bars some, and started over. I'm also aware of a truly talented rider who, after wind tunnel testing, wanted to lower his position a little as part of an attempt to set a record of some sort. He used a configurable fitting setup at an LBS, spending time at the shop conditioning himself to gradually lower positions until he was comfortable with the setup, at which time his bike was reconfigured.

In your case, it appears that your lower position needs to be done with the stem? You might consider using an adjustable stem until you get the configuration, and any conditioning you need, dialed in. Then you can put the adjustable on the shelf and buy just the right stem.

Start stretching your hamstrings now. It takes a long time to get anywhere but you'll need to be limber to be comfortable in a lower position.

You can lower the bars by using a different stem and/or swapping spacers from under the stem to on top.
Try lowering the bars 5mm or 10mm at a time. Get used to it at each stage. The more time you spend stretching the faster this process can go.

thank you for the responses

I've certainly planned to incorporate allot more stretching to get more limber and some yoga this off season

lots of of hip openers and hamstring work I guess

If you really are short, I sympathize. It's really hard for a short person to get aero. Bike are made for taller people. Besides trying to get lower, keep your elbows in, drop your head and neck, and keep your knees in. Work on being able to ride with forearms level. Lot of resistance in those cylindrical forearms. Some people are faster with hands on hoods than drops for that reason. Depends on how low you can get and still breathe.

I too am slowly lowering my position and have finally reached the spot to where the bike was when I bought it - no more adjustable stem! However, I have a bad habit of shrugging my shoulders when low and have to constantly remind myself to relax my shoulders. I can not seem to get outta that habit.

The other thing I found was that I have long legs and a short torso - which causes fit issues. I had to finally get a stem that brought the bars CLOSER to me so I wasn't stretching so much. That helped a lot...

thank you for the responses

I've certainly planned to incorporate allot more stretching to get more limber and some yoga this off season

lots of of hip openers and hamstring work I guess

Yoga is great for getting down. One of the problems in the drops is you have to crane your neck forwards - it can be painful after just a few minutes in the drops. Yoga and helped with the neck strength heaps.