[QUOTE=ctak;22199999]You might find this tool useful thinking about your position on the bike: Bike Calculator
IRL the time savings gained from moving to the drops (or hoods but with horizontal forearms) may not be quite as dramatic as indicated below, but it is worth ~1 mph in my experience.
And there's nothing like old fashioned HR training to gauge and improve strength (60-min zone 3 tempos, in particular)
QUOTE]

Seems like too much work for what I do just for fun, so I can eat pizza, and to keep the PTSD at bay.

Seriously though, my position is governed by years of experience finding where I can ride pain free with my various disabilities. The knees demand a really small range for saddle height and setback. From there I have a specific reach to the bars that doesn't aggravate the 6 damaged discs in my lower back. My one flexibility on fit is a bit of variation on bar height and drop.

Usually the back let's me know how long I can stay in the drops on any given ride.

Plus other "aging" factors come into play. Messed up the thumb joint on my left hand in the wreck of 2018. When it's bothering me it can affect how I ride on the bars and even which bike I take. I also find that I tend to ride with my shoulder left shoulder tensed and pulled up since the wreck. I think it's compensating for the right one being out of place. Sucks getting old. I sometimes wish I had been a cyclist in my younger days versus a runner.

Oh and I do use a HR monitor. My one gauge to give me an idea on how the body is feeling each day.