By Demetra Michaelide
BSc in Sport Science
UCI Level II Certified Cycling Coach
Cycling posture for each type of bike
In cycling, an athlete can and should ride his bike using different cycling postures, in this article we will explore the most efficient cycling positions.
A widely accepted fact in the cycling community is that lowering the torso towards the bike will significantly reduce the projected frontal area, thus reducing drag. So, as low the athlete can go, the more aerodynamic he becomes.
For each different type of bike, there are different cycling positions/postures the athlete can take. Let’s analyse below various postures for each cycle.
Road bike positions
- Straight Up – Standing up
This position, standing on the petals, results in a huge frontal area, which of course is not aerodynamic. The athletes usually use it on up-hills, where drag does not play such an important role. In a race, on a flat course, the athletes should not use it at all, because of the drag they will generate due to the size of the frontal area they will have.
- On Tops – On Hoods
The tops are the upper part of the handlebar and the hoods. The rider can hold from the side “ramps” or with straight hand on the handlebar, or from the “hoods”. The “hoods” position refers to keeping the hands on the top of the rubbery brake hoods, with the fingers wrapped around them firmly, or by squeezing the brake lever with two fingers, while leaving the rest of the fingers wrapped around the hood. Having the hands on the hoods allows the cyclist to be in a semi-aerodynamic position, while not being too low, where there is added strain on the back. It’s the best all-around position because hands are close to the shifters, allowing quick-shifting as well as braking, and thus the cyclist can slow down or stop quickly if needed. This is a standard, neutral position for riding long distances, because it’s the best combination and compromise between comfort and aerodynamic position.
- On Drops
This is the position where the cyclist holds on to the parts of the bars that curve (downwards and to the back) outward, with the cyclist’s hands directly behind the brake levers. The drops bring the body slightly forward and lower, allowing the athlete to be aerodynamic and aggressive. This can put more strain on the back of the legs and into the lower back, but if the athlete is stretching properly and spends time training in this position, it can be beneficial. This is also the preferable position for descending as the body has a lower centre of gravity on the bike and the hands are close to the brake levers, and gives easy access to the shifters.
- On Time trial Bars
Using aero-bars on the road bike handlebar will assist the athlete to achieve the best aerodynamic position. This position brings the athlete further forward, as well as lower, giving less frontal area projection to the wind.
So, anyone with a good aerodynamic position, can go faster with the same amount of effort used in a more comfort position. But athletes need a lot of practice to find their best and most efficient position, as well as getting used to it.
Time trial / Triathlon bike positions:
- Straight Up -Standing up
This position, standing on the petals, results in a huge frontal area, which of course is not aerodynamic. The athletes usually use it on up-hills, where drag does not play such an important role. In a race, on a flat course, the athletes should not use it at all, because of the drag they will generate due to the size of frontal area they will have.
- On Tops
The tops are the horizontal area of the handlebar and the extended part with the brake levers. The rider can hold with straight hand on the handlebar, or from the extended part with the brake levers. Having the hands on the extended part with the brake levers, allows the cyclist to be in a semi-aerodynamic position, while not being too low, where there is added strain on the back. It’s a comfortable position on a TT bike because hands are close to the brakes, allowing quick braking, and thus the cyclist can slow down or stop quickly if needed. This is a standard, neutral position for “resting for a few seconds” in between sessions on the TT-bars, when riding long distances, because changing the body position even for a few seconds, from the TT-bars position to the “tops”, allows for the body to use different muscle groups, and allowing the main muscle group in TT-bar position to relax.
- On Time trial Bars
Using this position on a TT-Bike will assist the athlete to achieve the best aerodynamic position. This position brings the athlete as forward as possible, and allowable by rules, as well as lower, giving less frontal area projection to the wind.
So, anyone with a good aerodynamic position, can go faster with the same amount of effort used in a more comfort position. But athletes need a lot of practice to find their best and most efficient position, as well as getting used to it.
Time trial bikes/triathlon bikes have a different handlebar. So, no.3 of the Road bike positions does not exist for TT bikes.
