Position on A Time Trial Bike

Bradley Wiggins (left) in British TT championship 2009

Time Trials are all about aerodynamics. Therefore, the most important thing is reducing the frontal area. The ideal is a flat back because the wind flow is much reduced. However, don’t force yourself to have a flat back if it is not comfortable. Lance Armstrong had a curved back and it never did him any harm (see:pic). Also, if you are not used to riding at such a low position, then gradually reduce the height.

Michael Hutchinson comp record holder (July 2010) for 10 mile TT (17.57)

Improving Position on Time Trial Bike

• The basic idea is to present the smallest frontal position to the wind.
• Note: there comes a point when lowering the tribars can start to decrease power because breathing is slightly restricted. It becomes a trade off between aerodynamics and power.
• In the picture above notice how much lower the tribars are compared to the saddle.
• The second most important thing is bringing in the arms. On a road bike they are about 42cm apart. But, using tribars you can bring the arms closer together and reduce the wind resistance. Be careful, if you bring your arms in too much, it can be more difficult to steer, but also may not even be more aerodynamic as it can push your shoulders out.
• See also: Tips to improve aerodynamics on bike

Me in British Time Trial Championship

Tribar – arm position

The UCI stipulate the tribars have to be in a flat horizontal position. If you try lift the tribars, most riders will find it more aerodynamic. When I was in a wind tunnel, lifting the hand position to be like a V, helped reduce aerodrag. It may not look more aerodynamic, but it was. If you ride CTT or triathlons, then it is worth experimenting with this aero position.

Lifted tribars.

Graeme Obree – The Best Time Trial Position?

Note how low the head is up, but eyes are looking forward.

Graeme Obree in the Superman position. It is called the superman position because his arms are stretched out. Notice how flat the back is and hence how aerodynamic position

The Tuck Position

In this photo, Graeme Obree is showing another very aerodynamic position because his arms are tucked in like a skier. Graeme Obree was one of the world’s greatest time triallist. He was world champion twice and broke the world hour record twice. He was also an innovator, creating these unique riding positions. These positions were later banned by the UCI. Graeme Obree Bikes

Time Trial Position and Wind Tunnel Testing

To try and gain optimal time trial position I went to a wind tunnel. This tested aerodynamic drag in various positions. This helped to find a position which considerably reduced aero drag. As a result, my times for time trials dropped.

See: Review of wind tunnel testing for time trial position

Time Trial Position and Power Output

When finding the optimal time trial position, it is not just aerodynamics that is important. Some positions may compromise your power output. For example, if you go lower you may constrict your breathing and lead to lower output. Going lower is not necessarily faster.

Time Trial Position and Distance

For short time trials, it is possible to go for a more extreme position. For long time trials, it is more important to be comfortable. Also, your arms can be a conduit for reducing lactic acid in legs, therefore, it is important to keep them relaxed for long time trials to help reduce lactic acid in legs.

Time Trial Position UCI Legal

If you do UCI races, you have to keep to quite strict parameters about what is legal.

• Distance from vertical line of bottom bracket to end of tribars should be no more than 75cm (80cm for tall riders)
• Tribars must be horizontal
• Equipment must have 3:1 aspect rule (length no more than 3 times depth)
• see more on wind tunnel test

Even if you don’t do time trials, it may be worth thinking about your position on a road bike. Comfort is more important than on a time trial bike, but, maybe a few changes can decrease wind resistance with little negative effect.

Related

• Tips to improve aerodynamics on bike
• Time Trial Bikes at Wiggle Cycles
• Time Trial Bikes