The Cycling Bible by Sidwells Chris;

Author:Sidwells, Chris;
Language: eng
Format: epub
Publisher: Vertebrate Publishing
Published: 2023-04-15T00:00:00+00:00

Lowering your upper body not only reduces the volume of air you have to push aside, but it also reduces the size of the air turbulence created as you ride along. Turbulence is the second element of drag, because it has a suction effect which tries to drag you backwards. As the air you push aside starts to roll over your body it becomes turbulent, and due to an air pressure difference this turbulence creates, it has a dragging effect on you. The power of this dragging effect is proportional to the size of turbulence you create: if you sit upright, turbulence is bigger, and its dragging effect is greater; if you crouch low, with your elbows and knees tucked in, you create less turbulence, so its dragging effect is reduced.

However, there is a sweet spot between reducing drag, comfort and getting power to the pedals. If you try to get low and keep all your limbs in line but you feel uncomfortable or you feel you aren’t riding as powerfully, and certainly if you are going slower, then you might sit a bit higher.

An aerodynamic riding position is an ideal, something to aim at and work on within your own physical limits. Bear this ideal in mind; lower and narrower is better, and the stretches and strength and conditioning exercises outlined in the next chapter (p132) can help you get there, but always ride in a comfortable position which you can maintain and that allows you to apply full power to the pedals. If you can afford it, a professional bike fit can help improve the way you sit on your bike, but even with one of those your riding position is always a work in progress. Even professional cyclists try different things as the understanding of cycling improves. It’s also necessary to keep stretching, and doing strength and conditioning work to allow and to preserve gains.

However, there is one big no-no in the search for the optimal aerodynamic riding position: never lower your head for longer than the couple of seconds it takes to read any performance information on a handlebar-mounted device. It can feel like an intuitive thing to do to improve aerodynamics, especially if you are trying really hard, but don’t do it. Not only is lowering your head so you are looking down dangerous, it’s not even effective at reducing drag when you wear a cycling helmet. Cycling helmets are designed to give the best aerodynamics when your head is up – putting your head down actually creates extra drag.

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