Improve your aero cycling position and power

For anyone looking to clock a good triathlon time, learning how to improve your aero cycling position and power is of paramount importance.

But is it possible to work on aerodynamics and power output at the same time? Yes, according to four expert triathlon and cycling coaches we’ve asked.

Andy Wadsworth (BW Performance), Matt Bottrill (Matt Bottrill Performance Coaching), Jamie Webb (Brighton Physiotherapy) and Joe Beer (Coach Joe Beer) have suggested on- and off-bike workouts designed to improve your aero cycling position and power.

We’d also recomend doing yoga exercises for triathlon and strength-training exercises if you’re looking to get more comfortable and powerful on and off the bike.

Andy Wadsworth’s TT position core workout

Andy says: “This session strengthens your core muscles, helping hold a more efficient TT position for longer, one of the best ways to get more aero on a bike without using aerobars.“

Kit: towel

Nutrition: electrolyte drink; energy gel

Warm up

10 minutes on the bike or steady jog to get the blood flowing.

Main set

1. Wall hamstring stretch, 3 x 1

Stand with your back against the wall and squat down to legs at nearly 90°. Pivot from the hips to bend the upper body forwards. Keep upper body down with back parallel to the floor and then straighten legs to feel the hamstring stretch. Hold the stretch for 1-2secs and then tense abs and bring upper body back upright to the wall. Hold your arms in a TT position throughout.

2. Hamstring stretch into plank, 3 x 5

Stand with feet shoulder-width apart on a towel. Now bend at the hips and reach down, easing into a strong plank position by using arms to walk forwards five paces and then back five paces. Finish by walking hands back up and reverse through hamstring stretch to stand up tall.

Cool-down

Easy five-minute walk.

Matt Bottrill’s outdoor aero session

Matt says: “This isn’t too demanding a session but it’s not designed to be; instead, it’s all about making changes to your head position as that’ll be a game changer to improve your aero cycling position and power”

Kit required: Bike, power meter or heart rate monitor

Warm up

10 minutes easy at a high cadence.

Main set

1. 10mins @ 30secs max effort with 30 secs easy.
2. Action the Turtle; in other words, pull on the extensions, push into the pads and try pushing your head forwards to hold a better head position.
3. 5 minutes easy recovery.
4. 6 x 5mins @ 83% functional threshold power (FTP) – low cadence (around 80rpm) with 5mins easy. Turtle.
5. 10mins @ sweetspot

Cadence to suit. Turtle – see how long can you hold.

Cool down

10 minutes easy, high-cadence pedalling.

Matt Bottrill’s turbo trainer aero workout

Matt says: “This is all about the shoulder shrugs. Look at doing this in front of a mirror so you can start to see the changes in your shoulders.

“The idea is to push into the pads and pull on the end of the poles. We need to train the muscles around the neck and shoulders to grow stronger.”

Kit required: Bike, indoor trainer, power meter or heart rate monitor, mirror

Warm up

15 minutes, easy, high cadence.

Main set

8 x 1mins @ 83% FTP. Low cadence around 80 with 3mins easy recovery. Shoulder shrug at times throughout each rep.

10 mins @ 83% FTP. Cadence to suit.

Cool down

Easy five minutes, high-cadence recovery.

Jamie Webb’s better breathing session

Jamie says: “This breathing exercise will send more oxygen to your muscles, help you exercise longer and create more space for the flexibility required for a dynamic position. It’s weight training for your diaphragm.”

Warm up

Lie on your back and breathe naturally. Where do you breathe the most? Is it in your stomach or your ribcage? Perhaps even your neck?

Main set

Still on your back, start the breath by moving your tummy. As your diaphragm draws your lungs downwards, your stomach should move outwards.

Place one hand on your stomach and one hand on your chest to make sure your stomach moves first. Breathe deeply in a wave from the bottom of your stomach and continue the ‘wave’ through your ribcage front, back and sides.

Start with a couple of minutes. You may feel a little dizzy initially if you’re not an efficient breather normally. Increase the duration as your body adapts. Do this once a day.

Cool down

Go back to breathing naturally in your normal way. Does it feel different? How do you feel? More relaxed?

This is a good way to start a workout. When you’ve got the hang of it, breathe like this while spinning the pedals.

Joe Beer’s big gear power intervals

Add power 

Move from a steady training gear into a gear 2-3 teeth harder and slow slightly. Then accelerate the gear for around 12 pushes. Back to cruise speed for 2mins and repeat 8-10 times.

Use inclines 

Using a consistent incline of 3-5%, use the big chainring and pedal at around 50-60rpm for 1-3km. Start with two, adding one a week, to a max of eight. If too easy, go 1-2 teeth smaller.

Roll out 

Using your favourite rolling course, ride on the big chainring. Look for power on the inclines and your race position. Progress down the cassette over the next three months.

Max it

Thirty-second maximal efforts with 4-5mins recovery will help build time-trial legs. Don’t jump into more than five and bear in mind that this is extreme, so only do them when healthy.

Recover right 

After hard efforts that strain the legs and send lactate levels soaring, cool off with some easy riding, shower, then stick a pair of compression tights on. Have a recovery drink.

Now you’ve read how to improve your aero cycling position and power, why not find some kit upgrades? From our independent wind-tunnel testing, we know that the best aero road helmets and best tri-suits could knock minutes off your bike split.