Hi All:
Over the last couple of years, my bike times in sprint and olympic triathlons have been increasing. Initially, I thought this must be because I have a slightly decreased training schedule because I travel for work. However, my first year of triathlons I had not been on a bike in years before I started training for my first race. So, I’m beginning to think its not my training routine and possibly my bike position. My first year, I used a standard road bike with aero bars. The second year, I used a Thomson setback post (reversed) and dropped my aerobars by a few centimeters. This year, I am on a triathlon bike with a significantly more aggressive position.
So, two questions:
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Is this a possible reason for my decreasing times?
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If so, what do you recommend to increase power in a more aero position?
Thanks, any help will be greatly appreciated.
The answers on ST will be quite predictable. You’ll be told to get low/get steep. For some alternative opinions repost on this forum
http://www.biketechreview.com/
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It is possible. I’d have your position double checked. You may have closed off your hips too much, thereby greatly reducing power
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SPECIFICITY. Ride LOTS in the position you race in. If you race 99% of the time in your aerobars, you need to be spending lots of time training in that same position. You can’t expect to ride in a standard “roadie” position, and then ride well in a “TT” position. Different muscles.
Double check the position first. Then, once you have it dialed well, start spending more time in that position. If you already do #2, then #1 is much more important.
I have a neighbor who for his first season raced on a MTB and would avg 19-20mph for an olympic race. He then bought a QR and didn’t notice any improvement initially. After a month or two of frustration he went and had a bike fit, that helped and the fact he started putting in more miles on his QR. He is now up into 24mph range.
When I first started Tri’s I began on a road bike, I then went to a forward position and was bothered by subpar bike times and quad cramps while running. I figured I just needed time to adapt and gave it about 3 years (racing and training in that position) and eventually went back to a more rearward position. Presto, my bike times improve and my running also improves as cramping is no longer an issue.
Forward does not work for everyone.
Not power, but an increase in torque ususally comes with a slacker seat angle, perhaps this suits your riding style as 78 degrees is effective but not for 100% of the population. Selling tri bikes I hear lots of stories from all the “fit experts” out there and the only consistant thing I hear about fitting is that everyone is different.
You think Lance would be faster if you shoved his seat forward 7cm and dropped his aerobars another 5cm? He might be eventually, but he won’t be tomorrow.
Same with Bjorn: a superhuman talent that if forced to ride at 110 rpm may not see any success, or it may take a couple thousand miles.
Your body will take time to acclimate to any change be sure that you’ve given this option its time.
Best of Luck,
-SD
Similiar situation. Bought a tri bike at the end of last year and am also frustrated with my races. I had a road bike with the saddle slightly forward and aerobars before the tri bike. My training has been at least equal if not better/increased volume and I’m not really seeing it in the results. I’m more comfortable than before but still not comfortable enough. Oh, what to do…
hey did slowman ever get back to you about the sore quads issue? That thread seem to just die. have you raced since then and is it any better?
We exchanged PMs and emails, he was asking for some measurements. After I gave him the last one, he never got back to me…and I didn’t want to bother him, 'cause he’s busy and stuff.
bother him! I want to know the answer and need you as the guinea pig! LOL
Slowman, we’re calling you out! By the bike racks, after school.
Super Dave’s advise is one of the most intelligent I’ve ever read here on ST!
Please try what he’s talking about.
As long as you are not in pain ,or,that your position in causing an injury,give it time and lots of miles .Especially if you’re moving up from 73-74 degrees.
Do the work in the aero position…different muscle recruitment than the upright roadie mode.
Hang in there.
I was just going to tell him to buy a Cervelo and learn to bleat. That reversible seatpost allows for a wide range of seat angles. Somewhere along the response I changed my mind and went the ride more buy less philosophy, one that my trade seldom reinforces. Don’t get used to the intelligent responses, Buy more!
Buy More!
-SD
“You’ll be told to get low/get steep.”
or get low and shallow, I keep it UCI legal and get down there (130mm drop from saddle to elbow cups) using a Ritchey adj. stem dropped all the way.
You’ll never know the answer without a powermeter and some patience and a knack for data gathering.
There are all sorts of reasons one gets slower, and to isolate the cause, you need to know how much power your body is generating.