HOT: Active* forum members generally gain 5% discount at starbike.com store!
Weight Weenies
* FAQ    * Search    * Trending Topics
* Login   * Register
HOME Listings Articles FAQ Contact About




Post new topic Reply to topic  [ 20 posts ] 
Go to page 1, 2  Next
Author Message
PostPosted: Fri Feb 01, 2013 10:24 am 
Offline

Joined: Fri Feb 17, 2012 8:26 am
Posts: 34
Hi there,

I am going to begin to race this season, and I want to change a bit my position to a more aero one, lowering the handlebar 2 cm (drop from 8 to 10 cm). I am 33, 187 cm and reasonably flexible (if I bend forward I can touch the ground with my knuckles). Has any of you succesfully gone this way? What exercises can I do in order to get there? Maybe some core work would help? Emphasising the stretching after training? Any tips?

Regards


Top
 Profile  
 
Posted: Fri Feb 01, 2013 10:24 am 


Top
  
 
PostPosted: Fri Feb 01, 2013 10:44 am 
Offline

Joined: Thu Nov 30, 2006 8:10 pm
Posts: 73
Location: AUVERGNE FRANCE
Yes it s a good idea but you should mainly improoved the length of the top tub that will make you even more aero , normally when your hands are on the botom of the handlbar , your elbow at 90° Your knee should just touch the back of your elbow.

It s another story if you are using a clip on bar.

Good luck


Top
 Profile  
 
PostPosted: Fri Feb 01, 2013 11:09 am 
Offline
Formerly known as wassertreter

Joined: Tue Apr 12, 2011 8:08 am
Posts: 1930
Location: Pedal Square
Check your saddle setback too. I've found a bit more setback helped me greatly when going lower in the front. Regular stretching should not be missed anyway.

_________________
Bikes: Raw Ti, 650b flatbar CX


Top
 Profile  
 
PostPosted: Fri Feb 01, 2013 4:55 pm 
Online

Joined: Tue Nov 11, 2003 9:47 pm
Posts: 1704
Location: Santa Cruz, California, USA
It is easy to lower the bars. Try it and see. Do 1cm at a time and spend a couple months getting used to it. You should still be able to use the drops effectively. I see some guys with bikes set up so they can not ride in the drops. Yes, they have super low bars, but they're not actually using them.

In the last 4 years I have lowered my bars 2cm, from 10cm drop to 12cm. I do hamstring stretches in the evenings. I can bend over and put my palms on the floor now. Not bad for 53.


Top
 Profile  
 
PostPosted: Fri Feb 01, 2013 11:52 pm 
Offline
User avatar

Joined: Thu Aug 16, 2012 12:56 am
Posts: 413
Location: YYZ
+1 eric

I'm going through the same process right now and find the turbo trainer a great tool for experimenting with different positions. I dropped the bar 10mm last month and I'm about to try another 5mm drop this month.

_________________
Fear is healthy, panic can be deadly


Top
 Profile  
 
PostPosted: Sat Feb 02, 2013 12:39 am 
Offline

Joined: Tue Sep 21, 2010 1:04 pm
Posts: 49
I have recently started trying to stretch my hamstrings more but I doubt I will ever be Mr. Flexible. That being said I ride in the drops 100 of the time. The tops and hoods now feel awkward if I grasp them when I set off. When I first started riding 100% in the drops I had some minor discomfort on longer rides but eventually I acclimatized. However, I think the key to my success has been my SMP as it allows me to rotate forward and for someone lacking flexibility that helps a lot.


Top
 Profile  
 
PostPosted: Sat Feb 02, 2013 5:11 am 
Offline
User avatar

Joined: Sun Nov 02, 2003 6:48 am
Posts: 1149
Location: Central USA
Pratice the way you intend to play......

I've never taken on an additional stretching program - rather you work gradually to the lower position.

Since you want to give it a try, I'd suggest you go ahead and drop the bars - maybe 10 cm first - then be sure you are riding in the drops a sufficient % of the time - over time the added flexibility, strength in the lower position, and tolerance for it all will come. Then repeat again dropping things once again.

Eventually you should naturally want to be low - versus having to make a conscious decision that you must give it a try.


Top
 Profile  
 
PostPosted: Sat Feb 02, 2013 7:18 am 
Offline
in the industry
User avatar

Joined: Sun Jul 29, 2012 2:59 pm
Posts: 627
Location: Ruidoso, NM
You don't need to stretch or do core work. You *do* need to focus on your posture and relax your core. Your muscle engagement as you pedal will also change.

_________________
formerly rruff...


Top
 Profile  
 
PostPosted: Sat Feb 02, 2013 4:33 pm 
Offline

Joined: Fri Oct 28, 2011 3:25 am
Posts: 781
Location: United Kingdom of Great Britain and Northern Ireland
And don't listen to any so-called cyclist that can touch their toes.


Top
 Profile  
 
PostPosted: Sat Feb 02, 2013 8:02 pm 
Offline
Formerly known as wassertreter

Joined: Tue Apr 12, 2011 8:08 am
Posts: 1930
Location: Pedal Square
WMW wrote:
You don't need to stretch [...]

Of course you don't need to, but it's very advisable to complement just about any sports with some stretching ...

_________________
Bikes: Raw Ti, 650b flatbar CX


Top
 Profile  
 
PostPosted: Sat Feb 02, 2013 10:24 pm 
Offline

Joined: Sat Dec 29, 2012 8:51 pm
Posts: 12
Cancellara is probably one of the most flexible riders in the peleton, easily able to touch his toes, and I would trust him 100%.
Likewise, in my own experience, I was able to more comfortably ride in a much more agressive position after doing lots of core and stretching. I was entirely unflexible beforhand though, so I would guess there is a point of diminishing returns on comfort when increasing flexibility.


Top
 Profile  
 
PostPosted: Sun Feb 03, 2013 12:11 am 
Offline
Tubbie Guru

Joined: Tue May 03, 2005 2:20 am
Posts: 5784
Location: Belgium
Hi,

WMW wrote:
You don't need to stretch or do core work. You *do* need to focus on your posture and relax your core. Your muscle engagement as you pedal will also change.


And..........Bingo. :thumbup:

IOW words you need to find a position that works for you.
If you are by nature a flexible person then that may help but every person has a position that maximizes both efficiency and aero.

Doing gymnastic excercise to maintain or improve flexibity may well prevent muscular injuries or inflamations but there's no scientific indication whatsoever that it takes flexibility to perform better as an athlete.

Ciao, ;)

_________________
Being a snob is an expensive hobby.


Top
 Profile  
 
PostPosted: Sun Feb 03, 2013 7:08 pm 
Offline

Joined: Sun May 22, 2011 3:36 pm
Posts: 20
As you're wanting to be aero, are you wearing a skinsuit when you race and have you covered the vents up in your helmet?


Top
 Profile  
 
PostPosted: Sun Feb 03, 2013 7:13 pm 
Offline

Joined: Thu Apr 01, 2010 10:24 am
Posts: 594
Sorry if I'm going off topic here, but does 'flexibility' really affect how low of a position you can take?
I can barely get the palms of my hands past my knees when I bend over and try and touch the floor, yet I have a very aggressive position on my bike. Do I just have short arms?


Top
 Profile  
 
PostPosted: Sun Feb 03, 2013 7:40 pm 
Online

Joined: Tue Nov 11, 2003 9:47 pm
Posts: 1704
Location: Santa Cruz, California, USA
CarpetFibre wrote:
Sorry if I'm going off topic here, but does 'flexibility' really affect how low of a position you can take?


It does for me, and I know some people who aren't flexible and who can't get their back down, or even use the drops in some cases.
CarpetFibre wrote:
I can barely get the palms of my hands past my knees when I bend over and try and touch the floor, yet I have a very aggressive position on my bike. Do I just have short arms?


Perhaps your saddle position is forward of typical for road riders. If you simply rotate the rider position forward using the BB as the axis, like triathletes often do but not to that extreme, you can run lower bars without changing the hip angle.

Since I have long thighs and do a lot of climbing I have the saddle back fairly far (to engage the glutes on climbs). Getting a low position from there means bending more from the hips. To ride comfortably and make power like that you need sufficiently flexible hamstrings.


Top
 Profile  
 
Posted: Sun Feb 03, 2013 7:40 pm 


Top
  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 20 posts ] 
Go to page 1, 2  Next


Who is online

Users browsing this forum: Bing [Bot], mariosimas, mpower, Tom-s and 50 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Jump to:  

   Similar Topics   Author   Replies   Views   Last post 
There are no new unread posts for this topic. Most aero position for out front Garmin mount?

[ Go to page: 1, 2, 3 ]

in Road

neeb

33

2743

Sat Aug 30, 2014 3:11 am

nigel379 View the latest post

There are no new unread posts for this topic. TT bike mods for aero+weight

in Road

ITTY

13

880

Sat Jul 26, 2014 10:53 pm

Pokerface07 View the latest post

There are no new unread posts for this topic. Fuji Transonic aero road bike

in Road

53x12

5

1577

Fri Jul 04, 2014 9:28 pm

Otter View the latest post

There are no new unread posts for this topic. Colnago C59: Switching Headsets

in Road

SGcyclist

1

292

Wed Apr 23, 2014 2:40 am

willy View the latest post

There are no new unread posts for this topic. Dura-ace 9000: Problem switching to smallest cog-wheel

in Road

luminous

11

697

Wed Apr 02, 2014 3:33 am

afalts View the latest post


It is currently Tue Sep 02, 2014 11:34 pm

All times are UTC + 1 hour




Advertising   –  FAQ   –  Contact   –  Convert   –  About

© Weight Weenies 2000-2013
hosted by starbike.com


How to get rid of these ads? Just register!


Powered by phpBB