I have been thinking about some ways to get faster with just a little effort in training. Getting aero is always a good way to earn some free speed. So, here's the top 10 ways to cheat the wind.
1) Get a professional bike fit.
2) Practice being in the aero position on the trainer. If you need to, stack a towel on your pads to make it more comfortable and slowly remove those as you get more comfortable over a couple of weeks.
3) Rest your back. You don't need to get out of the aero position, but just move around enough to get the blood flowing. Minute adjustments will keep your back from locking up.
4) When training, spin up hills in the aero position. Shift down until you're spinning up the hill. You'll learn to push hard in that position and that'll help on the flat parts of your race.
5) Check your weight. If you've got a little belly...get rid of it.
6) Stretch and Lift. Work on flexibility and strength. It'll pay benefits in being comfortable in the aero position.
7) When training, do 1 minutes of hard efforts in aero position. Stay low and ride hard. Sprinkle these in to every ride.
8) Did you know the human head weighs 8 lbs? Keep your neck loose and make sure it doesn't lock up just like your back. In longer races the weight can be overwhelming.
9) Train like your race, if you train with groups that stop every 45 minutes, you'll be used to getting up and stretching every 45 minutes. Ride in the same position for close to the same time as your race. Then on race day, you won't be surprising your body.
10) Balance. Learn to balance an aggressive aero position with comfort. If you're not comfortable and can't hold a position for your race, you'll break the position and sit up, and almost negate all of the benefits of being aero in the first place. Find that happy medium where you can stay out of the wind, but also finish and be ready to run!
Just a few things that come to mind...feel free to comment on some of your aero tips!
Doug
