Sitting Up

by Coach Matt Russ

You can shave a considerable amount of time off of your bike split by knowing when to change your riding position during a race. Up to 90% of your resistance on the bike comes from the air around you and up to 60% of that may come from the torso. Your torso position is critical for lowering aerodynamic drag; the more upright your position the more aerodynamic drag you create.

On a tri bike the most aerodynamic position is obviously in the aero bars, on a road bike it will be in the drops or lowest position. There is a point where aerodynamic advantage decreases so much that it makes more sense to “sit up” or assume a more upright and powerful position. This point is usually around the 13 mph mark considering no headwinds. Sitting up opens up the hip angle and may move you slightly behind the bottom bracket. It is a more comfortable and powerful position but considerably less aerodynamic. When in your most upright position you want to relax your upper body and rest your hands lightly on the top most position or your bars or on the aerobar pads.

Now that you know when to sit up you can use this knowledge tactically. By staying in your lowest position on long steady climbs that allow you to maintain a speed, you are at a distinct aerodynamic advantage over an athlete that is sitting up. This works in reverse on steep, slow climbs in which speed drops below the 13 mph mark. By sitting up (or not) at just the right time you can begin to shave seconds, or even minutes, off of your bike split.