5 Ways to Make Aero Gains
The cat is very much out of the bag when it comes to aero. When I first started testing my own aero, there were still plenty of people that didn’t believe it made a difference or didn’t think it was worth the time or money.
It only needs a quick glance at the efforts individuals, teams, and manufacturers go to maximise aero gains to know how important it is!!
For this, I’m assuming someone who’s kitted out with the appropriate bike, wheels and kit who’s looking for the best ways to get faster without massive changes like bike/wheels.
Here are 5 quick ways to make aero gains.
3. Mobility Work
Whether you do specific work through range of motion (ROM) or you use strength exercises that challenge ROM, it’s well worth the time invested.
I deliberately didn’t say stretching because that’s a bit of a broad term and the image most people have is of ‘static stretching’ and I’m not a fan!!
Mobility to me means being able to go through the desired ROM with control and involves active muscles.
The obvious candidate for someone trying to get into a TT position is hip flexion mobility, with thoracic mobility a close second. It’s a big topic, so can’t go into a lot of detail, but if you lack the required mobility for your position, you are likely to compensate elsewhere, possibly increasing your chance of injury and definitely making it difficult to maintain your position.
For more on this, there’s a post on Hip Mobility here.
5. Spending Time!!
THIS IS THE MOST IMPORTANT ONE!!
I saved the best ’til last.
This is not just the most important, it’s also the one that ties the rest of them together. For example, though testing has shown the differences between hydration systems, what about on YOUR BIKE, with YOUR position?? You don’t know until you test.
I learned a long time ago how important this was and learned how to test using the Chung Method. I tested at an outdoor velodrome, repeating standardised protocols and then analysing using Golden Cheetah’s Aerolab feature (see ‘DIY Aero Testing‘ post for more details).
This one probably goes a bit against the title of ‘quick…but truly, testing is the only way to know what works for you. And once you know how to do it you can test anything…to a point. If the difference is so small it’s within your margin of error, you need to look at other things…like cost, comfort, etc, to make the decision. But particularly for improving your position on the bike, it works extremely well…and will be the biggest gains you will make.
If you have any questions feel free to get in touch