How do you get aero?
In the first part of this two-part article, Coach Alan looks at how we can all make aerodynamic gains to ride more efficiently and perhaps also faster. Aerodynamics can be a confusing topic, especially for those new to the sport. However, we try and simplify it and make it easier to digest. By the end, you will be reading this in a full aero tuck!
Aero. We have all heard about it, and we know it can make us faster, but believe it or not, aero is not just something you buy, it is also something you can be! So how do you go about being aero?
CdA?
First of all, we need to understand what aerodynamics are and also what makes something aerodynamic? Let’s start with CdA: drag coefficient multiplied by the cross-sectional frontal area.
Cd = drag coefficient. All shapes have a drag coefficient common shapes might be cylinders, cubes or airfoils, and they all have a larger or smaller drag number. A fundamental note to make here is that the drag coefficient is not a fixed number for a fixed shape. Variables such as speed and direction or orientation of an object to the airflow or another object. The state of the air meeting the next object in line can change the Cd value significantly.
A = frontal area. The area exposed to the wind.
As a coach, I’ve been lucky enough to work with athletes who have been through testing and even accompanied athletes to wind tunnel sessions. The biggest learning point has always been what looks aero in the ‘eyeball wind tunnel’ isn’t always as high performing as you might think. Helmets are a good example of something particularly tricky to get ‘just right’, even from one hand position at one height to another, the helmet that works the best can change. The whole athlete and equipment picture must be considered as an interactive collective. You cannot and should not assume that an individual piece of the puzzle is independent of the system.
Sit still!
Secondly, how can an athlete become aero? Well, there are a few things that help and can be a quick fix.
Stability is key, the stability of both you and what you are wearing. A low drag coefficient is achieved when airflow holds onto an object for as long as possible to delay the separation point. If you think about this in fluid terms, the less you splash about (bubbles), the more smoothly you will slice through the water. Creases that aren’t deliberately placed in the fabric of what you wear will slow you as will flapping garments. Pick the correct size and don’t be afraid to adjust yourself! The same goes for bobbing up and down with your head and nudging your shoulders left and right: sit still!
Mirror, mirror on the wall who is the most aero of them all?
The size of an object and the frontal area, the ‘A’ part of CdA, will affect drag. This isn’t just something that a time trial bike or a bike fitter can gift to you….
“My gift to you the athlete is that you are now and forevermore bestowed to be aero with my magic wand!”
It just doesn’t work like that. A rider that is skilled and practised in being aerodynamic as they ride will always beat a rider that has been put into an extremely aerodynamic position but doesn’t understand how to put it into practice or indeed hasn’t practised it. Instead, in this article, I am going to bestow you with the gift of a mirror! Pop it up in front of your turbo and draw an imaginary line around your profile on the bike, now ask yourself how could I make this profile area smaller? Whilst still being able to look where I’m going and ride as comfortably as you need for your event.
Here are three such cue examples try them out in the mirror and see what happens;
Lengthen your neck
Sink your chest
Squeeze the shoulder blades together
By doing this, you will actively engage in being aerodynamic and not just leave it to your equipment to be aero for you by merely plonking yourself on the bars and saddle with little thought. You will also be much more likely to learn and remember any self-talk based cues or reminders and muscle memory as to how to hold that small profile. After all, on race day, the mirror won’t be there! The mirror is also useful as it helps us practice looking up the road, something which is super-important: neck, shoulder, and eyeball training are required to hold positions at times, which isn’t something you will practice without time down in the extensions or on the hoods.
But what if I only have a road bike? The same applies: a good starting position is on the hoods with your forearms at 90degrees to your upper arm. You may find it useful to slightly rotate your shifters in so that the top of the lever faces a little more to 1 O’clock than 12. This makes them a little bit more ergonomic in this position and is easily adjusted by peeling back the bar tape, hood cover and loosening the bolt that holds the shifter ‘loop’ to the handlebars adjusting and then retightening and reapplying the tape.
Active aerodynamics
For either approach practice, practice, practice both on the trainer but also out on the road. Sitting still gets a lot harder when you have to navigate variable road surface, potholes, other road users and deal with the wind nudging you around a little or a lot. Aerodynamics is more than a number, it is dynamic: there is an active component to it. The best example is braking. The later and harder you brake the faster you can ride as you maximise the time at speed, a lack of aerodynamics is what you want here and making yourself into a human windbrake can help with slowing down. Also on climbs, you will want to slide your hands back to a semi-aero position as you start to slow to 20kph or less and then completely to the hoods below this speed.
During high-speed sections, you will want to maximise your aerodynamics as air resistance increases in a non-linear fashion as you go faster and faster, so in these sections, the cues you have learnt come into play. In slower sections, you can relax, and on the approach to a slow turn, you may want to take the opportunity to mobilise those stiff bits a little before the long fast straight section where you want to hold your best position that is coming up next. Thinking ahead as pacing your position is also part of the game.
In conclusion, aerodynamics isn’t a static, fixed thing. Like many things in coaching ‘it depends’ and also like many things in sport it can be coached! I’d like to finally add my apologies to everybody who opened this article expecting to see some shiny expensive equipment to lust after! I’ll cover that in my next blog.
Alan has worked with Tri Training Harder since 2014. During this time working with a wide spectrum of athletes from beginner, to youth and junior elite athletes through to 70.3 and Ironman AG winners and Ironman Kona Qualifiers.
An active Triathlon coach since 2007 Alan has been fortunate enough to work with athletes, peers and support staff who have continutally challenged him to evolve and develop. Building on a solid foundation in swimming teaching, Alan has specifically developed swimming coaching experience having worked in High Performance Swimming environments. Alan's other passion is all things fast on a bicycle!
Since 2015 Alan has worked in conjunction with the other Tri Training Harder Coaches to significantly develop collective coaching practice both on camp and online.
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