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I’ve had my brand new Planet X Exocet 2 bike for 8 weeks now and while our relationship (me and my bike) got off to a slow start, due to me recovering from a fractured rib injury, I’m pleased to say we have finally hit top gear.
After owning a number of mountain and road bikes, the Planet X was my first time trial/triathlon specific road bike with aero bars attached and I must say I was left wondering why I hadn’t purchased this type of road rocket a long time ago. The ease of speed on my new machine is both exhilarating and exciting; and it has certainly opened up my eyes into trying other cycling sports like time trial races. Although, my focus is on improving the cycle leg journey of my triathlon races.
I did find when I initially put my arms down onto the aero bars and looking ahead that it wasn’t that easy on the body, so I have put together the following list of five tips to help new aero riders get up to speed quicker.
1. Riding position. The first advice is after spending a large amount of money on a fast bike, it is important to leave some additional money in the budget to allow for a professional bike fit. Get a local expert to review your riding position on a set of trainers indoors or let them view you cycling past to ensure you have the right fit. The real comfort test is to take it out on a few long journeys, but having the right body position with regards to leg length and arm reach is very important, especially for the longer, endurance type triathlon races where conserving energy and comfortability become a priority.
2. Ease your way into the streamline position. If you are like me and have not used aero bars before, it’s good advice to slowly let the body adjust to your new riding style. It tempting to try and get low into the aero position and stay there for as long as possible. However, if you are new to aero bars, it is important to be aware that this position can put pressure on different muscle parts (especially the neck and back). Try mixing up the body position, for example 5 minutes on the bars followed by a minute of upright cycling. I found on my first few rides in the local park, I was forced to do this because of the extra presence of other cyclists, roller bladers and runners. When heading towards other people I would automatically sit upright with hands at the ready on the brakes, and this would also provide me with a welcomed rest from the more aggressive aero position. After a while, you will find that the aero bar position gets more comfortable and you will be able to stay down for longer.
3. Find quiet, long stretched tarmac roads. I live in Vilnius, close to the old town, so a lot of my local streets are the old cobbled variety, so for longer rides it takes me 30 minutes to get out of town to find the quieter roads through the surrounding villages outside of Vilnius. Once you find the right road surface you will have more enjoyable time on the aero bars. A local friend who has completed a couple of ironman races also mentioned to me that even on these training rides you find yourself looking up more for safety reasons, compared to an actual race that is sectioned off and closed to traffic, where you have more time to keep you head down and arms rested on the aero bars. After a few weeks on the bars your body will adjust and find it more relaxing to be in the lower position. Another training tip is to try and stay in the aero position even on undulating terrain, as this engages different parts of the leg muscles and will build strength for the longer races.
4. Safety in numbers. Find a buddy or a group of cycling enthusiasts to team up with. Here in Vilnius, there are plenty of cyclists that go for weekend rides and they often create cycling events on Facebook for anyone to join. This expands your social network and also allows you to learn new routes, pick up biking tips and more importantly, a group can be seen more easily by other motorists, so it’s a safer environment to cycle in. I find early Sunday mornings are the best for long rides when the roads are nearly always deserted and it makes for a more deserving and rewarding Sunday lunch as well.
5. Work on your core. Off the bike, you can also focus on building up your core strength, so your body becomes more accustomed to the aero riding position. Body planks and sit ups are both quick workouts that you can integrate into your regular daily routine. For other examples, it is worth revisiting my earlier article covering Crowies balls – core training here. The article shows a video of Craig Alexander outlining some key core exercises for your abdominals, lower back, glutes and hip flexors.
I hope these tips help you get more aero and if you are considering a new bike, I would be very happy to recommend Planet X who offer great value, full carbon, British made bikes and they deliver overseas as well.