Adopting an aerodynamic riding position is one of the easiest (and cheapest) ways of going faster on the bike. But if you try to mimic the pros by going straight into the lowest tuck you think you can contort yourself into, you’re likely going to end up reducing the power you can put out. Favouring only aerodynamics or only power will see you going slower than a more balanced approach.
But there are ways through which we can improve our power output whilst in an aerodynamic riding position. We spoke to strength and conditioning coach Chris Peden of Combined Athletic Performance to find out more.
“Having poor hip and thoracic (mid spine) mobility could hinder the positions that you are trying to get into on your bike, so it is important to keep on top of these areas when off the bike to give ourselves the best chance of moving freely,” Peden explains.
“Mobility work will help with enabling you to get into a better riding position, while a combined strength training programme which helps strengthen your posterior chain will allow you to maintain those positions and optimally transfer your power through the pedals.”
Incorporating a series of mobility exercises into your cycling training plan doesn’t have to take long, Peden has put together a mobility routine that should take no more than 10 minutes to complete each day. Following this series of movements will help with improving both comfort and power output in an aerodynamic position, so that you can hold this position for longer, and ultimately go faster
“This mobility routine is a great start for many individuals and can be incorporated into your daily routine to help with how you feel both on and off the bike,” he says. “Follow the routine from top to bottom and repeat two to three times.”
1. 8 Point Plank
2. Wall Assisted Hip Airplane
3. 90/90 Knee Rolls
4. Scapula Push Ups
This content was originally published here.
