Yikes! I have a week to decide if I wanna do the OSIM International Triathlon (a.k.a. the Singapore Triathlon - Olympic Distance), which is on 1st/2nd July 2006. Those of you following this blog will know that I have been preparing for this since the end of last year, but I am still not sure if I am ready for it... Would you mind taking a quick look at the training log at my side bar and tell me if I should go for it?
And now back to the bike porn I promised - in case anyone is curious this is a 2005 Scott CR1 Team (stock standard) with a Deda Clip One aero bar. :) Following all that theory in my original post on Clip-on Aero Bars on Road Bikes, I thought I will share some pictures of my final set-up as it differs quite a bit from the original pictures posted. Not having the benefit of a professional fitting service (such services are non-existant in Singapore, probably because most bike shop owners are not Triathletes), it took me more than a few test rides to get it dialled in just the way I like it.What are the changes I made?
For one, I have shortened the aero bar by 2 inches (by the simple brutal method of sawing off the end near the stem so that I can retract the entire bar). This is a truly a compromise in ride comfort - the further out the bar extends, the more comfortable my fore-arms, simply because I am resting my weight on my elbows on the aptly named elbow pads. However, it is impossible to have my elbows on the pads on a road bike without either (1) sacrificing my road riding position by moving the saddle forward significantly, or (2) keeping the saddle position and stressing my neck, shoulders and back from over extending my torso forward. 
This is consistent with all the aero positioning articles I have been reading - sigh, I guess this is why a Tri bike is always preferred if the only use for the bike is for Tris - Tri bikes allow a comfortable aero position simply because the steeper geometry allows you to sit closer to the bars. Having said that, I have found my current aero bar position to be surprisingly comfortable (even though the pads are about midway between my wrists and my elbows), and I can stay on the aero position for at least an hour comfortably (have not been able to stay on the aero bars longer than an hour due to heavy traffic on my cycling routes).
Another change is that I have lowered the bar so that it actually angles down rather than up towards the front. I noticed that some of the Oly Tri championship atheletes have their bars angled downwards and decided to try it. It seems to go against common sense, but somehow it works! I find it more comfortable to angle my wrist downwards when I am in aero position and it gives a more aero profile as well.
A few final pictures to better illustrate the final position of the aero bar on my bike then...
This final picture below shows my saddle height versus the height of the handle bars. This is where ol nitrox's age shows - the older one gets, the higher the handle bars. ;)Hope this helps those of us still racing with aero bars on roadies. Train safe and God Speed!
11 comments:
Interesting! I'm way too stretched out on my road bike with aerobars, but it's okay for an alternative to the tri-bike.
Now go look at Floyd Landis's time trial position ' "Praying Landis", with forearms tilted way up. Strange, but it apparently works for him!
Nice bike porn. :-)
Hello Nancy/Dawn/Jesse, thanks for dropping by! I might saw off one more inch from the end to try a even shorter position. Have seen some Oly Tri atheletes with the pads being used as wrist rather than elbow pads, may experiment with that.
I took one look at that Deda one-piece aero bar and immediately looked at something else. I have a road bike with modifications. I have clip ons from Oval Concepts. I have mine pretty much in the same position as you in relation to your handlebar. I am actually resting my forearms on the pads. Saddle height looks about the same as mine, except my saddle is in a bit more of a forward position. I frankly am still not comfortable with an aggresive aero position. Besides this is Ironman year for me. Bottom line if you are comfortable in a certain position for your intended races, then stick with it.
By the way, I say sign up for the race!!!
things you can do ...
1. use a no-setback seatpost (brings you more forward); and/or
2. shorten the stem!
The one thing I get out of this...
Convince Mrs. Pol that a tri-bike is really the best option. I've been struggling with that. The mountain bike will be good for one race. Not much beyond that, though.
The trouble with using a road bike for triathlon is that it was obviously not made for that manner of riding. That being said, you can modify it a lot in relation to position and comfort to find what works for you, which it looks like you've done.
A couple years ago I had my road bike with clip-ons fitted for triathlon racing near the middle of the summer. It was hard getting used to and was not comfortable when I was up on the hoods or top of the handlebars, I felt too far forward. But the following spring I continued to ride it with that set-up and I guess my body eventually adjusted. Now when I sit on a bike with the seat further back, I feel like I'm stretching for the bars and am uncomfortable. You'll probably adjust over time to this position for yourself as well.
I think it's a good move to shorten up those bars. There's nothing really wrong with being a little more slack. You just have to sort of shift your body a little more upright relative to the bottom bracket to maintain all those internal angles. You might be a little higher in the front, but the position works. I know a lot of fast folks who ride road bikes with clip ons.
I've done a ton of reading about bike fit over at SlowTwitch. I'm guessing you've already been there before, though?
qcmier, you are right. I say get comfortable and worry about speed later. :)
k, all those things will kill my finely honed road riding position la (e.g. position of my ass over the BB, etc...). Oh, and I am using a 100mm stem now...
Iron Pol, good luck with the budget approval. ;) Try the angle of "Hunny, the Tri Bike will help save my back and knees -> return of investment thru reduced medical expenses." ;)
Thanks TriFrog, will report back in a few months if this old body managed to adjust. :)
Chris, yup been reading the SlowTwitch articles too. But I find it hard to convert theory to actual bike settings, so I am still experimenting a little. I may get the bars a little shorter yet...
Clip ons are okay. No big deal really. They come in really handy when you have very hilly courses on a big leg and stay on the horns. It give you some advantage.
This is formidable info!
I´ve got the very Deda clpi-one aerobar and have had some problems getting into a position wich doesn´t crash my back. But after reading your info I mounted the Clip-one exactly as you described and indeed it got very very much better!
Point is also that I sit in aeroposition for as much as 4-5 hours and in the last hour my back´s killing me...WAS!
Thx mate from a Swedish point of view!
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