BE FIT AND FAST ON THE BIKE

Find your perfect tuck and train yourself to hold it no matter how hard you’re pushing on the pedals

Learn to hold the best aero tuck even when you’re at top speed

Working on your speed, power and position is the best way to make key performance gains on the bike. The biggest and easiest gains to be had are aero because your body is responsible for 80% of the drag you generate as you ride. And by reducing your frontal area you can start reducing your times.

But that doesn’t happen without also working on your fitness, because you need to be able to hold a low-profile position while you’re holding your speed. The position you’re looking to maintain is with your shoulders shrugged in towards your ears and your chin pulled down towards your stem. The longer you can hold this the more time you’ll save, so this session is designed to work your fitness but also to engage the muscles you use in this position.

I’d advise you start by training indoors on a turbo in front of a mirror, so you can see how your effort affects your position and work on counteracting it. Once you get the hang of it then you can start doing it outside.