Three Things That limit Your Aero Potential (On The Bike)
ฝัง
- เผยแพร่เมื่อ 1 เม.ย. 2024
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About Neill Stanbury: neillsbikefit.com.au
About the RCA: roadcyclingacademy.com
Have you ever wondered why you aren't able to get as aero as your mates? Expert Bike Fitter Neill Stanbury explains the 3 main reasons why you are limited to the position you are riding in.
In our next video we will explain the best ways to adapt your body to a more aerodynamic riding position.
#cycling #roadcycling #training #bikefit
Greatest bike fit explainer in the world? Perhaps.
Definitely the best down under!
I agree
It's nice having a TH-cam cycling channel that is informative and not trying to sell me the latest cycling gadgets.
Bingo, credibility erodes almost immediately when someone starts advertising something
instant watch, every time. can’t wait for the next one!
Romanian Deadlift has improved my bike fit, pedaling, and performance SIGNIFICANTLY!!.and yes..Remco is the Goldstandard of bike fitting
Well Neill has just given me 3 more reasons that I'm not going to get very aero. I thought maybe tendonitis and arthritis were going to be 2 of my limitations. Fortunately I just ride because I love it and it's only myself on Strava that I'm ever competing against.
How do I "like" more than once? I find these discussions not just interesting, but incredibly helpful. It changes the way I think about the way I ride my bike. I've already gained so much from these videos. Thank you very much!
My thighs hit my stomach… that’s what’s limiting me 😅
But I will stay tuned for part 2 of the video while I work on that !!
Wow, every single thing that he mentions/classifies as bad is a perfect description of me. ie I can not figure out how people can look up while riding in a low position but now it makes perfect sense. My upper body is so stiff and curved that my neck simply can't make that bend. The following videos will be highly anticipated.
Brilliant subject and descriptions.
I took up pilates a couple of years ago and it's made a huge difference to general condition and mobility. Really feel it's freed up the body - not realising just how restricted it was before. Cycling and other sports. Feels every bit as important as strength training now, if not more. Looking forward to the next vid!
Thanks Niell!! looking forward to part 2
finally someone discusses this topic. looking forward to part 2 of this.
I feel personally attacked. 😆
Truth.
Great video Neill. Looking forward to part 2.
exactly what i want to see! been slowly working on these issues as my flexibility is extremely bad. can't wait for part 2!
Cross country skiing helped me with my upper back/neck posture.
Numero uno! Love the stuff Cam and Neil! Thanks for the informative and useful footy :)
This was great. Thanks Neil!
Your channel is highly underrated. Hope you get more subs and a bigger reach!
I'm with you on that Cam. I tick the boxes. I'll wait until part 2 before I give up altogether.
Looking forward to part 2. Suffer from all these issues. Been looking for a daily 10 minute mobility routine to do, hopefully this is something you can get into too. Cheers.
Awesome vid guys very interesting can’t wait for part 2 😊 love the channel and learning this type of info..excellent thanks for creating this and wish you all the success you deserve 👍👍🚴🏻Pete
im always waiting for an upload
I'm looking forward to video two.
Perfect timing( have just been struggling with many of the addressed points) and incredibly informative as usual👌
Very useful video as always. Great information, clearly explained, no bs. Regarding the aero position, anyone who rode into a strong head wind and tried to curl up into an aero tuck position can confirm the brutal difference in watts needed to maintain the same speed.
Thanks and please keep up the good work!
Thank you guys for the video and the incredible information. Did the forward bend test, absolutely no issues and my spine is dead straight so I thought all was good. Did the hip internal rotation test and realised that I have almost no internal rotation in both my legs so really looking forward to the second video!!! :)
As an old fart racer I am not a very aero shape, hunched and hip impinged.. last race was an eye opener, new set up on the bike with very narrow bars, I'm quite small anyway but ended up with a longer stem with a longer reach to the hoods.. so the race was great on the down hill and flat bits but so slow on the uphill sections, couldn't get any power down in this position. Lesson learned.. I might also try shorter cranks to help with the hip problem. Used 155mm for a while without a problem but never raced on them unfortunately.
You're the best! Thank you for your videos!!
That's a super helpful video, thanks! 👍🏽
Keep up the great work guys,
Looking forward to part two.
Brilliant stuff, thanks!
This is such a great explainer, thank you
Thank you, seriously.
You're great to ride behind 😲😂 didn't know Puff daddy took up cycling 😂
Neil's first class explanation as always 😎👍
I used the reflection off my 43" TV when I was setting up my position on the bike.
safe to assume youre a senior citizen?
@@adaml5473 not too far from being one. And no special setup required to adjust my stem and bar for an acceptably flat back.
I’m a masters racer in my senior years , so. ya nah
bbbbuuutttttt , for an athlete in their primary years…. this is super important they persue this now
as retired age group athlete, I used to love to persue these very vital, but sometimes overlooked performance freebies
good job lads
Can't wait for part 2! I've worked with a physical therapist on these issues but I am not getting any positive results.
This is great! I'm always amazed by how much speed is 'bought' by people relaxing upright. I regularly overtake carbon roadbikes with my rusty dutch granny bike, just by being quite flexible and using it. Yes, its slightly less comfortable, yes I can probably put less power out in that position, but I still go faster. My bike is heavier (doesn't matter in NL), maybe even twice as little aero, but that's still only that 5% that is doubled while I can easily decrease my own areo with positioning by 10-15% maybe? I was watching a bikefit recently on youtube and it was all about comfort (important), hip- and other unnecessary movements (also important) and the (max) power in the optimal position (also seems important) on an indoor bike. Aero positioning and penalty was not even mentioned.
Plain and simple factual advice 👌
I’ll take a XXXL Double Decker jersey when they are available to order 🚌 🚌😀😀-great teaching!
I am #3 - almost certain. Part 2 please!
the thumbnail got me zwiftin
Great job. Really good, important topic. There aren't many cyclists who don't need to improve on mobility. Geeze, I've got the mobility and flexibility of a brick with arms. Thanks. Looking forward to the fixes.
Thanks for the video! I have a lower back fusion and am really looking forward to these exercises to work on my mobility! I definitely sit too far up on the bike and catch a lot of wind.
I am already ready to watch part two hurrry up lol
Good info here.
Great vid, thanks guys. So, is there an optimal pelvic tilt to achieve the greatest application of force for road racing? How do you determine optimal? Power output, comfort, performance? Does changing pelvic tilt alter the timing of contraction of and proportional contribution of each muscle involved in pedalling and maintaining a stable posture? In other words, if I rotate forward will I use more or less glutes, hamys, quads, core, back during the different phases of the pedal cycle. How will this changing pelvic tilt feel, and how long will I take to adapt? And does changing pelvic tilt necessitate change to other areas of my cycling position and bike setup? 👍👍
Having an inseam above 32 inches helps a lot also. The seat is so much higher above the handle bar with longer legs. When the seat is level or lower than handle bar it's impossible to get your back parallel to the ground.
Alright, well make with part two already.
Useful
Great video as always.
With most people sitting too much and having weak core muscles and thus varying degrees of anterior pelvic tilt, are there any specific things you can do on a bike fit to accomodate a tilted pelvic?
I think i 'pass' all those criteria and can get low on the bike even at 56, various exercises have certianly made it easier. - i think you briefly touched on this, but perhaps getting in the position is only the first step but more important is holding that position for extended periods, another range of muscles need to be trained to hold it.
64 and a complete mess on all 3 categories after a lifetime of working at a computer! I ride a 61cm Roubaix with a positive ride stem. I've definitely ridden alongside other riders and looked over at the PM figures thinking how the heck are they going the same speed with 30-40 Watts less!! Can't wait to get started on improving if my body is still capable of change! When does Part II arrive!!
Tell me about kyphosis exercises! My recent bike fit identified I've got this and am looking forward to working on it for my position.
Second video asap please! 😂
I think I have a very flat/straight back so I'm glad to hear it should be a good thing in terms of aero at least.. It also means my position is relatively long and low - I always have to change appr. 2 cm longer stem & my saddle is pretty low (compared to other people roughly my height). My question to Neil would be, are there some other typical aspects or differences in terms of bike fit for persons with a flat vs. curved back (both road and TT bike) ?
We going to pretend we clicked this video for the information?
🤣
That Arch on the bike it's different with all those cycling muscles 🤣
Often called clickbait, in this case we'll call it clickbutt.
One quick point here that's a big thing for me personally is having specs. I recently discovered that due to using Spectacles we use to over stretch the neck hence causing pain in upper back. I opted to move to Contacts and resolved the issue to a long extent. Rest is mobility routing for sure.
I had my lasik a couple weeks ago and it has been life changing on the bike. I'm going faster without even trying!
@@jeropage95 I asked my doctor about Lasik but was advised not to as my power is around -4 and they say Indian origin people have very thin lens so it might be risky.
The rider is absolutely gorgeous!
Something also that most people aren't aware of is that when the spinal bones shift from their normal position due to strain, impacts, injury, traumas and repetitive positional traumas, the body has the ability to self correct most of these shifts by having muscles pull the segment back into position. Muscles always pull, they don't push. The one shift the body has no ability to self correct is when a bone goes forward. This is because there are no muscles that attach from the back or spinous process, go straight back and attach to something directly behind you. When a bone is pushed forward that causes the body to lose leverage, collapse forward and cause the hyper kyphosis Neill is talking about as well as flattening the spine in places. I am a DC that has been practicing Advanced Biostructural Correction for 25 years and have seen patients correct these types of issues consistently. Most of my profession either pushes bones forward that aren't or bones more forward that already are. Although you can change symptoms by doing this you are doing the opposite of how the body mechanically works and are causing more issues structurally in the long run. Find an ABC practitioner if there is one in your area to help change this because since there are no muscles to pull spinal bones straight back, no exercise can correct bones that are stuck forward. The exercise will only strengthen the other muscles you have which although can help you compensate better, will cause you to twist and tilt to counterbalance what the body can't self correct. Also the more this happens the more you lose flexibility because the body locks up in order to compensate.
Also suffering from hip impingement for almost a year now...
how long do you pedal without your head looking up? say, only use the painted line for direction? can you do that? 5 seconds? longer? any aero benefit?
So in Neill’s Lordosis examples, he curves his back when his knees are locked out, but not when his knees are bent. How would he describe his own hip mobility?
I love aero parts. How do I buy an aero body?
I have no issue rotating forward, but when I rotate as much as I'd like, it gets me numb very quickly, and often starts bashing the depots, or puts almost all my weight on my hands. It seems like you're implying I shouldn't be uncomfortable in the positon that wants to be the most comfortable. So to make this a question: how can I be happy?
Wouldn't anterior pelvic tilt increase hip impingement?
Hi, legit quesiton here: how aero can I get?
How do I know how far is too far of a reach and how low is too low?
I mean, aren’t our bodies adaptable?
Can’t we just slap a -20 stem that’s 140mm long and a handlebar with 3km of reach and just ride 20-30 hours a week? Won’t our bodies just adapt to it over a few rides?
yup. you can almost always do way more to affect both the weight and aerodynamics by working on your body than by pimping out your bike.
Gold dust!
Getting low and tuck in has never been an issue, it is the hip FAI. After barely 1min in that position and it gets nasty
My stomach is the reason for me..... Hate kneeing it.
HEY! Our stomachs have turned into great punching bags. Double workout! Beat it to your advantage to get into shape!
Men of culture, we meet again!
Definitely don't want to ride like a windsock but at 65 years of age can I really do anything about this stuff?
I think I’d probably click on any video with any title as long as Georgie is in the thumbnail. ❤
Turns out I’m just an admirer of incredible forward rotation.
Using a glasses (miopia) is a big problem to being able in a low position...
I started doing those exercises, my belly says no 🫣🫢
👀
Short upper body, huge head endomorph, 55 and never been able to touch my toes.... if horses for courses was followed I should be a shot putter not a cyclist.....btw what's going on with that saddle/stem in the background.... looks like you need a smaller frame lol??
LONG cranks can help you rotate more!
Beware, if you train yourself into an extreme lordosis position you put yourself at risk of an L4 L5 herniation and possibly back pain for the rest of your life.
"The Cd underbelly of youtube"
Well done. Intentional pun or ass?
at 0:06... the "seedy" underbelly of youtube, or the "Cd" underbelly...
How to improve aero potential…don’t buy a bike with an integrated cockpit if you really want to dial in position.
Basically if you work a desk job you are probably in bad shape lol
The biggest limited to aero potential, or any potential for that matter, is being poor.
Throacic kyphosis .... guilty as charged
Again great video, cant wait for part 2! What about hamstring limitations? I can maintain a good lumbar lordosis, and get to less than 90 degrees as long as I have a slight bend in the knees, like shown in the video at 6:33. But with straight legs, like shown at 5:43, it tighten up around 90 degrees and I cant reach the floor. Probably my hamstrings limiting factor? Transfered to the bike I find it relatively easy to stay in a long and low position on the bike, as long as saddle is not too high (and cranks not too long). Also, I've found that doing quite straight legged romanian deadlifts have improved my flexibility...