One of the most frequent questions I receive is, “How can I get faster on the bike?” While structured training is crucial, there’s a cost-effective upgrade that can yield significant speed improvements, especially for time trials and triathlons: Time Trial (TT) bars, also known as aerobars.
The Aerodynamic Advantage of TT Bars
TT bars are standard on dedicated time trial bikes but can also be fitted to most road bikes, starting from around £50. They allow you to adopt a more aerodynamic position by lowering your torso and narrowing your profile, effectively reducing wind resistance. Considering that the rider accounts for approximately 80% of aerodynamic drag, optimizing your position can lead to substantial speed gains.
Personal Experiment: Measuring the Impact
To quantify the benefits, I conducted an experiment on a 10-mile time trial course, maintaining a consistent power output of 250 watts. The results were telling: using TT bars, I completed the course 2 minutes and 9 seconds faster, translating to an average speed increase of 1.7 mph.
Projected Time Savings Over Various Distances:
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Olympic Triathlon (24 miles): ~5 minutes 20 seconds faster
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Half Ironman (56 miles): ~12 minutes 26 seconds faster
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100-mile ride: ~22 minutes 12 seconds faster
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Ironman (112 miles): ~24 minutes 52 seconds faster
These figures illustrate that TT bars can offer significant time savings across various distances without additional power output.
Considerations for TT Bar Integration
While the benefits are clear, it’s essential to approach the integration of TT bars thoughtfully:
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Bike Handling: Riding with TT bars alters your bike’s handling characteristics. It’s crucial to practice and become comfortable with the new setup before race day.
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Proper Fit: An incorrect fit can negate the aerodynamic advantages and lead to discomfort. Ensure that the bars are adjusted to suit your body dimensions and riding style.
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Training Adaptation: Incorporate TT bar usage into your training to adapt to the position and build the necessary muscle endurance.
Enhance Your Performance with Structured Training Plans
To maximize the benefits of TT bars, pair them with a structured training plan:
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Time Trial Training Plans: Specifically designed to improve your time trial performance, focusing on sustained power and aerodynamic efficiency.
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Ride Harder Plan: A comprehensive program suitable for all riders aiming to enhance overall cycling performance, incorporating endurance, strength, and speed workouts.
By combining equipment upgrades with targeted training, you can achieve significant improvements in your cycling performance.
Note: Always consult with a professional bike fitter to ensure optimal positioning and comfort when adding TT bars to your setup.
