How do I find the perfect position on the bike? What basic rules should I keep in mind? We will try to give an answer. As there are plenty of websites geared to roadies, this page will concentrate on the needs of triathletes.
Basic position for long distance triathletes
The key factor is the correct hip angle. It should be 90°. This angle was arrived at by experience. Many professionals arrive at this angle through their own experiments.
Here’s how you find your hip angle: Draw a line from the ball of your foot (pedal in lowest position) to your hip joint. From there, draw another line to your shoulder joint. Both lines should form a 90° angle.
This means that if you want to attain a low bar position, your seat must move forward, otherwise your hip angle will be acute.
Tip for long-distance events:
Power transfer is optimized through a short, compact position on the bike, calling for a rather short stem. Watch the distance between your elbow and the knee while you are pedaling. This distance should be small; 3 cm (1 1/5”) in your longest position are ideal, and 1 cm (1/2”) when holding your aerobars in the shortest position.
Many manufacturers offer stems down to 90 mm; a 75 mm version is available from Syntace, among others. |
Begin with your saddle position
First position your saddle so that the effective seat tube angle is 76°. Then mount your handlebars so that you achieve the 90° hip angle described above.
Please note that in triathlons (contrary to the shorter time trials in traditional road cycling with their higher speeds) comfort and power transfer are more important than aerodynamics. Cyclists will give up 3% in power output if they reduce drag by 5%. Long-distance triathlons are different! Set up your saddle position with a focus on maximizing power output – the 90° hip angle is ideal for this.
Basic setup for shorter distances
Begin with the setup described above and modify it for your individual needs. What works for one rider may not work for his teammate. Despite all individual differences, some common rules apply for all riders.
Sprint and short distance, no drafting:
This is where riders choose the most radical positions, moving their seats far forward to achieve 77° to 79° effective seat angles. Lower your bars enough to attain a 90° or 85° hip angle for a very low and aerodynamic position. |
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Olympic distance, drafting legal:
If you are a good swimmer merely looking to survive in the pack on the bike, you will need only a moderately aerodynamic position. Ideal power transfer to counter attacks is more important. Your effective seat angle should be around 74°, and your hip angle should be 90° when riding on the hoods.
Poor swimmers, who have to make their move on the bike, choose more radical seat angles of 75° or 76° and an 85° hip angle in the aero position. |
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