Aerodynamics of Cycling

So the Tour de France is climaxing and Bradley Wiggins is holding on to the yellow jersey. Top cyclists analyse biomechanics & aerodynamics microscopically looking tweek their body position. Ever wondered how to reduce drag & improve aerodynamics in cycling? Well look no further.

Getting the correct body position can lead to reduced drag. Most cyclists think  by dropping down onto their handle bars, they go faster. But the reality is that most cyclists, unless well versed, can’t hold the position for long enough.

The fact is, it’s a good idea to get acquainted with the drops. A lower body position reduces the amount of drag you must overcome, so you save more energy—and can ride faster and longer.

Get your bike fitted:

To ride effectively in the drops you need to roll your hips forward, keeping the hip angle (between torso and thigh) open. If you’re getting into the drops only by bending at the waist or arching your back, your hip angle is closing, which means you’ll produce less power. Talk to a certified fitter at a bike shop—a saddle adjustment or swap could help.

Practice in Position:

To develop more power in the drops, twice a week, do three or four 6- to 8-minute intervals with your hands in the drops on an uphill grade of 1 to 3 percent. Start at a moderate intensity (perceived exertion level of 6 on a 1 to 10 scale); after two or three weeks, progress to an effort at or just slightly below lactate threshold (7 or 8). Or, use the drops whenever you do intervals on an indoor trainer, especially if you’re prepping for a race.

Encourage Flexibility:

If bike fit isn’t the problem, the culprit is likely your range of motion. Reaching the drops simply by straightening your arms may make you less aerodynamic. To cut drag, you need to lower your head and shoulders, which requires greater hip and lower-back flexibility. The exercises below will help you loosen up.

Stretch Out:

Lie on your back. Bend your left knee and place your left ankle just above your right knee. Slowly raise your right knee to bring your left ankle toward your torso, keeping your left knee even with your left ankle, so that you feel a stretch in your left glute. Hold for 10 seconds, three times on each leg.
  Step forward into a lunge position and drop your back knee to the floor. Then reach toward the ceiling as you push forward with your hips. You’ll feel the stretch through your torso, the front of your hip, and your quad. Hold for 10 seconds, three times on each leg.

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TA Physio

am driven and passionate about healthcare focused on delivering successful patient outcomes through personalised rehabilitation. So far, I have established a successful career in physiotherapy rehabilitation and gained valuable experience in contributing to marketing strategies within multi-national companies. In 2005 I graduated from UWIC with a degree in science, health, exercise and sport, and then specialised in Physiotherapy and graduated Coventry University in 2008. Since commencing my physiotherapy career I have gained valuable experience in musculoskeletal, sports rehabilitation, and community based neurological and falls prevention rehabilitation within the NHS. In 2010 I set up TA Physio to provide a personal and flexible service for clientele requiring sports rehabilitation, falls prevention & rehabilitation, musculoskeletal physiotherapy as well as bio mechanical assessment in North London. In 2011 I joined AposTherapy as a junior therapist and developed over 2 years to become a Senior AposTherapist in 2013. Recently I have been promoted to lead the London Clinic development and growth reporting directly to the UK Clinical Lead and overseeing ten members of clinical staff. The responsibilities included developing vital HCP links to build referral pathways, accountable for staff development and clinical needs of the AposTherapy London Clinic. In 2014 I provided physiotherapy to elite athletes at The Glasgow 2014 Commonwealth Games. I was based within the busy and dynamic polyclinic within the Athletes' Villages. The aim is to help Glasgow 2014 deliver a direct access physiotherapy service to the people at the heart of the Games. Specialties: Gait Analysis, Deviations and Gait Rehabilitation; Sports Specific Rehabilitation; Orthopaedic Post Operative Rehabilitation; Musculoskeletal Physiotherapy; Clinical Blog Writing; Development and Growth of Clinical Services; Presenting to Healthcare Professionals & Advisory Boards.

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