WHO THIS IS FOR
IS THIS YOU?
The time trialist or sportive rider chasing faster times
You want to go faster without training harder and want to know where free speed comes from.
The rider about to spend money on aero equipment
You're considering a new helmet, wheels or frame — and should know what else is worth doing first.
THE ROADMAN VIEW
The Roadman view
Dan Bigham is the Head of Engineering at Red Bull–Bora–Hansgrohe and the former Hour Record holder. His episode on the podcast is worth going back to if you want to understand this properly — because the message is consistent across every conversation Anthony has had on aerodynamics: the rider is the problem, not the equipment.
Alex Dowsett's masterclass episode reinforced the same point. He's spent a career in time trialling and aero optimisation, and his position on it is clear: most amateurs would be better served by spending two sessions a month practising their tuck position than buying a new aero helmet. The savings from a few centimetres of frontal area reduction dwarf anything you can buy off the shelf below a few thousand pounds.
The practical starting point is Sam Calder's work with Dylan Johnson in the wind tunnel. The test saved 13 watts — equivalent to 13 minutes in a 40km time trial — and most of those gains came from position, not components. Close-fitting jersey, no flapping pockets, a lower torso, elbows in. Things that cost nothing except the willingness to be uncomfortable for a few hours of practice.
EXPERT EVIDENCE
WHAT THE EXPERTS SAY
- Dan BighamHead of Engineering, Red Bull–Bora–Hansgrohe; former UCI Hour Record holder
Rider position is responsible for the overwhelming majority of aerodynamic drag in cycling — roughly 80% of the total system. Equipment optimisation is valuable but secondary. Most amateur cyclists have significant free gains available through positional work alone, and they're leaving those watts on the road by spending money on components first.
Hear it: He Accidentally Mastered Aerodynamics | Dan Bigham - Sam CalderFounder of Rule 28, aero testing specialist
Dylan Johnson's 13-watt saving in the wind tunnel came primarily from position and clothing adjustments, not expensive equipment changes. The most accessible aero gains for amateurs are a lower torso, inward elbows, and close-fitting apparel — none of which requires a trip to a tunnel to implement.
Hear it: Dylan Johnson's 13-Watt Wind Tunnel Test | Roadman Cycling Podcast
PRACTICAL APPLICATION
DO THIS WEEK
Lower your torso 3–4 cm
In your normal riding position, consciously rotate your pelvis forward and lower your shoulders. Film yourself from the side on a straight section and compare to your typical position. Every centimetre of frontal area reduction produces measurable drag savings at speeds above 30 km/h.
Tuck your elbows inward
Elbows splaying out sideways is one of the highest-drag rider configurations. Pull them in until they're approximately shoulder-width or narrower. Practise this position on easy rides so it becomes automatic, not a conscious effort on race day.
Audit your clothing
A loose jersey, open pockets, or a jersey that balloons in the wind costs multiple watts every kilometre. Wear a close-fitting jersey or race cape for events where speed matters. It costs nothing if you already own one — and it matters more than most helmet or wheel upgrades.
COMMON MISTAKES
WHAT CYCLISTS GET WRONG
MISTAKEBuying aero equipment before fixing position.
FIXA £500 aero helmet on a rider with a high torso and flapping jersey is wasted money. Fix the rider first — position and clothing are the highest-leverage changes and cost nothing.
MISTAKEAssuming aero gains don't matter at amateur speeds.
FIXAt 35 km/h, aerodynamic drag is the dominant resistance force. Even at 25–30 km/h, position changes produce meaningful time savings on anything over 30 minutes.
MISTAKEOnly thinking aero for time trials.
FIXAero position on any sustained effort — sportive climbs, breakaways, long flat sections — saves energy that you can spend later. It's not only a TT consideration.
FAQ
FREQUENTLY ASKED QUESTIONS
How much does a lower position save in cycling?
Do aero helmets make a difference for amateurs?
Is aero more important than weight for cycling?
What is the biggest free aero gain for a cyclist?
Do aero socks and shoe covers really work?
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