How much time in aerobars while on trainer

kviehe1

 I am very new to this sport and am wondering how much time I should be in the aerobars.  I live in WI and am still spending a fair amount of time on the trainer.  I assumed that since I would be racing in the aerobars, I should be doing all my training that way, which is what I have done.  Now my right hip has been giving me some trouble.  I am wondering if  riding in the aerobars on the trainer is causing some of this trouble, since I don't really move around much.  I have been to my local triathlon store and worked with the bike fit guy.  He was recommended to me and he seems to know what he is doing, but what do I know.  Assuming the fit is correct, I was just wondering if I should be spending less time in the aerobars while on the trainer.  Thoughts???

Thanks,

Keri

chris malone

Lighten up on the aero on the trainer, especially if sitting up eases your hip issue. Even in Wisc (Go Pack!) you'll likely get plenty of time in the outdoor aero which is more forgiving than locked in on the trainer. And maybe get some other input on your setup from the wsm gang here through some pix. Or Todd at TT Bike Fit. There are bike fitters and then there are bike fitters and the tt position is a little more involved and less forgiving if not right.

ghernand

what's a trainer?

just kidding.

i tried the aero only approach, outdoors, for an entire out season.   i also got professionally fitted.  the result was a great aero position for my body type and a 99.9% all aero position ride for IMAZ 2010 and a strong run.

however, my power wasn't all it could be.

most people in EN (even the really fast ones) ride upright to build power and then eventually drop down to aero position later.  i recommend you do the same, especially if riding indoors.  stationary cycling and any activity that limits your body's natural movement can lead to soft tissue injuries. 

Good luck.

GH

 

Tom Glynn

I typically sit up a lot to push power, but as I get closer to race day I spend more time in aero, working neck muscles. The goal is to ride the entire race aero, so I'll make sure I can handle the neck strain. I doesn't take that long for me. I did the Texas Rally last weekend. After the first day of 90 miles, my head was bobbing around, hard to hold up. By the second day, the neck was a little sore, but not too bad.

GMAN 19030

Outside: 95& aero, 5% upright
Inside: 5% aero, 95% upright

I can't stay aero on the trainer very long. It just hurts.

kviehe1

Thanks everyone. That was very helpful. I spent significantly less time in the aerobars yesterday and my hip didn't bother me. I am finally going outside today and hopefully that will help as well.

@ Gilberto - very funny on the "what is a trainer". So jealous of your weather.

@ Chris - got to meet Donald Driver yesterday. Very very cool guy. Go Pack.

gilliatt

@Keri, I think you got it figured out.
My N=1 I rode most of the last 14 weeks of the OS in the base bars. My intention was to attempt to ride aero for the FTP stuff. It simply did not happen. Yesterday I went outside and rode 2 hrs spent most of the time aero, my neck and shoulders are a bit sore today but its early April, I will adjust. Power wasn't quite what it was inside sitting up (yet) again it is April.

MattAaronson

I guess I am an exception to everyone else who has replied to this thread. I did all my indoor training in the aero position this year. My thought was (a) train how you race, and (b) power is different, so if I test to get the FTP and zones, they should be valid for aero but not for upright.

The only time out of aero that I have done is:
- easy spin "pre-warmup" before I start the timer
- the 2.5' "OFF" during VO2 max
- sometimes that 6th VO2 max interval when getting up the the only way I can get it done!!!

cheers
matt

mancona

I find I need about 6-8 weeks of 100% aerobars prior to a race to fully to adjust. Like others said, when I make the switch back to aerobars, neck is a little sore and power drops a bit. Before the 8 weeks is up, my neck is fully adjusted and power is typically the same as it was sitting up inside.

More than 8 weeks before your race... do whatever you want.

That said, this year I spend the last 8 weeks doing 100% aero bars inside on the trainer as I just did an early season race. Sure it was tough, but the race was my first ride outside and I had a good ride and great run after with no pain or discomfort at all.