Cycling, being a big part of the triathlon, is all about every second that counts. Be it in a sprint triathlon or an Ironman, the difference between the top few and the rest very often comes down to one word: aerodynamics.

Aerodynamic positioning means the placement of the body and selection of equipment with a purpose of decreasing air resistance, better described as drag, to move as fast as possible. For the average cycling enthusiast, air resistance represents the major force a cyclist must work against, especially at high speeds. Less drag would imply faster speeds kept on with the same effort or energy reserves that can be conserved to sustain the pace longer.

The body, when cycling, exposes an area to the oncoming air. The bigger the area, the bigger will be the resistance of the air. Aerodynamics enables a decrease in this area and makes the body fluid with the air. This factor of aerodynamics depends upon:

• Body Position: The angle at which the cyclist sits and his posture have significant influences on drag.
• Equipment: Bicycles, helmets, wheels, and clothes all add up to the total aerodynamic profile.
• Environmental Conditions: Wind velocity and direction also contribute to the elements of aerodynamic performance.

There is an ideal aerodynamic position that strikes a balance between minimal drag, comfort and power output. The elements comprising it include:

1. Low and Forward: Lower the torso and bring the arms forward to reduce frontal area. The position decreases drag but must be maintained without compromise to breathing or power.
2. Hand Position: Aerobars enable the hands to be brought closer to the front of the bike for further drag reduction.
3. Head and Neck Alignment: Alignment of the head with the spine to maintain an aero profile.
4. Leg Position: Slightly tucking the legs under the body minimizes the frontal area without hindering movement.

• Increased Speed: With reduced drag, the same power permits higher speeds.
• Improved Efficiency: More of the energy goes directly into propulsion and not to fighting against the air.
• Energy Savings: Lower drag means less energy expended over long distances, important in an endurance event like triathlon.

While a more aerodynamic position does offer performance benefits, it can also make for discomfort or fatigue if held for extended lengths of time. It is a matter of finding a balance that allows for aerodynamic efficiency without having to sacrifice comfort or breathing capability. The body adapts over time with gradual training in an aerodynamic position; this improves both comfort and performance.

Modern triathlon bikes take into consideration aerodynamics in their design. General features include:

• Tube Shapes: Teardrop-shaped tubes to reduce air resistance.
• Integrated Components: Brakes and shifters integrated into the frame reduce protrusions.
• Carbon Fiber Construction: Light, rigid frames can be molded into profiled aerodynamics.

Wheels with deeper rims and aero spokes can cut through the air, hence generating less drag. However, they are often heavier and more susceptible to cross winds, and hence selection of the right wheel depending on course profile is very important.

Aerodynamic helmets are devised in shapes to smooth the airflow over the head, reducing drag. Characters to look at in such a helmet include:

• Teardrop Shape: Streamed design with the natural air flow.
• Ventilation: While some amount of airflow is necessary to cool down the rider, too many vents add just to the drag.
• Mini Visors: Maintains the frontal area the air gets in contact with, small.

Close clothes cut drag. Wearing close clothes, flapping of cloth around and ruffles are reduced. Tri suits are made in such a way that they are aerodynamic using material that clings onto the body but without bulk.

Gloves with small aerodynamic profiles and reduced fabric keep hands in an extremely narrow position as required by the aerobars.

The aerobars allow the riders to pull their arms further forward, reducing the frontal presentation area for better aerodynamics. Besides, it is also much easier to ride long distances in this posture because the weight distributes from hands and shoulders to a much larger part of the body.

Sleek, aerodynamic water bottles and mounted cage designs help to reduce air drag. Additional performance benefits can be obtained by placing bottles in low drag positions on the bike.

A qualified professional bike fit will ensure your body is oriented correctly for aerodynamics with no loss of comfort and power. The aspects to watch and improve are:

• Handlebar Reach and Height: A balance of the low, aerodynamic position with the ability to breathe comfortably.
• Seat Position: Proper seat height and fore-aft seats promote an efficient pedal stroke combined with good aerodynamics.
• Frame Size: A bike fitted correctly to body dimensions reduces unnecessary movement along with drag.

Include training that develops the aerodynamic position. This develops muscle memory and endurance to hold this position during races without undue fatigue.

Have your equipment as aerodynamically optimized as possible:

• Take Away Unnecessary Accessories: Any add-ons, like oversized water bottles, loose clothes, or anything else that isn't aerodynamic, will create additional drag.
• Keep Your Bike in Good Condition: A clean, oiled bike with oiled moving parts offers less resistance and drag.

Lately, wind tunnels, power meters and aerodynamics software have been used to review and improve your performance in aerodynamics. These will give real data instantly on how different positions and your choice of equipment impact your speed and efficiency.

Be aware of drafting rules and positioning when training or racing in groups. This position can greatly reduce drag by drafting behind another cyclist; however, safety and race regulations must be taken into consideration.

Elite triathletes like Jan Frodeno and Javier Gomez are masters of aerodynamics. Attention to body position and equipment selection brings them, at high speeds, efficiently through all three triathlon disciplines. These athletes continually refine their setup to be more aerodynamic, setting new world records and turning in remarkable performances.

The reason being that even for amateur triathletes, small adjustments in aerodynamics can make a big difference in performances. Simple changes to a more aggressive ride position, aero helmets and aero wheels alone promise major advantages by shaving off crucial seconds during races, thereby adding up to an overall decent performance.

This can cause discomfort, limited breathing and a power output deficiency in the process. A balance that can sustain aerodynamics without affecting performance negatively must be achieved.

A dirty or badly serviced bike results in added drag. Regular cleaning, moving part lubrication, and checks for the proper function of components are very critical in sustaining aerodynamic efficiency.

While critical, not being too heavy may offset some of those gains, so a balancing act must be reached between the two. The setup is done for the best performance possible.

One failure in training in an aerodynamic position leads to swift fatigue and lesser performance during races. A habitual practice is necessary to get along with the conditions of an aerodynamic setup.

Aerodynamic positioning is one of the mainstays of triathlon cycling performance. By informed changes in body position and educated equipment decisions, a triathlete has the potential to greatly decrease drag, increase speed, and enhance overall efficiency. Whatever experience level one may possess within triathlon competition, the application of basic aerodynamic concepts to cycling position can greatly facilitate a strategic advantage within this competition and enhance general satisfaction with race performance. Use that time to perfect your aerodynamics and watch your cycling speed-and your triathlon performance-reach new heights.