St Kilda Triathlon Club Coach on The Benefits of Clip-On Aero Bars and How to Install Them Properly

If you have got yourself into triathlon with a road bike set-up then you are probably already looking at how to boost speed and efficiency for your endurance rides or triathlon races. Clip-on aero bars can be a game-changer. These simple additions to your handlebars allow you to adopt a more aerodynamic position, reducing drag and helping you ride faster with less effort. However, installing them correctly and adapting your body to the new position is crucial to avoid discomfort and potential injuries. Here’s a guide on the benefits of clip-on aero bars and the best way to fit them to your bike for optimal performance and comfort.

Benefits of Clip-On Aero Bars

1. Improved Aerodynamics
   Aero bars enable you to lower your upper body and bring your arms in, reducing wind resistance. This means you can maintain the same power output while traveling at a higher speed.

2. Increased Efficiency
   With reduced drag, your body expends less energy to sustain your pace, which is especially beneficial in longer-distance endurance events.

3. Better Power Distribution
   The aero position shifts some of the workload from your quadriceps to your glutes and hamstrings, leading to a more balanced muscle engagement.

4. More Comfortable for Long Rides
   While it takes some adaptation, riding in the aero position reduces strain on your hands and wrists by distributing weight more evenly across your forearms.

How to Install Clip-On Aero Bars Properly

Installing clip-on aero bars is relatively straightforward, but getting the right position is essential for comfort and efficiency.

1. Choose the Right Aero Bars
   Not all clip-on aero bars are the same. Some offer adjustable armrests, different extension lengths, and varied angles. Select a model that suits your flexibility and riding style.

2. Set the Correct Position

   • Elbow Placement: Your elbows should rest comfortably on the pads, forming approximately a 90-degree angle between your upper arm and forearm. This provides optimal aerodynamics while reducing strain. *You can have different angle positions depending on your body shape, flexibility and muscle robustness, but a bike fitting expert can help you find the correct position for your body.

   • Hand Position: Your hands should naturally rest on the extensions without excessive reach. If you’re stretching too far forward, you risk shoulder and neck strain.

   • Width Adjustment: Aero bars should be positioned to allow a natural arm width. Too narrow can cause discomfort, while too wide can reduce aerodynamic efficiency.

3. Get a Professional Bike Fit
   The best way to ensure your aero bars are positioned correctly is to visit a professional bike fitter. A proper fit will help prevent muscle soreness, ensure a sustainable aero position, and optimise power transfer. A bike fitting specialist, such as Pat Legge from the St Kilda Triathlon Club, can adjust your setup to match your body’s biomechanics.

Avoiding Muscle Soreness and Poor Bike Position

Switching to an aero position can cause muscle soreness if not approached correctly. Here’s how to minimise discomfort:

1. Ease Into It
   Gradually incorporate aero bars into your rides. Start with short intervals and increase time in the aero position as your body adapts.

2. Strengthen Core and Upper Body
   A strong core helps maintain a stable aero position. Consider adding yoga, Pilates, or strength training, such as the programs offered at the St Kilda Triathlon Club gym.

3. Regular Stretching and Mobility Work
   Keeping your shoulders, neck, and hip flexors flexible will help you hold the aero position comfortably for extended periods.

4. Check for Discomfort Early
   If you experience pain in your neck, lower back, or wrists, your aero bar position may need tweaking. A professional bike fit can help resolve these issues.

Final Thoughts

Clip-on aero bars are an excellent upgrade for cyclists or triathletes looking to gain speed and efficiency, particularly in triathlons and endurance rides. However, their benefits can only be realised if they are installed and used correctly. A professional bike fit is the best investment you can make to ensure you’re in the optimal position for both performance and comfort. Take the time to ease into the aero position and complement your training with strength and mobility work to avoid injury. With the right setup and approach, aero bars can be a game-changing addition to your ride.