Why is the aero position so important?
A good aero position can save watts and thus enable either higher speeds or longer endurance.
The higher the speed, the exponentially greater the effect of aerodynamic drag. While tire rolling resistance and mechanical resistance remain relatively constant, aerodynamic drag increases with the square of the speed. This means that small aerodynamic improvements can have a significant impact on performance. Even a small reduction in frontal area or an optimized body position can save several watts — watts that can then be invested in higher speeds or reduced fatigue.
Especially in competition or on longer solo rides, a more aerodynamic position can make the difference between success and failure. While drafting offers a significant advantage in a group, the aerodynamic position is especially crucial when battling against the wind alone or in a breakaway. But even ambitious recreational riders benefit from working on their posture, as a more aerodynamic riding style is often more efficient and less strenuous over long distances.
The most important aero positions for road cyclists
1. Lower handlebar position – The classic aero position
The drops-bar position is one of the easiest ways to reduce drag. Grip the road bike handlebars by the drops, lower your upper body, and keep your head as low as possible.
Advantages:
✔ Reduced air resistance
✔ More stable position at high speeds
✔ Better control in strong headwinds
Disadvantages:
✖ Can be tiring on long journeys
✖ Less control in technical terrain
2. Flat top bar position – The comfortable aero position
In this position, you rest your forearms loosely on the top of the handlebar, while your hands rest loosely on the top of the brake lever. This reduces the frontal area without significantly compromising comfort.
Advantages:
✔ Good compromise between aerodynamics and comfort
✔ Longer lasting than the lower link position
✔ Quickly accessible to the brake levers
Disadvantages:
✖ Not as aerodynamic as the lower link position
✖ Less stable in strong crosswinds
3. Aero trailer position – Time trial optimization
For maximum aerodynamic advantage, some road cyclists use aero bars. These armrests allow for extreme forward lean of the upper body, minimizing drag.
Advantages:
✔ Maximum aerodynamics
✔ Large saving of watts
✔ Perfect for time trials or solo rides
Disadvantages:
✖ Limited maneuverability
✖ Not allowed in group races
✖ May be unusual or uncomfortable
4. Closed elbow position – Fine-tuning for aero performance
An often overlooked but effective technique is bringing the elbows together toward the torso. This further reduces the frontal area.
Advantages:
✔ Low air resistance without additional equipment
✔ Works with all handlebar positions
✔ No restrictions on control
Disadvantages:
✖ Can be uncomfortable in the long run
✖ Requires good core stability
Important tips for achieving the perfect aero position
- Use bike fitting: A professional bike fitting helps you find the optimal balance between comfort, control and aerodynamics.
- Train core stability: An aerodynamic posture requires strong core muscles. Regular core training can help.
- Do not lower too low: An overly aggressive posture can reduce performance if it cannot be maintained for a long time.
- Keep your head low: The helmet should be as flush with your back as possible to minimize air turbulence.
- Regular practice: An aero position may feel strange at first, but with gradual training, it will become second nature.
Conclusion: Small changes, big impact
The right aero position can make a significant difference – for both ambitious amateur riders and professionals. Those who adjust their posture specifically can increase their speed without exerting more energy. Whether it's drops, aero bars, or locked elbows – the best position is always the one you can maintain for a longer period of time. Experiment with different positions and find out what works best for you!
