In time trial (TT) cycling, success is measured by seconds. Nothing else matters. Your power, the cost of your bike or the food you eat are – while indirectly linked – are nothing compared to speed. And for most of us, particularly beginner and intermediate time trialists, a small improvement in aerodynamics or positioning can be the difference between a personal best and a frustrating finish.

With the Thruxton TT Festival right around the corner – ENTRIES STILL OPEN – we wanted to share some time trial position advice that you can use both on the day and going into your off-season.

Whether you’re new to time trials or looking to take your performance to the next level, your body position on the bike is one of the most critical factors to focus on. This guide will walk you through how to perfect your time trial position, helping you improve your speed and efficiency.

Why Positioning Matters

When it comes to time trials, you’re fighting against the wind, not just the clock. Wind resistance increases exponentially with speed and the faster you go, the harder it is to push through the air. According to some studies, up to 80% of the drag a rider experiences comes from their body position. Therefore, optimising how you sit on the bike can significantly reduce wind resistance and increase your overall speed without any additional effort.

Step 1: Set Up Your Time Trial Bike for Success

Before you even start thinking about your body position, your bike needs to be correctly set up. For TTs, many riders opt for time trial bikes that allow for a more aggressive, aerodynamic position over your standard road bike. However, it’s essential your bike fits you and you’re comfortable. We all know someone who’s dropped ££££s on a new TT bike but hasn’t spent the time to dial in the components.

• Saddle Position: Adjust your saddle so that it’s slightly forward compared to a road bike setup. Get up and over the pedals. This allows you to reach the aero bars comfortably while maintaining a more open hip angle.
• Aero Bars: Your aero bars should allow you to lean forward and reduce your frontal profile. Adjust them so your elbows are close together but not so cramped you can’t breathe. You should feel comfortable enough to hold this position for the entire event but let’s be honest, it’s never “comrtable” – it just needs to be comfortable enough for the duration of the event.
• Stem Length: A shorter stem can bring your upper body lower, enhancing aerodynamics. However, it’s important not to overdo this, as it can make handling more difficult and uncomfortable over longer rides.

Once your bike is properly fitted, you can focus on your body positioning.

Step 2: Achieve an Optimal Aero Position

The hallmark of a great time trialist is a low, aerodynamic position. Here’s how to achieve it:

Your position needs to be aero AND comfortable

• Lower Your Head: Your head should be as low as possible without compromising your ability to see the road ahead. Tuck your chin toward your chest to reduce drag, but make sure you still have a good field of vision. Your head position is also partially determined by your helmet choice. If you have a long-tailed pointy number, then your chin needs to be higher (while keeping your head low!) to ensure the helmet’s tail stays flush with the top of your back. This is one reason people often opt for shorter, more stubby helmets: the aero penalty isn’t as great if you drop your chin with these.
• Flatten Your Back: A flat back is essential for cutting through the wind. Practice keeping your back straight and your shoulders relaxed. This will minimise your frontal area and help you slice through the air more efficiently.
• Tuck Your Elbows In: Your elbows should be as close to your torso as possible when resting on the aero bars. The narrower your arms are, the less wind resistance you’ll experience. You might have seen people putting bottles down their jerseys / skin suits to close this gap between the chest and the bars / bike.
• Keep Your Knees Close Together: The closer your knees are to the top tube of your bike, the more streamlined you’ll be. Try to maintain a narrow leg stance, but don’t force it to the point where it affects your pedaling rhythm.
• Pedal Smoothly: Consistent, smooth pedaling helps to maintain a steady speed and prevents you from rocking your body side to side, which can increase drag.

Step 3: Train to Hold the Position

It’s one thing to find the perfect aero position, but it’s another to maintain it throughout a race. Holding this position for long periods requires flexibility, core strength, and a gradual adaptation process. Here’s how to train for it:

• Core Strengthening Exercises: A strong core is essential to hold your body in a stable position on the bike. Incorporate exercises like planks, side planks, and bridges into your routine to build core strength. Here’s some advanced TT training tips.

Core training will help you become a better time trial cyclist

• Stretching and Flexibility: Your hip flexors and hamstrings will need to be flexible enough to sustain a low, forward position. Regular stretching, yoga or mobility work can make a huge difference.
• Practice in Position: Simply riding in your time trial position regularly will help you adapt. Start with short intervals in your aero position and gradually increase the duration as your body gets used to it.

Step 4: Monitor and Adjust

Time trial positioning isn’t static—it should evolve as you become more comfortable and flexible. Even seasoned professionals regularly make small adjustments to their setup based on performance feedback and comfort levels. Here’s how I suggest you keep on top of your position and changes as you progress and become more comfortable:

• Record Yourself: Ask a friend to film you while riding or set up a camera to capture your position. Analysing the footage will help you spot areas where you can improve. Better yet, get your bike on a turbo and record yourself using your phone – try to always record from the same place so you can note differences in feel as you change things
• Test in the Wind: Some athletes use wind tunnel testing or aerodynamic sensors to fine-tune their position, but this is pretty expensive. If that’s out of reach, try trial and error by testing different positions on familiar routes and monitoring your speed and effort levels. This is where our TTs come in handy – you’re racing on the same course each month so can directly test changes to your setup.
• Comfort vs. Aerodynamics: Aerodynamics are crucial, but comfort matters too. A position that’s too aggressive will leave you fatigued and unable to perform at your best. Always strike a balance between an aero position and one you can maintain over the entire race.

Testing your position in a velodrome is great fun, but it can be expensive. Luckily, you can replicate ‘runs’ at our 10-mile TT series for a fraction of the price!

4 Pro Tips for Time Trialists

Once you’ve mastered the basics, here are a few pro tips to take your time trial performance to the next level:

1. Get a Professional Bike Fit: While it’s possible to adjust your position yourself, a professional bike fitting will ensure you’re getting the most out of your setup. Many fitters specialize in time trial bikes and can help you achieve the perfect balance between aerodynamics and comfort.
2. Use an Aero Helmet: A specialized aero helmet can make a huge difference in reducing drag. Look for one that fits snugly and aligns with your riding position to maximize its benefits.
3. Stay Calm and Consistent: Don’t fidget or move around too much on the bike. Every unnecessary movement can create drag. Focus on being smooth, both in your pedaling and your body movements.
4. Optimise Your Kit: After you bike, your body and your position, your skinsuit is the next biggest potential drag on your speed so you’ll want tight-fitting clothing to reduce this. Some kits are even designed specifically for time trials, with fabric choices and seams that reduce air resistance.

Kit choice is SO important. While a big ol’ pointy helmet might look cool at the start, if you can’t hold the position needed to benefit from such a long tail, it’s just slowing you down

By perfecting your time trial position, you’ll find yourself shaving seconds off your times without needing to push any harder. It takes practice and patience, but once you get it right, the results will speak for themselves.

Keep experimenting, listen to your body, and most importantly, enjoy the ride!