Aero Position Outdoor Ride: 60-Minute Technique Session

Session Overview

This 60-minute outdoor ride is designed to develop and practise your aero position on the road. Holding a low, aerodynamic tuck is uncomfortable when first learning it — this session builds the specific back, core and hip flexor strength needed to hold your position for race duration without losing power or form.

What You’ll Need

• Road bike with clip-on aero bars, or a full TT/tri bike
• Helmet (aero helmet optional but good for position practice)
• GPS computer or watch with speed and power display
• Flat or gently rolling route with minimal traffic
• Two water bottles — staying hydrated while in aero is an important skill

Warm-Up (10 minutes)

Ride 10 minutes in your normal road position at easy aerobic effort (Zone 2, RPE 3–4). Gradually increase cadence to 90+ rpm. Do not go into aero position during the warm-up — let your muscles warm up fully before adopting the lower posture.

Main Set

The main set alternates between aero position blocks and recovery riding in your normal position. The duration in aero increases progressively as the session continues.

• Block 1: 5 minutes in aero at steady effort (Zone 3, RPE 6), 3 minutes in normal position, easy effort
• Block 2: 8 minutes in aero at steady effort, 3 minutes easy recovery
• Block 3: 10 minutes in aero at steady to moderate effort (Zone 3–4), 3 minutes easy
• Block 4: 12 minutes in aero at your target race pace (Zone 4), maintaining form throughout
• Focus throughout: flat back, elbows on pads, head down but eyes forward, smooth pedal stroke at 88–95 rpm

Cool-Down (5 minutes)

Ride 5 minutes at very easy effort in your normal upright position. Spin lightly to flush the legs. After dismounting, spend 5 minutes stretching your lower back, hip flexors and neck — these are the muscles most stressed by sustained aero riding.

Coaching Notes

• Your aero position should be set up by a qualified bike fitter — do not attempt this session with a poorly fitted position as it can cause back and neck injury
• If you feel significant lower back pain, stop and ride in your normal position — build aero time gradually over multiple weeks
• Practise drinking from your bottle while staying in aero — this is a crucial race-day skill
• To progress: add longer aero blocks each week, working towards 20–30 minute continuous stretches at race pace