ASK THE EXPERTS

Due to recent events in the UK and around the World, the Performance Centre is currently closed until further notice. Our experts are currently working remotely and are available, and interested, to answer any questions you have around performance cycling, fit & function. We'll be adding more questions and answers to this page over the coming days so please feel free, if you haven't already, to email us at performance.centre@boardmanbikes.com or DM us with your questions and we'll do our best to answer them and post them up on here.

How many watts can aero socks save?

Barney Wainwright - Head of Science & Technical Development - The aerodynamic performance for cyclists is very individual, and what is fastest for one may not be the fastest for another. We've tested a wide range of 'aero socks' on hundreds of people. The aero savings from wearing them varied a lot between individuals and between brands. However, we've seen savings of up to 9 W (at 45 kph) from the market-leading brand.

For a few aero socks made no difference, and for some, no socks at all worked out to be the fastest option. Aerosocks and overshoes, that's another story.

Question: Is the 109% method safe for ascertaining saddle height?

Bianca Broadbent: Senior Bikefitter and Physiotherapist - Broadly speaking there are many formulas and theories that one might adopt when looking to establish saddle height. However, they are exactly that, mathematical equations which fail to take into consideration the complexity and interaction of the human body with the bicycle.

For those of you who are interested, the 109% method involves measuring your inside leg, multiplying that number by 1.09 and establishing the saddle height from the tip of the saddle height to the top of the pedal (varying sources state either the crank arm at 6 o clock or around 5 o clock so that it is parallel with the seat tube).

Let’s break this down and establish some of the flaws to the method;

• Pedalling style – some cyclists prefer to point their toes, others drop their heels, this can cause a large variance in saddle range
• Cleat position – depending on whether you run your cleats further forward, in the middle or further back will affect your effective leg length
• Pedal/cleat stack – there can be mm of difference even between the same brand e.g. Shimano SPD-SL 105 v Dura Ace, let alone different pedalling systems such as Speedplay whereby the stack is typically lower (the same also applies to shoes!!)
• Type of riding – those racing a triathlon may prefer a different saddle height to those riding an aggressive TT position
• Saddle set back – the further back a saddle, the greater the saddle height from the bottom bracket, how do you factor in this?
• Saddle angle/shape - a negatively tilted saddle will technically need to be positioned higher, which may increase instability and slipping
• Crank length – the 109% method fails to consider that the crank length may vary hugely between riders with the same inseam
• Saddle comfort – the most powerful position is not always the most comfortable position and sometimes the saddle may need to be adjusted to allow sustainable power production not just peak power production
• Anatomical restrictions e.g. lack of motion at the ankles, knees or hips, leg length discrepancies and flexibility will all impact on what saddle position will work best for you
• It is well recognised that static bike positioning is suboptimal, particularly as it is likely the cyclist will move into an alternative position when pedalling

As such, it is not wise to conclude that the 109% method is a safe outcome with regard to setting your saddle height for optimum power production or injury prevention, but broadly speaking it will allow you to identify a solid starting point.

The gold standard approach would be to seek advice from a reputable bike fitter, as feedback on pedalling, saddle pressure and motion capture will aid the optimum outcome.

Question: How important is training in an aero position?

Bianca Broadbent: Senior Bikefitter and Physiotherapist - For those of you who own a TT and triathlon bike as well as a road bike, you will respect the fact that they are entirely different machines.

A conventional road bike allows a more upright position, with scope to alter this e.g. aero hoods/drops. Conversely, the role of a TT/triathlon bike is to adopt a more aerodynamic position that you can sustain for longer periods. This will usually result in a lower torso angle and closed hip position.

There are several ways in which the mechanics differ between the bikes;

• Force-length relationships – muscles are best able to produce force when at their resting (ideal) length, if muscles are too short or stretched then their ability to produce force will be reduced, hence why some cyclists notice a power loss when riding in an aero position vs their road position (this may be desirable if there is a net yield in aerodynamics, however, you can mitigate some of these losses by ensuring you train in this position)
• Increased demand on the upper body - riding in the road position allows you to frequently move around the bike and reduce time spent statically, however you do not have such a luxury in the aero bars, it is important to train your cervical and shoulder musculature to hold you in this fixed position for periods of time relevant to your cycling distances
• Bike handling - it can require a long period of adaptation to feel comfortable not only riding in the aero position but being able to produce power/eat/take on hydration here due to the differences in bike handling
• Vision/head tuck- in many cases shrugging the shoulders and tucking the head can result in a reduction in CdA, however, this is not a natural position to sustain and takes training

The general advantage of riding an aero bike should be that there is a significant aerodynamic improvement vs a road position. It is crucial however that this position is sustainable and achievable in the first instance to mitigate the power loss.