Riding out of the saddle (“hands off”) is a technique often used in cycling, particularly during climbs and sprints. While it allows for greater power output by engaging more muscle groups, it’s not always the most efficient approach. This article delves into the complexities of riding out of the saddle versus maintaining a seated position, especially in the context of time trials (TT), where aerodynamics and sustained power are paramount. We’ll explore the factors influencing power output in different riding positions and offer advice on optimizing your TT position for maximum speed.
Power Output: Seated vs. Standing (Out of Saddle)
While standing out of the saddle enables you to leverage your full body weight and engage more muscles, leading to higher peak power, it comes at a cost. Increased frontal area (A) results in a higher coefficient of drag (CdA), making this position less aerodynamic, particularly on flat or descending terrain. This aerodynamic penalty can significantly impact performance, as demonstrated in a GCN video where riding uphill out of the saddle cost the rider 7-9 watts.
Beyond aerodynamics, physiological inefficiency also plays a role. While you can generate more power initially, sustaining this effort while standing is challenging. The additional strain on hands, arms, feet, and legs leads to faster fatigue. Furthermore, engaging more muscle groups can be less metabolically efficient compared to maintaining a high cadence while seated. For sustained efforts, like those required in time trials, a seated position at a higher cadence often proves more sustainable.
Optimizing Your TT Position for Power and Aerodynamics
A common challenge for cyclists transitioning to a TT position is a decrease in power output compared to their road bike (RB) position. A 10% drop isn’t uncommon, especially without proper acclimatization. Addressing this power deficit often involves adjusting the hip angle. A narrow hip angle frequently causes discomfort and reduces power. Here are some strategies to optimize your hip angle and improve power in the TT position:
- Raise saddle height: This can open up the hip angle, allowing for greater power transfer.
- Move saddle forward: Shifting the saddle forward can also help open the hip angle.
- Use shorter cranks: Shorter cranks reduce the range of motion, potentially allowing for a more comfortable and powerful position.
- Lower stack height: Reducing the stack height of your shoes, cleats, and pedals can further optimize hip angle.
- Raise the front end: While counterintuitive to traditional aerodynamic thinking, a slightly higher front end can open the hip angle, allowing for greater power output and potentially a more aerodynamic head position.
Modern TT bike setups often prioritize a minimal saddle-to-arm cup drop. This not only facilitates greater power production but also allows riders to lower their heads relative to their shoulders, creating a more streamlined and aerodynamic profile.
A slightly higher front end, as demonstrated in the image comparison, resulted in a more powerful and efficient position, generating a 10-watt increase in power output.
In conclusion, while riding out of the saddle (hands off) can generate higher peak power, a well-optimized TT position prioritizes sustained power and aerodynamics for optimal performance. Experimenting with adjustments to your hip angle, including raising the front end, can significantly improve comfort and power output in the TT position.
