The Time Trial, or ‘the race of truth’, is all about cheating the wind — and the right aero position makes all the difference. In this post, I’ll share my best time trial aero position tips to help you ride faster, stay safe, and avoid common mistakes.

Small TT errors might only cost you a few seconds. Bigger ones can lead to crashes and serious injury.

Here are my top tips to keep you fast, safe, and efficient on course.

Tip 1 – Hold Your Aero Position in the Real World

Most TT positions are created with the help of a bike fitter, or by riders themselves in the fit studio or garage on a turbo trainer. This makes sense: the bike can be adjusted and tested quickly without the hassle of moving parts around outdoors.

Riders and fitters often spend hours fine-tuning positions to reduce CdA (coefficient of drag x frontal area). The goal is always to cut through the air more efficiently.

The first TT faux pas comes when riders hit the road. Over the course of an effort, they drift out of their tight, efficient position and relax into something more upright and less aero.

Cues to Hold Your Aero Position

To stop this, I advise my riders to set up visual or tactile cues that remind them when they’ve slipped out of position.

On my road bike, I check that my wrists and the start of my forearms stay in contact with the handlebar when in the ‘aero hoods’ position. If they lift, I know I’ve sat up too far.

Keep your head as low as possible, while maintaining good forwards visibility.

On my TT bike, I use the tops of my thumbs as a “scope,” like the sights on a gun. If I can’t see just over them, I’ve lifted my head out of position — and that costs me time.

In short: learn what your ideal position looks and feels like. Then use cues to make sure you stay there.

Tip 2 – Train in Your Time Trial Position

“Practice makes perfect” applies to time trials more than most people realise.

Dropping into a super-aero tuck might feel fun on a descent or fast Strava segment. Holding it for a 25-mile TT can be utter torture.

The key is to train in your position. Don’t just sit there during an easy Zone 1 turbo ride. Do threshold efforts and meaningful sessions in position so your body adapts.

Will it ever feel truly comfortable? For me, no. But preparing this way makes a huge difference in both comfort and power when it’s time to race.

If you’re new to TTs, break efforts into chunks. Start with a minute in position, then a few minutes out of position to recover. Build gradually, and give yourself enough time to reach race distance before your first event.

Tip 3 – Aero Gains Must Never Compromise Safety

In the hunt for speed and that elusive PB, it’s tempting to push limits. But sacrificing safety for a faster time is never worth it.

When forming a position, always check how far and how clearly you can see up the road. Riding with your head down is a complete no-go.

Think about stability too. Extreme saddle setback can load your hands with too much weight, making control difficult.

Aero is important, but it isn’t everything. Safety must always come first. If you’re unsure, seek expert advice and make sure your setup is stable and under control at all times.

Final Thoughts

Time trials reward precision as much as power. From holding your position, to training in it, to never compromising safety, the smallest details make the biggest difference. Keep these time trial aero position tips front of mind and you’ll not only ride faster, but also stay safe and confident every time you race.

 

Like this? Read more training tips here.

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