I’ll be talking more about the importance of aero and the things I try and do to ensure I have the edge over my opponents in the coming weeks. Being aerodynamically optimal needs to take into consideration your position and equipment, but also factors like comfort and hydration. Another one of these factors for racing is thermoregulation, something which was vitally important in my recent trip to Ironman Melbourne.<\/p>\n
Anyone that was at Ironman Melbourne <\/a>can attest to the extremes in temperatures seen throughout the day. It was single digits when we started in Frankston, and low 30\u2019s (approx 90f) when I crossed the finish line. It was ridiculously hot at some stages. One of the great things about my Scody Optimise AIR<\/a> tri suit is that as much as it is aero, it is probably the most cooling suit I have ever worn. The sleeves provide added sun protection, and the fabric retains a very small amount of moisture to help cool me down. With this in mind, I do have some tips for everyone racing in the heat, ensuring you stay cool whilst in no way compromising your speed and performance.<\/p>\n Staying down, all the time<\/strong> Side Bridges<\/strong> Bicycle<\/strong> Ground Climbing<\/strong> Thoracic Extensions<\/strong> Now that you are ready to be more aero, I have a great offer for you. For a limited time, my great friends at Scody have provided me a discount that I can share with you. All you need to do is use TIM2015<\/strong> on the \u00a0checkout for a 10% discount on any made to order kits. Of course you should be buying mine<\/a>, right? \ud83d\ude42<\/p>\n Photo: R. Dobson<\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":3,"featured_media":1619,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30],"tags":[],"_links":{"self":[{"href":"https:\/\/timberkel.com\/wp-json\/wp\/v2\/posts\/1616"}],"collection":[{"href":"https:\/\/timberkel.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/timberkel.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/timberkel.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/timberkel.com\/wp-json\/wp\/v2\/comments?post=1616"}],"version-history":[{"count":4,"href":"https:\/\/timberkel.com\/wp-json\/wp\/v2\/posts\/1616\/revisions"}],"predecessor-version":[{"id":1621,"href":"https:\/\/timberkel.com\/wp-json\/wp\/v2\/posts\/1616\/revisions\/1621"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/timberkel.com\/wp-json\/wp\/v2\/media\/1619"}],"wp:attachment":[{"href":"https:\/\/timberkel.com\/wp-json\/wp\/v2\/media?parent=1616"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/timberkel.com\/wp-json\/wp\/v2\/categories?post=1616"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/timberkel.com\/wp-json\/wp\/v2\/tags?post=1616"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}\n
\nKeeping on the aerodynamics theme, it\u2019s important to touch on the need to be able to prepare the body to get in these contorted positions, and stay there. It\u2019s a huge ask on the body and definitely doesn\u2019t come naturally. There is no point wearing the best tri suit Scody has, and having to come out of my \u201coptimal\u201d position all the time because my back cannot handle it. Apart from practising holding this position in training, during the countless long rides and interval sets Gilsey gets me to do, I also spend a lot of time in the gym strengthening and stabilising. Look, you may already be doing this, and if you do then awesome. If you don\u2019t, have a look at the exercises that I do as they will probably help you stay as aero as possible in your next race.
\nBridge<\/strong>
\nWhat it works: Transverse abdominus (TA), Lower Back, Shoulders
\nWhy it works: Helps with maintaining position during long rides and time trials.
\nHow to do it: Come up onto your toes and forearms, keeping back flat.<\/p>\n
\nWhat it works: Transverse abdominus and obliques
\nWhy it works: Improves pelvic stability, reducing lazy hips when fatigued
\nHow to do it: On your side. Raise your bottom off the floor, keeping your side straight.<\/p>\n
\nWhat it works: Transverse abdomius, Rectus Abdominus, Hip flexors
\nWhy it works: Improves pedal efficiency with activation of core muscles during hip flexion and extension.
\nHow to do it: On back. Touch elbow to opposite knee, the alternate, fast.<\/p>\n
\nWhat it works: Transverse abdomnus, rectus abdominus, hip flexors
\nWhy it works: Like the bicycle, only this time more dynamic!
\nHow to do it: On all fours, alternate one leg forward, one leg back. Fast!<\/p>\n
\nWhat it works: Thoracic spine and erector spinae
\nWhy it works: Prevents stiffness caused by prolonged positioning, reducing reliance on hips
\nHow to do it: On your back with a tightly rolled towel between shoulder blades and waist.<\/p>\n