Exercise / Training Tips for riding on the drops

[SquareDaff]

After having ridden a hybrid for a couple of years - then buying a drop bar bike and spending a couple of months hard training in "sportive" position (i.e. on the hoods) I've now got to the point where I can ride distances at speed without any dicomfort on the drops.

Are there any exercises/drills anyone can suggest to improve my riding in a more tucked position?

 

[Rob3rt]

If you want to adapt to riding in the drops more, then ride in the drops more. You seem to have the comfort aspect under control, but are now looking to be able to perform/get the power out in the position, am I understanding correctly?

This is one of those things where doing it is the way to get better at it.

When you get into the drops, assuming you don't move forward on the saddle, you are closing your hip angle, now if you have not trained in this position, it is likely you will experience a drop in power (or an increase in RPE for the same power and may fatigue more quickly). You may still net a speed increase or a reduction of RPE short term, because the reduction in drag may outweigh the loss of power.

To adapt to putting power out in the position, ride in it, do the efforts you would normally do on the hoods, in the drops etc.

 

[SquareDaff]

If you want to adapt to riding in the drops more, then ride in the drops more. You seem to have the comfort aspect under control, but are now looking to be able to perform/get the power out in the position, am I understanding correctly?.

Yep!

When you get into the drops, assuming you don't move forward on the saddle, you are closing your hip angle, now if you have not trained in this position, it is likely you will experience a drop in power (or an increase in RPE for the same power and may fatigue more quickly). You may still net a speed increase or a reduction of RPE short term, because the reduction in drag may outweigh the loss of power.

To adapt to putting power out in the position, ride in it, do the efforts you would normally do on the hoods, in the drops etc.

Have pretty much gone through the cycle you mentioned. The only difference is that I actually slide my bum slightly backwards on the saddle when on the drops . I think I slide towards the nose of the saddle when on the hoods due to the hybrid riding days. Initially I did find the stamina suffered - but have been doing loads of core and flexibility work and can now hold the position and feel comfortable in it. Have just started to notice my core engaging more when pushing on the drops and wondered if there was anything I could do to help this along. I've started by doing quick bursts out of the saddle (on the drops) which feels completely different to anything I've experienced to date and also the same in the saddle - but trying to maintain that faster speed for increasing distances.

 

[Rob3rt]

Maybe you push further back on the saddle for the same reason as many slide forward, to maintain your hip angle. As you slide back, maybe your also rotate your pelvis forward, which will maintain your hip angle and prevent it from becoming more acute. The sliding forward maintains the hip angle, but in a different way, by rotating the whole body forward.

Just ride more on the drops, if you do any form of structured training with intervals, do the work phases in the drops, this will be harder at 1st and chances are you will fatigue earlier and experience a drop in power but will lead to adaptation and the gap between riding the hoods and the drops will close.

 

[SquareDaff]

OK - will see how I go. Planning a ride without rucksack tomorrow so will see how long I can maintain a more tucked position.

 

[Ningishzidda]

If you want to adapt to riding in the drops more, then ride in the drops more. You seem to have the comfort aspect under control, but are now looking to be able to perform/get the power out in the position, am I understanding correctly?

This is one of those things where doing it is the way to get better at it.

When you get into the drops, assuming you don't move forward on the saddle, you are closing your hip angle, now if you have not trained in this position, it is likely you will experience a drop in power (or an increase in RPE for the same power and may fatigue more quickly). You may still net a speed increase or a reduction of RPE short term, because the reduction in drag may outweigh the loss of power.

To adapt to putting power out in the position, ride in it, do the efforts you would normally do on the hoods, in the drops etc.

Best post for months.

 

[SquareDaff]

Agree! It makes sense!