Remain in the aerodynamic position for as much of the bike leg as possible.

As the name 'aero bar' implies, this piece of equipment is specifically designed for cutting through the air on the bike with the least effort and output as possible.

In order to get the maximum benefit from your aero bar, it makes sense to attempt to remain in the aerodynamic position for as much time as possible.

Naturally, there will be situations where you will be required to sit up, like climbing a hill. But for the most part the greatest gains in time and performance will be seen while in the aero position.

From a bioenergetics (energy expenditure) point of view, reducing your frontal surface area can assist you to work at a desired level of output but at a lower energy cost. A result of the reduced resistance from the air as you move through it.

Furthermore, reduced muscular activity of the upper body's musculature, again a result of being in the supported aero position, will play a part in reducing overall energy expenditure over the duration of the entire ride.

Less energy expended on the bike means more energy for the run.

From a Biomechanical point of view, being in the aero position allows the glute max muscle group to do the lions share of the work, ensuring the hamstring musscles are not doing trying to do the job of the glute max and becoming unduly fatigued.

Less energy output, less fatigued hamstrings... sounds like the recipe to a more comfortable and efficient run off the bike to me.

James Greenwood is a competitive tri and multisport athlete currently training for Ironman Canada 2009. A level 1 Triathlon Coach, he holds a post graduate degree in Exercise Science, and is a Certified Strength and Conditioning Specialist through the NSCA. James is also currently the resident health and fitness programs expert at, and has starred in a number of multisport specific fitness videos.
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