Whether you're a seasoned pro who's looking to win Ironman World Championships in Kona, or a beginner who's competing in their first triathlon: everyone wants to be faster.
Having the correct equipment can both save you minutes and result in a comfier bike leg. What many athletes don't realise is that the handlebars that come as stock on a time-trial bike are often useless for triathlon. In this guide, we'll explore the essential elements of triathlon performance on a bike-leg, and why handlebars and bike fit are so important.
1. Dial in Your Bike Fit
Aerodynamics isn't just about equipment — in fact, aerodynamics is more about position than anything else. Between 70–80% of total drag comes from a rider's body. While it's more fun to concentrate on a new bike, wheels, or other aero gadget — your TT position is actually the most critical factor.
Sync Ergonomics is a company born out of bike fitting, and our motto is simple: Improve the human-bike interaction. All of our earliest position optimisation work focused on the achievement of a high hands time trial position, because ergonomically and biomechanically, it makes the most sense. As it turns out, this also makes sense aerodynamically, so it's a win for comfort and it's a win for speed.
- Comfort: Ensure your setup doesn't compromise comfort, as discomfort can lead to reduced power output and reduced time in your aero position.
- High hand position: Having an elongated torso, with high hands allows your head to tuck into the position and be more aerodynamically efficient.
- Professional Fit: Consider getting a professional bike fit tailored to your specific body measurements and flexibility.
2. Optimise Your Cockpit
Your bike's cockpit setup (handlebars, extensions, and hydration system) can significantly impact aerodynamics and position.
- Aerobars & Extensions: Choose ergonomic aerobars or extensions to maintain an aerodynamic position. The goal here is comfort — triathlon has a unique demand of requiring an athlete to run straight after the bike.
- "Slammed" is not the starting point for your arm cup pads. If you have the sensation of "reaching" for your arm cup, your arm cups are probably too low.
- Hydration Systems: Integrated hydration systems keep you hydrated without disrupting aerodynamics. If you are "bolting on hydration" then chances are you will have to make changes that compromise your aero TT position.
Pro Tip: Test your position with your race helmet on to ensure visibility!
3. Aero Helmets
Your helmet is one of the most important considerations when it comes to triathlon equipment set-up. It's also one of the most personal choices — the helmet that is fastest on you, may be extremely slow on your competitor.
- Shape: There's a trend to wear bigger helmets — these may look bizarre, but they have aerodynamic benefits.
- Ventilation: Ensure adequate airflow for comfort during longer races. Being aerodynamic at a compromise to thermoregulation is not an option.
Pro Tip: Ask a friend, local shop, or your triathlon club if you can borrow a helmet to test. Try multiple different helmets before you commit to purchasing one!
4. Wear Aerodynamic Apparel
Because the human body contributes so much to the total aerodynamic drag, the design of your garment, and how well it fits you, plays a significant role in reducing drag.
- Lightweight, aerodynamic materials
- Seamless (or minimally seamed) construction for a smooth surface
- Tight-fitting to prevent fabric flapping
Pro Tip: Test your apparel in different weather conditions. Aero, at a compromise to thermoregulation, is not an option.
5. 1x Setup
Simplifying your drivetrain by moving to a 1x setup can aid performance, and the longevity of your bike. A 1x set-up means using a single chainring out front, eliminating the need for a front derailleur.
Alongside our South African partner, CSixx Components, we offer a whole range of chainrings. Pro Tip: Wax your chain for additional gains — especially true when your ride distance is 180km and the conditions rinse traditional lubes from your driveline.
6. The Bike
There's a reason we've put the bike itself as the final point on this list. A new bike is the biggest, and most expensive upgrade you can make.
- Geometry First: Achieving your best TT position is a sensitive juggling act and is underpinned by frame geometry. Road bikes and budget TT bikes seldom make viable TT and Tri bikes, because they do not have the appropriate geometry. Consider twice, purchase once.
- Electronic Gearing: Though not essential, using electronic gearing (Di2, or ETAP AXS) makes both cable management and shifting easier.
- Wheels: Deeper wheels provide aero-benefits, but may be difficult to ride in certain conditions. Consider your racing environment before you buy equipment.
Elevate Your Performance with Sync Ergonomics
At Sync Ergonomics, we specialise in biomechanically considered cockpit and driveline solutions, engineered to optimise your performance. Fine-tuning your setup with the right gear and adjustments will help you maximise comfort, speed and efficiency.