I am finally getting out of the funk cause by the stomach bug. I was in the garage on the bike for about 2 hours, but only rode a total of 1 hour. I spent the rest of the time dialing in my fit.
WARNING:Techie Tri Geek Stuff Ahead
I had an aha moment recently when watching some YouTube videos. There are two great sources of info for triathletes on YouTube. Active.com has many videos there starring former Ironman world champions. The other great one is Mark Evans coaching. I have downloaded many of them to my ipod for viewing on the go.
I was watching a few of them when I came across one on "Maximizing the Aero Position"
I took away some key points I hadnt previously understood well.
1. 85% of your weight should be on your sit bones on the seat and no more then 15% on your arms.
2. Ideally your aero pads should be about 1-3 inches lower then where your butt sits on the seat. But, if you have tight hips like I do you can actually keep them parallel
3. You shouldnt be bending too much at the hips because you can close them too much and change the muscle utilization patterns.
I had been having a few problems with my position.
1.Too much weight on my arms/shoulders
2.My legs moving in a V instead of straight up and down. This is due to my chronically tight hips
3.some issues with my achilles I think has to do with #2
So I raised my base/aero bars up and bang I was better able to keep my weight on my butt, my legs moved in a straight line and I felt so much more comfortable. I also dropped my seat about a half inch because even though I had the little bit of bend in my knee and I didnt feel I was reaching, I felt I needed to bring it down a little more. My legs felt better in this position. I have a leg length descrepancy and I think the height had been right for my longer leg and my shorter leg had to reach a little
So with these adjustments, I think I may have finally dialed in my perfect fit. Now I just need to work on increasing my cadence from 80 to about 90 and to work on the proper pedal stroke
So I think I have my position pretty well set. I will go with this position this weekend at the Time Trial. As I continue to do yoga and hopefully loosen up my hips, I can lower the bar back down and get a slightly more aero position.