How do you get the TT position on a road bike?
Matthew Barrera
Updated on April 03, 2026
Here are my general rules for setting up a road bike for time trialing:
- Move the saddle forward. One centimeter should do it.
- Tilt the nose of the saddle down. But only slightly — just a degree or two.
- Align your arms so they’re in front of your legs. Use a mirror to check.
- Set your arm angle.
What is the most aerodynamic position on a road bike?
But the most aerodynamically efficient posture was actually hands on hoods, arms bent with forearms parallel to the ground. In that position, the rider needed to produce 372 watts, a 13.4 percent reduction from the first hands-on-hoods posture.
What is the correct position on a road bike?
The bike handlebars should be positioned slightly below the level of the top of the saddle. Bear in mind that if the handlebars are too low it can cause pain in the lower back and the shoulders. A significant bend in the elbow, with a near horizontal forearm, is good and helps reduce shock from the road.
Why is my TT bike so slow?
Why TT Bikes Can Make You Slower There’s a reason we don’t all sit on our top tubes when pedaling, more aero does not equal more able. You’re seeking the position that maximizes muscular efficiency and aerodynamics together, and that position is rarely as low as you can go.
Is aero position comfortable?
Comfort is key in long distance training and racing. A textbook aero position may be tolerable for a sprint or Olympic distance race, but for longer events you need to be comfortable on your aero bars.
How should your legs be on a road bike?
Your knees should be slightly bent at the bottom of the pedal stroke, and when pedaling, your hips should not rock on the saddle (when viewed from behind). To determine this, we recommend mounting your bike in a trainer or leaning it against a wall.
Where should your legs be on a bike?
When you’re riding a bike, your legs should become completely straight when the pedal is at the down most part of its cycle. With the knee straight, and the leg completely outstretched.
