I’m trying to increase the time I can sustain the “aero hoods” position. Besides just riding a lot in this position, are there any off-the-bike exercises that anyone can recommend?
So far I have been doing some core/ab work, mostly sit-ups and planks, and tricep-focused exercise like dips.
I’d think anything that simulated the weight you put on your forearms and shoulders while riding would do. Planks come immediately to mind - and you get some core work to boot! Otherwise, I just consider time in the saddle to be an effective stimulus for arm fatigue.
Bent over rows help me. They are done in a similar position as riding. Yes it’s an arm exercise but it actually strengthens your posterior chain as well.
Great topic. I’m curious to see what else people chime in with.
Lot of Sweetspot in this position:
I am usually lazy adventure hobby rider but every time I do Sweetspot block, in 3rd week or so body becomes very rigid during intervals and I have no issues supporting myself in this position. Same time I actually feel more relaxed, feeling exhaustion in legs (as expected 
) but not in body
Thanks for asking! I have the same question and hope to read more options.
I haven’t had much luck with off the bike exercises helping longevity in the position so far. Planks on the elbows haven’t been engaging the triceps very well but I have been trying a plank that is just like a pushup but just holding the down position. The other description would be like going into upward dog but just not pushing up. Can’t hold it long but it’s the only plank not on the bike that seems to at least engage the correct arm muscles. My main arm workout is pushups and I do plenty so scratch that off as an option for me. I’m curious to try the bent over rows and any other weighted exercises that might help.
What I’m thinking might be my best option is going to be doing some arm work to fatigue things a bit then hopping on the bike on the stationary trainer and just planking/holding the position for as long as I can in various time intervals, pedaling or not. So far it seems ain’t nothing like the real thing. But here’s hoping there’s some off the bike options that’ll help.
For me, it’s usually my low back that felt fatigued in a low position. I was complaining of chronic low back pain years ago, and a massage therapist had me do some poses and made range of motion observations of me. She thought the issue was actually short and weak hamstrings, and lack of strength and mobility in the hips. On the bike I lacked the core strength to hold myself up which led me, I think, to overuse my back to keep my torso up, and overweighting my hands.
I started doing challenging yoga workouts on tape (yes, on tape) that made a life changing difference for me in core and posterior strength, and flexibility. The power yoga types (Rodney Yee Power Yoga for the win!) are subtle but produced results for me. For gym exercises, single legged glute bridges and especially slow, heavy reverse dead lifts help the posterior chain (similar to the bent over row position). Side planks will work the forearm strength, core and hips. Front of the core gets too much attention.
Planks balanced on narrow elbows and bent over tricep press down with cable from above.
This. Added benefit of sweetspot on flat to rolling roads is you’re going fast enough that you really can feel the benefits of getting more aero. I find it much easier to find the motivation to get and stay aero when I’m hitting a meaningful amount of wind resistance! Same logic unfortunately means I find it almost impossible to do sustained aero position when indoors or when climbing.
I have a nice loop for doing sweetspot and aero training - ~10 miles long, decent road surface, fairly exposed so usually a bit of wind, pretty flat, not much traffic and barring one roundabout where you might have to ease up it’s pretty continuous pedaling. Really notice the difference when I go train that way regularly.
I do a lot of weighted dips and skull crushers and can hold a very aggressive aero position for an hour race.
There shouldn’t be any weight on your arms. If there is you probably need to move the saddle back and lower.
I feel really good holding aero hoods and drops from an upper body/core perspective and can maintain position without losing power but it’s the soft tissue interaction with the saddle that starts to bother me when I get that low. Like I’m now off my sitbones and on soft tissue. Not sure if I’m rolling my hips or arching my back too much? Hesitant to adjust saddle angle as it feels dialed in regular hoods position. Do I also need more core work? Any tips?
Planks are good, but the “core” you need to focus on is your scapular stabilizers - rhomboids, middle and lower traps, serratus anterior. “W/I/T/Y’s” on a physioball, rows, supine punch. I work on triceps extensions w/ band as well, b/c that’s where I start feeling The Burn when I’m in that position for prolonged periods. I’ve also slightly modified/adjusted flat-top aero handle bars so I can lay my wrists/distal forearm on them, and for gravel set up, added some gel padding and extra tape there
Do you have some photos of this set up?
After seeing PT in your name I’ve confirmed my assumption you’re a physical therapist by day.
I was prescribed the same upper back exercise years ago after a neck strain from climbing. As a relatively fit person - those humbled me. Would recommend to anyone who feels discomfort in upper back or neck.
Thank you, this is what i was looking for! gotta start googling these now
She says “A”, I say “I”, but same same. Start without weight, these are harder than they look. I built up to 3# but it took a while:
yes, I fix broke people for a living. or torture them, according to most patients 
Yes the PT I see is an expert at torture…but it works 
Sounds like that’s the wrong saddle or you do need to tilt it. Some saddles work for some people well upright but not when they get low. A properly fitting one works in all positions. That said, if it works in one position it just might need the angle adjusted.
Use a specific spot to park your bike, bust out your phone’s level app, calibrate it, place your phone on it in a repeatable way and record your current saddle tilt so you can go back later. Then try tilting it slightly more forwards, like a single degree. Check the angle again after tightening it down, because it often changes.
