Exercises for aero hoods position

Training
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What has helped me so far is the following:

  • Make sure your bike fit is spot-on and optimized for a more aggressive position.
  • Asymmetric exercises that engage the core, i. e. not planks. These improve stability and balance.
  • Push-ups since shoulders are typically the muscles that start hurting and where I feel fatigue.
  • Spending more and more time in an aero position. It gets easier with time.

@AustinPT
Where did you get the anodized bike computer mount? Fits perfectly with the bar tape!

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I also find a tilted down SMP saddle helps with soft tissue (well the numb willy part). The load still has to go somewhere.
Other points that are important. It is easier the more watts your produce and the lighter your upper body is.
Practice it at sweetspot power, don’t be too heavy and don’t be too weak.

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You mentioned an important part - power, I need to be doing higher power to stay comfortable down low as it gets some of the pressure OFF my saddle and into my pedals. The suggestion to practice at SS is good.

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couple more good scapular exercises:

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ok so this is something I’d love to clarify. some say no weight on arms and some say do dips and planks.

if I tilt my saddle forward to get my back much flatter, I have weight on my arms. (I’m fairly strong so I can hold it no problem for a while). but if I tilt my saddle back to where my arms are almost weightless, I can’t really get aero. (like that test you see on youtube where you let go of your hands and don’t fall over)

would love to get more info on this.

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Ive been doing this on and off for 5 years after having back surgery. The one exercise I now do nearly daily and before every ride helps massively with loosening up the neck and back muscles which I struggle with.

I keep a band by my bike, grab it and pull your arms up and over and behind your head and hold. its about 18.30 in in this video.

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Yeah i’d like less weight on my arms, but i don’t have a cyclists upper body as i like lifting weights and eating. No matter how strong my arms are for 1-10 reps its different to holding an isometric position for 10s of minutes or whatever.

My issue is if i put my saddle down and back, my bike fit is affected in my knee extension/quad cramp etc and general leg discomfort (but less weight on my arms). If i put my saddle up, my legs love it more but my upper body not so much.

I guess it needs more work & i might also try a shorter stem. My stack height isnt even that low either.

I cant compare my position to a pro though, its unattainable just like their power & everything else that makes them pro.

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