Pelvic Tilt - Power vs Anchor

I’m working on my road racing position and I’m still a bit confused about pelvic tilt. I see @chad talking about it in the workout text and the mention of the pelvic bowl, but I would love a bit of further explanation. I have been focusing on keeping my sit bones anchored, but in a slammed aero position that leaves my lower back very curved. Maybe I’m wrong, but isn’t it much more powerful to tilt forward a bit?

I’d love to see a visual demo/explanation with a mixing bowl and a saddle.

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A picture is worth a thousand words:


I’ve never been good at proper pelvic tilt.
I try to figure it out every ride. :confused:

Some insight:

Some good info in that video. How would it differ for a crit focused road racer who is not going to have long hours in the saddle and is looking for a more aggressive more aero setup? Is it simply, “tilt more forward for more power as long as you aren’t having any pain?”

If you want to anterior tilt (spill water out the front of the bowl), which you want when pushing hard, you probably need to lower your saddle.

Try it yourself. Arching your back and tilting your pelvic posterior relieves saddle, back, hamstring and knee discomfort when the saddle is too high - while losing power. Of course fore/aft is related to down/up. Instead of lowering it, you can also push it forwards.

That’s what I do, and it’s in line with the links in this thread.

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What has helped me is working on hip hinging, in particular Romanian Deadlifts (proper technique is hard!) and straight-leg body weight deadlifts.

That’s what I’m finding – saddle height is good for regular road riding, but if I want to go TT mode on the road bike then I have to lower the saddle (and push back).