Aerial Position: How to Hold It Longer on the “Cocottes”

The best aerodynamic position isn't necessarily holding the handlebars at the lowest point. On modern bikes, riding with your hands on the shifters, elbows bent, and your back lowered can offer an excellent balance between aerodynamics, control, and comfort. But you still need to be able to hold this position long enough. Here are a few exercises to help you feel more comfortable on the bike.

By Guillaume Judas – Photos: ©SterlingLorence / Giant, DR

Almost everyone knows that aerodynamics accounts for a significant portion of the forces that resist forward motion on a bike: about 50% at 20 km/h on flat terrain, 80 to 85% at 30 km/h, and around 90% at 50 km/h. You can always look for more efficient equipment or a very form-fitting outfit, but it’s your position on the bike that has the greatest influence on air resistance. But lowering your torso isn’t always enough. When your arms drop with your hands at the bottom of the handlebars, your body position can expose more surface area to the wind and reduce the desired benefit.

With your hands on the drop bars, elbows slightly bent, and back relatively flat, you can reduce the surface area of your body exposed to the air. This posture allows you to achieve an effective aerodynamic position while maintaining good control of the bike. However, it places greater strain on the triceps, shoulders, and the stabilizing muscles of the upper body. To hold this position for longer, you need to train both on the bike and off it. A few simple exercises can help you maintain this position longer without your upper body tiring too quickly.

Five Exercises to Strengthen the Upper Body

1. Pause push-ups

Push-ups primarily target the chest, triceps, and shoulders—three muscle groups that are particularly engaged when maintaining a low position on the handlebars.

Do 3 sets of 10 to 15 repetitions, with a pause of a few seconds in the lowered position and 60 seconds of rest. Keep your body aligned throughout the entire descent and avoid letting your hips or shoulders drop.

2. Dynamic Core Work

From a high plank position, gradually lower yourself onto your forearms, then return to the high plank position. This movement engages the core, shoulders, chest, and triceps.

Do 2 sets of 45 seconds, with 60 to 90 seconds of rest. If the exercise is too difficult, simply finish the set by holding a low plank.

3. Overhead Triceps Extension

This exercise directly targets the triceps, which can quickly tire when holding a low plank position for an extended period.

Perform 3 sets of 12 to 15 repetitions with a light to moderate weight and 60 seconds of rest. Keep your abs engaged to avoid arching your back.

4. Dumbbell Pull-Over

The pull-over primarily works the serratus anterior, a muscle that helps stabilize the shoulder and upper body.

Perform 3 sets of 12 to 15 repetitions, with 60 seconds of rest. The movement should remain controlled, and the range of motion should be moderate to avoid straining your shoulders or lifting your lower back off the bench.

5. “Saw” Plank

This core exercise variation mimics a back-and-forth motion that strongly engages the abdominal muscles and stabilizers.

From a low plank position, slowly move your body backward and then return to the starting position, maintaining proper body alignment. Do 2 sets of 45 seconds, with 60 to 90 seconds of rest. The priority is controlling the movement, not speed.

An effective position—provided you can hold it

The benefit of this approach is actually quite simple: rather than systematically trying to lower your hands to the bottom of the handlebars, it may be more beneficial to work on your ability to stay low and compact on the drop bars. This allows you to maintain an aerodynamic position during high-speed phases without sacrificing control of the bike.

A few upper-body strengthening exercises can therefore effectively complement your training, especially when this position quickly causes unusual fatigue in your arms and shoulders.

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