Triathlon &
Time Trials

Triathletes and road time trialers can improve their performance by adopting the Sidebend Hip Hike and the Trunk Pelvic Roll Performance Movement Patterns. The point of a time trial bike is to continue delivering high power output with the benefits from improved aerodynamics. The challenge is to maintain a position in which he is able to produce that power through skilled movements.

The current school of thought positions amateur athletes in the extreme just like the elite without an understanding of who they are as athletes. The amateur follows the instructions everybody is aware of: remain perfectly still, conserve energy and rely solely on the legs; which is completely at odds with the manner in which elite athletes perform. Unlike the elite athlete, the amateur generally lacks a sufficiently well defined movement pattern to allow him to adapt to the new position and so they tend towards an ineffective and unstable performance. No technological advances will make up for issues related to a Movement Pattern. Read on to learn how each of the Performance Movement Patterns can transform your time trial performance.

The Sidebend Hip Hike for Triathletes
Prolonged and passive sitting at the tip of the saddle may lead to pain or numbness in the perineum. The athlete will benefit by positioning the sit bones at the width of the saddle. The key features to positioning are sit bone contact with the saddle, trunk and hamstring flexibility and the ability to perform with skill in the position of choice.

When correctly positioned, the sit bones will alternate loading with unloading on the saddle. The Sidebend Hip Hike, in the correct position, can maximize power output by increasing the effort used in the upstroke and smoothing the transition between upstroke and downstroke. In long TT events, this balanced effort can shave valuable seconds from a competitor's time.

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The Trunk Pelvic Roll for Triathletes
Triathletes and time trialers spend their lives in the wind. In longer events, the skill is very effective and sustainable. The effort of the Trunk Pelvic Roll can be graded according to the effect of the wind. Using the strength of the entire trunk maximizes power output, even in the aero position. It also minimizes lower body fatigue, increasing endurance.

The important difference between the Trunk Pelvic Roll on the road bike and the time trial bike are the aerobars. On the road bike, the athlete weight shifts on either the brake hoods or the drops. On the time trial bike, the weight shifting takes place on the aero bar pads. The saddle and the crank arm should remain in roughly the same position relative to each other on both bikes. It's important to avoid an aero position that is too aggressive – that will reduce the ability to perform the Trunk Pelvic Roll. Instead, position yourself in such a way as to maximize power output.