How much does aerodynamics really matter in cycling for the average, Sunday enthusiast who trains a couple of times a week?
Aerodynamics is a crucial factor for professional cyclists, but for the average cyclist training a couple of times a week, its impact can vary depending on the context. While aerodynamics does matter, it plays a lesser role compared to its importance for a professional athlete. Let’s contextualize and thoroughly analyze the various scenarios.
Overall Aerodynamics: How Much Does It Really Matter?
Why is aerodynamics so important? Aerodynamic drag is the force that most opposes movement when you exceed 20–25 km/h. The faster you go, the more air resistance increases exponentially. In road cycling, at sustained high speeds, aerodynamics can account for up to 80% of the energy expended—especially in race dynamics at speeds over 42–44 km/h. Thus, aerodynamics becomes particularly relevant when pedaling at speeds above 35 km/h. Below this threshold, factors like weight, power, and comfort become more significant. Nevertheless, even for the Sunday cyclist, small aerodynamic adjustments can make rides more efficient and less fatiguing, particularly over long distances.
Aerodynamics of Components vs. Overall Aerodynamics
Aerodynamics can be divided into two main aspects:
Aerodynamics of Components (bike, wheels, accessories):
These improvements are passive, reducing drag without altering your riding style. For the average cyclist, some components are beneficial, while others cater more to performance enthusiasts.
- Aerodynamic Wheels: High-profile wheels enhance air penetration, but their advantages are noticeable above 35 km/h. For an average cyclist, wheels with a 30–40 mm profile strike a good balance between aerodynamics and crosswind control.
- Aerodynamic Frame: Aero bikes are more efficient but are often stiffer and less comfortable. If you ride on hilly terrain or at moderate speeds, a lightweight endurance bike may be more comfortable and practical.
- Aerodynamic Helmet: A helmet designed for aerodynamics can offer benefits even around 30 km/h since the head is constantly exposed to the wind. However, there is a compromise: aero helmets are often less ventilated and therefore warmer.
- Clothing: Loose clothing creates significant drag. A well-fitted “race fit” outfit provides tangible aerodynamic benefits, even at lower speeds compared to professional levels.
Image created with AI that replicates the aerodynamic research among professionals. Notice how work is done on the arms and shoulders to achieve optimal aerodynamic penetration
Overall Aerodynamics (riding position and technique):
The aerodynamic efficiency of the body and riding position has a much greater impact than the components themselves.
- Riding Position: Staying low on the handlebars and minimizing your frontal area exposed to the wind is the most critical factor. A cyclist on a standard bike with an optimal position can be more aerodynamic than one on an aero bike with a poor position. A low torso and narrow arm position help cut through the air more effectively, accounting for up to 70–80% of total aerodynamic drag.
- Handlebars and Grip: Keeping your hands on the drops or in a low position helps reduce drag. Even at speeds around 34–35 km/h, this can make a noticeable difference.
So, What Truly Matters?
If you ride for fun and average speeds are below 30 km/h, focus more on training and physical endurance. A riding position that allows you to be comfortable while being aerodynamic when needed is essential. A well-fitted and comfortable outfit can make a bigger difference than expected—avoid overly loose clothing that “flutters” like a sail. A pair of medium-profile wheels and a semi-aero helmet can offer a modest benefit, but don’t expect a dramatic change.
To maximize both the enjoyment and performance of your training, prioritize comfort, posture, and consistent physical conditioning. Remember, if your riding position doesn’t allow you to fully utilize a low handlebar grip, that’s a fundamental issue. The aerodynamic impact of your body’s position is far greater than that of any individual component, making posture optimization the most effective strategy for improved performance.
