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Not sure if Lionel Sanders is the best example of what not to do on a bike based on his 2019 Challenge Daytona race where he was second fastest bike only to uber-biker Starky and then proceeded to take the win with the fastest run split. Lionel may not look great on a bike and there are some gains to be had, as he readily admits, but he still produces a lot of speed and, perhaps more importantly, can run very well off the bike. So, and as Taylor Knibb has also said, some movement on the bike is not necessarily a bad thing and may even be preferred for some riders to keep their muscles engaged. LCB is another good example of this. I agree with the open hip stuff and the need to be comfortable while also being as aero as possible.

Love the tip to watch your shadow. Love also I highly recommend your bikefit series you did a few years ago that was great got me in a ballpark position then I did a bikefit and now really seeing gains on the bike.

i just start too play whit a TT and its very hard ... just to be confortable and push the power ... i got 327 ftp ... but its going to be hard to put this power on a TT ... tahnks you was a nice video

Nice vid! Are there good aero bars you recommend that fits all this criteria I can put on my new Canyon Aeroad road bike? Thanks, MT

great bad example at 1:30 small ring small cog is bad for efficiency, I ride a aero road helmet all the time, good tips, I would add keep the bike clean and use good race tires

My rides are up to the 50 mile mark but I'm finding comfort to be my primary issue. I feel like my fit is good, it's comfortable to ride, just after a long period of time my lower back starts to get a little iffy. If I had to put another 23 miles in I could absolutely do it but I wouldn't enjoy it and I'd be worried about causing injury running afterward. I don't even think it's my aero position that's the problem I think it's my bars when I'm up out of the aero bars on climbs and stuff. I need to be more conscious of my posture and such I think. Anyone have any tips to help get me that little extra?

Bike fit. Did you mention that?

0:16 watch out for the peloton. They have their own tricks to gain those mph.