Correct posture on road bike????

[Andrea]

I sit however is comfortable at the time and shift positions as needed. If you just keep your upper body relaxed things tend to fall where they should without much work. If I'm doing a sustained hard effort (like in a time trial), sometimes I'll shift my hip angle "back" for a few seconds to let my quads get a brief recovery while I'm still keeping some power to the pedals by using my hamstrings a little more than usual. I find that I do the opposite on climbs- I tend to sit upright/back, but will occasionally roll forward a few seconds every now and then. The point is, though, I position myself to whatever feels "right" at the time.

Take home message- as long as you are relaxed, do whatever feels natural.

[maillotpois]

Agreed with do what feels right - in general. But there are things you can do to improve comfort and performance.

LOWER BODY:

If you get your hip angle right, that will set you up for maximum power/comfort. Here's a fairly simple way to do that (easier demonstrated on the bike so ask if this doesn't make sense):

1. While on a flat road (or better yet a stationary trainer) coast and stand with your feel at the 3 and 9 position (level).

2. Lower your nose to your stem.

3. Sit down.

This will give you the best pelvic tilt (though it may take some getting used to) for riding, in general. If this causes frontal soft tissue pain, check your saddle to ensure that it is level and not tilted back.

UPPER BODY:

As for your upper body, keep it relaxed always. Bend your elbows. Hand position should be relaxed and wrists neutral - as if you are shaking hands with the bike. Shoulders down (not acting as ear muffs).

GENERAL:

Smile. It is almost impossible to hold a tense riding position if you are smiling.

[hilldweller]

Thanks for the posts. You're all very helpful

MP I will try what you have suggested (when it stops snowing LOL). Think it might help with pelvic angle as I have been wondering whether I'm sitting wrong - butt too tucked under perhaps.

Upper body I'm completely confused about because the position that feels relaxed and comfortable for the first half hour or so has me in agony by an hour, and at that point I don't seem able to find another position. I don't know if my posture starts out OK and then goes wrong and starts to hurt, or whether it's wrong from the beginning. Elbows always look slightly bent and relaxed when I remember to take note of them and hands and wrists don't hurt. Legs/knees/feet are all good too, just not strong enough Pretty sure I have the ear-muff shoulder issue though and physio seems to think I need to get the lower spine position sorted in order for the shoulders to sit where they should, which does make sense.

Anyone got a pic they don't mind sharing? If I could figure out a way to get a photo of myself in my normal riding position I would post it here for you all to critique.