Aero Bars Guide: Improve Speed and Comfort
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Aero bars are one of the most effective ways to get faster without increasing power.
Whether you ride a road bike, a tri bike, or tt bikes, the right aero bar setup can significantly improve speed, efficiency, and comfort.
This guide explains how aero bars work, how to set them up properly, and how to avoid common mistakes that limit performance.
What are aero bars?
Aero bars are handlebar extensions that allow cyclists to ride in a more aerodynamic position by supporting the forearms and narrowing the upper body.
In simple terms:
They help you reduce air resistance and go faster at the same power output.
Aero bars are commonly used on:
- tri bikes
- tt bikes
- road bikes with clip-on aero bars
How do aero bars improve speed?
Aero bars improve speed by reducing your frontal area, which lowers aerodynamic drag.
At higher speeds, most of your energy goes into pushing air, not moving the bike.
With aero bars:
- your torso is lower
- your arms are narrower
- your body becomes more streamlined
Position matters more than equipment.
Even basic aero bars with a good setup can outperform expensive gear with a poor position.
Are aero bars worth it?
Yes, for most riders, aero bars are one of the most effective upgrades for speed.
They are especially useful if:
- you ride above ~30 km/h
- you do long steady efforts
- you train or race in triathlon or time trial
At lower speeds, the gains are smaller but still present.
Types of aero bars
Clip-on aero bars
Clip-on aero bars attach to standard road handlebars and are the most accessible option.
Best for:
- beginners
- budget upgrades
- road bike riders
Integrated aero bars
Integrated aero bars are built into the cockpit of tri bikes and tt bikes.
They offer:
- better aerodynamics
- cleaner setup
- more adjustability
How to set up aero bars correctly
A good aero bar setup is more important than the aero bars themselves.
Forearm support
Your arms should rest fully on the pads.
If your arms are floating or unstable, you lose efficiency. Better armrests can significantly improve stability and allow you to hold position longer.
Shoulder position
Keep your shoulders relaxed and stable.
Tension reduces both comfort and performance.
Head position
Keep your head low and aligned with your body. A lower head position is one of the biggest contributors to reducing drag.
In competitive time trialling, this often means tucking aggressively. The goal is to minimise frontal area as much as possible, even if it feels unnatural at first. At higher levels, riders actively train this position and adapt to it over time.
Aggressive tucking can affect visibility, especially when first adopting it. However, with practice, you can learn to maintain awareness and control even in a very low position.
For most riders, the key is not avoiding an aggressive position, but building up to it. A position that feels extreme at first can become sustainable with time and proper support.
The fastest position is the lowest one you can hold, control, and repeat consistently.
Common aero bar mistakes
1. Prioritizing aggression over comfort
If you can’t hold the position, it’s not fast.
2. Copying pro setups
Pro riders have the mobility and adaptation, most riders don’t.
3. Poor arm support
Unstable arm positioning wastes energy and reduces control.
4. Ignoring small adjustments
Small changes in pad width, height, or angle can make a big difference.
This is especially relevant if you are trying to build a high hands TT position.
Aero bars on road bikes vs tri bikes
Road bike + aero bars
- flexible setup
- cost-effective
- great for training
Tri bike / TT bikes
- designed for aero riding
- more stable at speed
- optimized around aero bars
Comfort vs speed: what actually matters?
The fastest position is the one you can hold consistently.
Extreme setups may look fast but:
- reduce comfort
- limit breathing
- break down over time
Comfort is performance.
If you can stay in position longer, you will be faster overall.
How to choose the right aero bars
When choosing aero bars, focus on:
- adjustability
- arm support quality
- compatibility with your bike
- intended use (training vs racing)
Improve your aero setup
Most riders don’t need more gear, they need a better setup.
Small upgrades in:
- arm support
- stability
- positioning
can significantly improve both comfort and speed.
Conclusion
Aero bars are one of the most effective ways to improve cycling speed without increasing power.
They work because:
- they reduce drag
- they improve efficiency
- they enable a stable aero position
Focus on:
- position first
- comfort second
- equipment third
That’s where real gains come from.