TRIATHLON

BIKESETUP ANDMAINTENANCECRAIG ALEXANDER

In 2006, Craig ‘Crowie’ Alexander won the inaugural 70.3 Ironman World Championship. Then, in 2008, he claimed the Hawaiian Ironman World Championship for the first time, confirming his triathlon status as “Alexander the Great”.

In 2011, at 38 years of age, Crowie achieved what no other man in the history of Triathlon was able to: he won both the Half Ironman and Ironman World Championships in the same year.

By winning his third Hawaiian Ironman World Championship he also claimed a new world record time and a new “King of Kona” was crowned.Craig was humbled when Ironman legend and six-time World Champion Dave Scott lauded him as “The first true men’s champion the sport has seen in years.”Craig is also a tertiary qualified Physiotherapist, Media contributor, Professional Speaker.

Biography:

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SEAT POSITION

HANDLEBAR POSITION

AEROBAR POSITION

The best way to ensure your bike is set up correctly is to seek professional advice, visit your local bike shop and have them set you up for your specific needs and style of riding.

The reach of the Aerobar extensions and position of the elbow pads have a significant impact on your fit and comfort. Set them up so that your upper body is in a more natural/ comfortable position rather than contorting to accommodate the bars. From a side view your fore arms should be approximately horizontal and your elbow angle shoulder be roughly 90-110 degrees. I would recommend using your Aerobars in training every chance you get when it is safe to do so. The more you use them the more comfortable it will be to maintain that position on race day.

Seat Height: When sitting on the seat, at the bottom of the pedal stroke your leg shouldn’t be fully extended, you want at least 5 degrees of knee flexion. Important to get this parameter correct for a variety of reasons. Two of the main ones being injury prevention and power generation.

Handlebar height: is a parameter that effects aerodynamics, but one of the main considerations when setting handle bar height should be comfort and the ability to hold that position for a long period. A flexible rider with good core stability and strength will tolerate a lower handlebar height.

You should never compromise comfort to be more aerodynamic. A comfortable rider will sustain a higher power output for longer.

Drop: The vertical height between the saddle and the handle bars.

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