This is part two of my Pillars of SPEED series. Click here to read Part One: Unlocking Speed on the Bike
I’m defining COMFORT as:
The ability to sustain your position for the duration of your event.
Notice I use the word “sustain“. I could also use the word “tolerate“. Regardless of whether you’re riding in the World Tour, an Ironman Champion, or a recreational cyclist, if you can’t hold your position because of discomfort, nothing else matters.
When you purchase a TT/Tri bike, you’re investing in speed via a bike that promotes a position that minimizes aerodynamic drag. However, achieving that speed depends on your ability as an athlete to stay in that position. While it won’t feel like lounging in a La-Z-Boy, it shouldn’t be so uncomfortable that it compromises your race execution—whether staying aero or running off the bike.
Comfort: Adaptability vs. Incompatibility
If you’re struggling to find comfort in the TT/Tri position, remember: it’s not a natural posture on the bike and requires time to adapt.
This article focuses on distinguishing between discomfort that requires adaptation and discomfort caused by incompatibility.
Here are a few common scenarios that most athletes will find themselves in during their time trial/triathlon journey:
Purchasing your first TT/Tri bike.
Making significant changes to your position or contact points.
Returning to the TT/Tri position after a long break.
When working with athletes, I emphasize the importance of the adaptation phase. Overlooking this step leads to unhappy riders and poor fits. By setting clear expectations, I foster trust between the rider and fitter, ensuring the rider knows to reach out for guidance rather than abandoning the process when discomfort arises.
Why Comfort Matters
The human body is amazing—it can adapt to most stressors over time. This is why you’ll often see successful athletes achieve results despite suboptimal positions or techniques; their bodies have compensated and adapted. However, to save ourselves and our clients unnecessary headaches, it’s best to start with a solid foundation—bike position or technique—and make adjustments from there.
When it comes to the adaptation phase, it’s imperative to understand its importance—both for your own position and for the clients you work with. Failure to do so can result in several negative outcomes:
The client may lose trust in the fitter, assuming incompetence after experiencing discomfort within the first 30 minutes of riding.
They might lose faith in bike fitting altogether, attempting ill-informed adjustments to fix discomfort that would have resolved with time.
The client could seek another fitter who simply explains the adaptation phase or makes unnecessary changes.
Frustration might lead them to unfairly blame the bike brand for their discomfort.
Ultimately, they may fall out of love with cycling, discouraged by persistent discomfort.
When riders know what to expect, they’re more likely to think: “This is normal—I just need to give it time.”
Common Areas of Discomfort
Saddle Discomfort
The saddle is the cornerstone of the TT/Tri position. Achieving an effective position requires anterior pelvic rotation, which pivots the rider forward and places pressure on sensitive soft tissue areas. To address this, manufacturers have designed TT/Tri-specific saddles that redirect pressure onto bony landmarks, such as the ischium or pubic rami. However, this shift often requires an adjustment period, as we’re not accustomed to bearing weight in these areas.
While a saddle may feel comfortable during a fitting session, discomfort can emerge on the road. I always inform clients that this is normal and advise allowing 1–3 weeks for bone and soft tissue to adapt.
If the saddle becomes intolerable or remains uncomfortable after this adaptation period, exploring alternative options is essential.
Saddle demo and return programs offered by most manufacturers or shops are invaluable in this process. While fitting tools and experience help narrow down choices, finding the ideal saddle ultimately relies on client feedback and trial-and-error once the rider takes to the road.
Shoulder Discomfort
The forward rotation of the TT/Tri position will place more weight on the front end of the bike than you’re used to. The lower the front end, the more weight you’ll need to support. The key here is supporting your weight skeletally, which is achieved through proper placement of your elbow on the arm cup, bar angulation, and fore/aft bar positioning. Even with a proper fit, we may experience shoulder discomfort during the initial adaptation phase.
Neck Discomfort
During our normal everyday lives, we walk around with what can be described as a neutral spine. To maintain a neutral spine when lowered into the TT/Tri position, we’d be looking straight down at the front wheel. To see where we are going, we must extend our necks in a very unfamiliar way to see up the road. By giving postural cues — setting a neutral spine then lifting the chin, versus lifting the entire head (a.k.a periscope head) — we can minimize the impact, but we must still adapt to this unnatural head and neck posture.
The Key Takeaway
The TT/Tri position is inherently unnatural, and some initial discomfort is expected. However, with persistence and time, the body adapts, and discomfort subsides.
Understanding this concept equips riders and fitters to navigate the adaptation phase confidently, knowing when to wait versus when to make adjustments. The result? Greater satisfaction, better TT positions, and increased confidence in the bike fit process.
-Mat
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