27d • 🚴♀️ Bike Power Lab
Aero TT & Triathlon Positions: The Rise of the Praying Mantis and Finding the Right Aerobar Angle
By Nick Harris Bike Fitter & Level 3 British Triathlon Coach
Whether you’re racing 10-mile time trials or long-course triathlon, aero positioning is your secret weapon. Small changes can mean minutes saved — but only if they’re sustainable.
In this post, we’ll cover:
- Key differences in aero setups for short vs long-course racing
- The rise of the praying mantis position (and whether it’s right for you)
- What aerobar angle works best — 15° or 30°?
- How to balance aero gains with comfort and control
🏁 Short Course vs Long Course Aero Fit
Short-course (TTs, Sprint/Olympic tri):
- Prioritises aggression and aerodynamics
- Lower stack height, tighter hip angles, steeper trunk angles (10–15°)
- Less focus on comfort — races are short, so the position can be more extreme
Long-course (70.3 / Ironman):
- Balances aero with comfort and energy preservation
- Higher front ends, more open hip angle (~15–20°)
- Focus on sustainability, digestion, and setting up for a strong run
💡 Rule of thumb: If you can’t hold your aero position for 90%+ of the ride without discomfort, you’re too aggressive.
🦗 What Is the Praying Mantis Position?
It’s the newer trend where the forearms are angled steeply upwards, resembling the arms of a praying mantis.
Key features:
- High hands with a ~30° upward tilt
- Narrow shoulder position
- Often paired with a slightly more upright trunk
Why it works:
- Shrinks frontal area = less aerodynamic drag
- Creates a smoother air flow around the helmet and shoulders
- Easier to maintain neck posture for longer events
- Can help with breathing efficiency and head position
Backed by CFD and wind tunnel testing, it’s now used by top triathletes and WorldTour riders alike (e.g., Filippo Ganna, Magnus Ditlev, Gustav Iden).
✅ Pros and ❌ Cons of the Praying Mantis Position
✅ Pros:
- Lower CdA (aero drag coefficient)
- Easier to keep your head in line with your spine (reduces neck strain)
- Encourages more relaxed shoulder posture
- Works well with modern aero helmets and suits
❌ Cons:
- Can reduce visibility on technical courses
- May reduce control in windy conditions
- Not ideal for all riders — some lose watts due to altered shoulder or elbow tension
- Can worsen digestion or breathing if paired with overly closed hip angle
📐 What’s the Best Aerobar Angle? 15° or 30°?
It depends on your flexibility, shoulder mobility, and event type.
Angle
Pros
Cons
Best For
15°
More control, stable
Slightly higher frontal area
TT races, windy conditions
30°
More aero (lower CdA)
Can be less stable, harder to hold
Long-course tri if well supported
🔧 Fit Tip: Combine a 30° forearm angle with a narrow elbow pad width and head-in-line posture to get the full aero benefit. Use arm cups and extensions that support the full forearm, not just the wrist.
🚀 Summary
Setup Factor
Short-Course TT
Long-Course Tri
Trunk Angle
10–15°
15–20°
Aerobar Angle
15°–20° common
25–30° (praying mantis style)
Elbow Pad Width
Narrow
Narrow to moderate
Saddle Height/Setback
Neutral to forward
Slightly forward (steep angle)
Comfort vs Aero Balance
Aero priority
Comfort priority (but still aero)
Final Thoughts
Aerodynamics matter — but they’re useless if you can’t hold the position or run well off the bike.
The praying mantis position is fast and proven, but only when customised to your body.
Don’t just copy pro setups — get assessed for hip angle, reach, shoulder support, and aerobar tilt.
If you’re training for a big race and want to optimise your aero without compromising comfort, I offer aero-focused bike fits with motion capture, pressure mapping, and real-world testing.
Ready to test a praying mantis setup or find your best aerobar angle? Drop me a message to book your fit.
Book your aero bike fit here:
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Aero TT & Triathlon Positions: The Rise of the Praying Mantis and Finding the Right Aerobar Angle
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