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Sue Semple is a dedicated and accomplished competitive cyclist with a passion for time trialling. Introduced to the sport by her husband, Alastair, she quickly took to the bike and has flourished ever since. Over the years, Sue has amassed an impressive collection of accolades and established herself as a stalwart of the Midlands time trial scene. As an active member of the Legato Racing Team, she continues to push her limits, striving for excellence in every race. For Sue, cycling is more than just competition - it’s about continual growth, fine-tuning performance, and the enjoyment of the sport.
Sue experienced the Body Rocket system for the first time at a recent Catesby Tunnel session as she embarked on a three-part aero testing series led by Legato Racing Team's coach, Steve Loraine.
This initial session focused on analysing Sue’s time trial position, not only to identify the most aerodynamically efficient setup for maximum speed but also to find a position that would not aggravate a previous injury she sustained in last year’s race season. Beyond pure aerodynamics, the session placed a strong emphasis on injury prevention and comfort, ensuring that her position was not only fast but also sustainable over race distances. By refining her posture, the goal was to strike the perfect balance between efficiency, power output, comfort, and long-term resilience, allowing her to perform at her best without risking further strain.
Order of testing:
1. Testing armrest width
2. 15 degree armrest adjustment
3. Testing both armrest width and angle.
The tests were conducted at the Catesby Tunnel, a 4km out-and-back tunnel, over multiple runs. All tests were position-related, with no other variables being tested during this session.
Figure 1: The graph illustrates the impact of different positional changes on aerodynamic efficiency (CdA) and projected time savings over a 40 km time trial. The baseline CdA for Sue Semple was recorded at 0.188 m², with subsequent positional adjustments influencing drag and time performance.
The data suggests that increasing armrest width and tilt negatively impacted Sue’s aerodynamic efficiency, leading to slower projected times. This highlights the importance of optimising positional adjustments to balance comfort and aerodynamics for performance gains.
The tests carried out showed that all positional changes resulted in a slower CdA compared to Sue’s initial baseline position. To refine her aerodynamic efficiency, further testing can be conducted around:
Exploring these adjustments will help determine whether they can positively influence her aerodynamics and lead to measurable time savings over a 40 km distance.
Figure 2: This graph shows how Sue’s body weight is distributed across different contact points on the bike. The goal is to identify the most efficient and comfortable riding position, minimising strain on her upper body while maximising power transfer. Comparing her best (R1) and worst (R3) positions helps highlight adjustments that could improve performance and injury prevention.
In her best position (R1), 33% of Sue’s weight is supported by the saddle, 20% by the handlebars, and 24% and 23% by the left and right pedals, respectively. In contrast, her worst position (R3) shows an increase in saddle support to 35% and handlebar weight to 22%, while weight on the left and right pedals decreases to 22% and 21%, respectively. This shift in R3 increases upper-body strain and reduces efficiency compared to R1.
To reduce strain on her neck and shoulders, Sue’s position should shift weight away from the handlebars and onto the saddle and pedals. This will enhance comfort, improve endurance, and maintain efficient power output.
Through the aero testing, Sue has been able to validate her current TT position as the most efficient setup for her 2025 season. While testing alternative positions did not yield a faster setup, the process has reinforced that her existing position provides the optimal balance of aerodynamics, power transfer, and weight distribution.
The analysis confirmed that maintaining her baseline position allows for the best combination of speed and efficiency, with lower aerodynamic drag (CdA) compared to the tested alternatives. Additionally, the weight distribution findings highlight that Sue’s current setup effectively shifts more weight into her lower body rather than her upper body, reducing strain on her arms and shoulders. This is particularly crucial for endurance and injury prevention, as it ensures she can sustain the position comfortably over longer race distances.
With this knowledge, Sue can enter the 2025 season confident that she is racing in the best position available to her at this time. Moving forward, further refinement can be explored through continued testing of positional changes, including armrest width, reach adjustments, and tilting of the aero bars, to see if any marginal gains can be achieved.
“Access to the Body rocket system came just at the right time having suffered a neck injury at the end of the 2024 racing season. The Body Rocket system testing has allowed me to optimise my positioning so as not to exacerbate my injury and also allowing me to remain competitive.”
