Portal · Cycling

Aero only counts if you can hold it

The position you can keep for 40 minutes is faster than the position you abandon at mile 12. Elbows narrow, shoulders quiet, eyes up enough to see the road. If your lower back screams, the reach is too long.

Practice the position on the trainer for 20 minutes before you take it outside. Add time only when the run off the bike still feels like your run. Aero that ruins the 10K is not aero.