any cyclists or triathetes here? I have a cycling question

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Based on my own experience when I started riding, I'd say there was a 2-3kph improvement when wearing clip ins.

Not sure on the aerobars.

It would definitely make a positive difference. The clipless pedals would really help as it puts your foot in the best possible position for power transfer. The aerobars would make you more aerodynamic so it would cut down some wind resistance.

Perhaps it was the Indian not the arrow

Thank you for posting the video. That is interesting.

The data that they found in that test is pretty amazing. I did not expect the times & wattages to be that close but, in actuality, it probably is not that surprising particularly for a cyclist that is not at a high level.

I race and am a cat 1 racer. I would definitely notice a difference in using flat pedals when going uphill and also when I want to get out of the saddle whether going up a hill or in the flats. The majority of my road races are crits and I would also notice it coming out of the corners.

That said, I have three "city" bikes, bikes that I'll use for errands, run outs to the store, just wanting to go out and do a quick spin around the neighborhood when getting home after a long day, or whatever, and I usually keep flat pedals on them if for nothing else, ease. I don't want to walk into the library or store with goofy clips on my shoes. One of those bikes is a Surly Grappler which is hard to describe. It's sort of like a cross between a touring bike and a drop bar mountain bike. On that bike I will swap out pedals between flat pedals or lipless depending on what I am using it for. I do like to ride it on trails and single track but I actually prefer flat pedals by far when mountain biking. It is much easier to put my foot down in a hurry if needed.

Nigel_Bikes wrote: "The clipless pedals would really help as it puts your foot in the best possible position for power transfer."

While what you wrote is true, many cyclists don't realize how much variation that there is in the clipless setup. I would guess that > 50% of cyclists don't have the foot set to an optimal position on the pedal. I also set mine up so my effective Q-factor is as small as possible. Most don't think to do that.

The other consideration to clipless pedals and why I sometimes till not use them for long tour rides that are done at a more leisurely pace, is that while keeping the foot in one position can be a good thing, it can also be a bad thing. Being able to move the foot around will lessen fatigue of muscles in the legs. Every now and then I do easy century rides for charity and will almost always use flat pedals. I have cycling shoes for flat pedals that don't flex a lot and the pedals themselves are very high quality. I am inevitably always more comfortable than others doing the century in clipless. Conversely, if I am doing a long training ride where average speeds might be 25+ mph, I am always in clipless.

To the OP: You probably already know this but the aerobars can only be used if you are using the bike for time trialing or in triathlons or duathlons. I occasionally go to an open time trial that is held on week day evening in the summer near where I live and that is the only time that I use aerobars. What helps me more for time trialing, IMHO, is a seat post that I use that allows me to change the seat angle. I use an old Cervelo for time trialing and it came with that seat post.

37.7 kph +/- 0.3 kph

Last year I did two duathlon's on the same course (3 laps: 5 turns, 4.25 miles, and 160 ft of elevation gain a lap) about 9 months apart. The first time I raced off a 9 week block of training, no aero bars on my road bike and averaged 31.7 km/h. Next time I raced, it was off a 12 week training block (same training plan, this time I just finished it), same bike, but with some 15 year old Vision ITU legal tri bars I had stored away. I averaged 34.8 km/h. Lots of variables obviously, but outside of the three weeks of additional training, the temps according to strava were the same, as was the wind. The bike, tires, gearing, were all the same. Outside of finishing the plan this go around, I made sure to be doing at least three days a week in the TT bars to get comfortable as I have never been one to "sit still" while in a riding position.

You say a 9 wk v 12wk training block but you also had the additional training between those blocks (unless you were doing absolutely nothing) that has to be factored in. Plus more experience racing and riding is something.

I don't want to derail too much, but good clarification needed @samcallan. If you are familiar with training peaks, the March race my fitness on race day was a 68, and the race 9 months later was a 76 (I take long periods off of structured training). So not a huge difference but something, and the best data I can provide to compare the fitness levels on the same course. The last comment on racing experience is not as applicable here in my opinion. I have done 40 plus triathlons and duathlons, along with enough road and cyclocross racing points to cat up a few times. However those two latter ones are from years past.