Is Pogacar pre-rotated? 

Bigups to pogi for Amstel today, we'd planned that so i could release this vid with some extra clout 👍

Love the commentaries while riding along, makes the video much more interesting to watch. Of course not forgetting the high quality information conveyed during that commentary, keep up the good work.

Amazing that the sound is so clear without all that wind noise while riding!

Lovely video mate. Made total sense and with those graphics to show visually, even better!!

Thanks for this video. I always enjoy your engineer's perspective. Loving the low cadence too!

I live in a pretty mountainous place, love to climb a lot. I adjusted more tilt per your advice, and it really, really helped my overall fit (after many pro fits). Slid the saddle a tiny bit forward as well, first time my fit numbers have changed in a few years. Giant comfort/power improvement.

Your comment about his power output is the key. Plus, his upper body weight is lower then most amateur riders which reduces the pressure on his hands.

There might be a reason in Pogacar’s physiology for the position he assumes too. Being a toe runner/ walker because of short Achilles tendons forces me to tilt forward to get the leverage, otherwise it feels like I’m not pushing down but forwards. as such the position reminds me of my own even but I can’t produce anywhere near that power. In other words, his position might not all be design, but also adapting to what he physically can.

Super interesting video, thank you! I have noticed in the past that his seated power is ridiculously good but couldn't figure out why

On the money PT! Pog and Froome give my protocols big cred - Pre rotated bike set up, lower seat height because of cleats slammed right back, high cadence and higher sugar intake than other riders. NPC's used to think I was crazy until these 2 riders confirmed what Ive been rambling about since 2010. Now we just need Pog to push rim brakes like Froome has been in interviews haha. Steeper seat angles just give more power back. We see it in TT bikes. You need to put in the work for your body to adapt to the pre rotated set up but it pays off. Look how little I train or the riders I coach train yet how fast we are compared to lighter riders who train way more but leave watts on the table because they have a GCN mindset.

Very narrow handlebar (38-36cm) which gives him that pendulum look when he attacks. Like a Griffon! Pure joy to watch.

Great subject and commentary on this video. How many of us went to the garage to check their position after watching this? 😂

Pog looks like an XCO rider on those cobbled climbs. Compact fit with low bar and steep seat tube. Absolutely the right setup for steep rough climbs.

The pogitech thumbnail is pure art. Thank you for that.

Nice to see out of the box video. Campagnolo is a high quality components maker and I usually see brand lovers as football team followers, stating "Shimano is an upgrade" without any reason for that.

love this kind of video! this has definitely influenced my next bike/equipment purchase. i'd love to hear more about drivetrain efficiency from you

been following ur channel recently and glad i discovered it.. although its one of the most subjective, complex, terrain/goal specific field.. u do a great job at hitting all the bullit points and hovering around them leaving it up to the audience ! U must be an excellent engineer 👍🏻ps: if some riders r blessed with freakish genetics to win well ur blessed with a brilliant loud and clear accent/voice for this stuff !

As a pretty tall rider myself (193cm) I was always using 0 offset seatpost with a seat in the maximum forward position but the bike fitters were always suggesting offset seatposts that in a combination with a very high seat position were putting way behind the bottom bracket. When it comes to the nose down position I only recently discovered it during my trip to Tenerife where I had to spend hours in a row climbing and it was a game changer

Only a few mins into the video. I have the book of Merckx and it was mentioned how often he changed his bike and position, with many of times losing sleep the night before a race and making adjustments.

🤔 is your right knee not inline with your pedalstroke?

Tryed the saddle down, also the slammed forward saddle..landed at the physio after some months lol and than back to a bikefitter, now finally painfree again i was realy affraid i couldnt race anymore..switching to 38 bars with tilted inward hoods remained on my bike! I guess bikefit in the end has more to do with personal preferance and body composition

I think they're would be a gain on the flats too, for me the single most important thing that keeps me from keeping the flat forearm position is sadel sore. Having it one or two degrees inclined helps reduce the pressure

Pre-rotation is exactly why I use an SQLab 612R saddle. If you know, you know

Vingegaard was also running a super low seat height during the tt of Gran Camino this year and seemed to have copied that setup to his regular road position with the saddle slammed forward and a bit down. From a bike build video that Jumbo Visma did of the bike of Jonas you can cleary see that Jonas is running a saddle height of about 72.3/72.4 cm which is defo low for his height. There is for sure some info in the pro peleton that we not know right now about power production/ aerodynamic benefits of a lower and more forward saddle position. All this with a toe down peddaling style, forward rotated upper body and sitting on the tip of the saddle.

Really interesting video. I've been riding and racing a V3RS for well over 2 years now, and it was a bit of head scratcher for me to get all the sizing right. I'm 6'4" and my previous bike was a Ridley Noah fast. An amazing bike, and I really enjoyed riding it, but it's a very stiff frame and on longer rides it just never compliant enough. Having always hankered after a Colnago I decided to throw down the cash and give it a go. I was advised to go with the 56S rather than the 58S, because of the frame geometry. With a 120 Stem I found myself in a far more comfortable climbing position, and as you commented a much more open hip angle. With more open hips it makes getting low on this bike is very comfortable, and having done many hours in the drops I've never had back ache, unlike the Ridley which used to leave me in a great deal of pain. I actually struggle to think of anything to complain about, I always find myself smiling getting on and off it, and I can imagine so does pog !

Pretty interesting video and well done in regard of cycling along while commentating. Great. Thanks

È l'analisi più esaustiva e precisa che ho sentito sulle varie posizioni che adotta Pogacar .Complimenti molto professionale 👍👍👍👍👍

I liked this video. Very informative and thought-provoking. Worth the time to watch it. Thanks!

Thanks for your work and trying to make us normal mortals to understand a little more about cycling dynamics. 👍👍

This bike fit seems to be most common with people who have relatively long legs and short torsos. Also seems to wind up with highly developed hamstrings and not as much quad development. It'd be interesting to see where Pogacar sets his shoe cleats. I'd guess they are slammed rearward. Adam Hansen's fit was sort of like this (he would even take a setback seat post and flip it 180).

Good Chats... Mostly intrigued by that camera angle. Awesome for observing knee tracking. Is it a 360 on a selfie stick?

I never thought about the idea to change the saddle position according to the situation in the race. Jan Ullrich for example often sat on the very end of the saddle while climbing. Yesterday I saw a video, where someone talked about carbohydrates, what each rider eats before the race. Sprinters get different food than helpers or time trail specialists. About the fact that the riders are pushing so hard on the paddles while climbing, I remember reading in the book from Lance Armstrong, that someone in the car behind him often told Lance to sit in the saddle. He pushed, on the flat, so hard, that he barely sat on the saddle.

Its obviously not slowing him down, but you can see when Pogo is riding solo on the flat, he is sitting a bit upright, compared to Remco’s pancake-flat back. I wonder if he would go even faster if he worked on that.

Thanks for looking at this often under analysed but important facet of the bike setup.

I'm 6ft 2 and always had a nose down saddle, slammed all the way forward on the rails and with a decent drop. 100mm stem, 40cm bars. It's just feels natural. I don't have too much weight on my hands and neck or shoulders. I just feel more at one with the bike.

I LOVE THIS VIDEO. Purely from a personal standpoint, as a climber, I have always had the saddle slammed forward and felt more open at the hips when climbing. I've changed saddles over the years but I remember once when my saddle slipped a few degrees nose down I felt a so good that I left it there. It's hardly noticeable to the naked eye but feels good. It doesn't just translate to climbing for me, I've ridden non aero road bike TTs and there's something about the position I can't quite put my finger on but the power production comes easier, and the small point you made about Cda being improved with a slightly lower saddle height etc is proven with me, I've ridden some 20min 10s and 32min 15mile TTs in this same position.

2:45. Had never thought about seat height to frame for CDa. Are we saying that a slightly larger triangle and less seat pin means less body whacked air more aero. Never had thought about this

Really interesting! I really do like a ‘slap in the face wake up call’, so totally obvious, that it never crossed your mind, moment in learning.

Excellent insights! Many thanks!

Absolutely agree with your observations and it really surprises me that there are still riders who stick to wide bars… His position caught my eye some time ago, but it was super obvious during Flanders that he is doing things differently than Wout or MVdP. What is curious to me is - with his super low saddle, he still manages to push high wats. I struggle if my saddle is 3-4mm lower than to what I am used to…

I think that you are 100% correct in your assessment of forward leaning down nose tilted saddles.

Really interesting points, such different body position to the old saddle slammed back on the rails climbing styles of years ago - couldn't take my eyes off the socks though.....

We've had dropper posts for years. Now we need a saddle tilt/fore/aft on-the-fly adjustment tech.

Absolutely brilliant analysis!

I've been watching/enjoying your videos for a couple years now - love your content, pls keep them coming.. I finally do have a slightly geeky question for you regarding Shimano's current DA9270 - I've noticed that all the FD9000 front mech cages featured in advertising and RU-vid videos appear to have a satin black finish, with silvery DA branding etched on the outer cage. Mine has a shiny chrome finish, with same laser etched branding.. is this something you've also seen or is this news to you? Mine works brilliantly btw, no complaints regarding shift quality or speed but I'm just curious as to why this is?

Very interesting! Would've never thought about this myself!

Which glasses are you wearing ? Great content, keep up the good work !

Great video! Totally agree fit should be course specific. Maybe not to the extent that Pogi is doing it but MTB guys can tell youabout the massive impact of dropper posts! Side note: love the perspective in these videos! How are you mounting the camera here?

As someone who visited the Campagnolo factory in Vicenza, I saw the chain production happening there. Not sure whether some lower level chains are made by YBN, but pretty sure Record and Super Record chains are made there.

Hi there, what video kit do you use for your recording? Very impressive video quality and how do you set it up?

Good comments. I thought Pog's seat was set quite low today in Amstel but didn't spot the saddle angle itself. MTBs have gone for much steeper seat angles in recent years (76 deg+), so maybe road bikes will start to follow this trend. As ever, the road world is much slower to embrace new tech and ideas. We need the innovative 'mtb' companies to make some road kit, as the 'road' manufacturers are way more conservative.

To me almost more important than when climbing is the need for a slight downward tilt of the saddle when I am in the drops. A saddle that feels a bit like it has too much downward tilt on the hoods, feels about perfect when in the drops.

Thanks for making this video. As an older cyclist I never heard about this geometry shift during hill climbs that you could incorporate into the saddle nose-down set-up. It will take some practice as the nose-down does feel quite foreign. I also wanted to mention another geometry positive about Poga's setup. In all of the race shots of him, his wrists are very neutral with only a slight bend. This should help with counteracting any additional force transfer he has from dropping the saddle nose when riding on the flat sections. Would you agree?

Thank you so much for such an informative video!

Hmm most riders in the peloton seem to be using quite flat saddles from their saddle sponsors but there are saddles out there that provide plenty of support when your centre of gravity shifts during climbing, and also have a "dropped" nose that allows you to lean forward without increasing perineal pressure, probably Pogi is just trying to get the most of his equipment, but it does not necessarily mean that that saddle fits him best. Same goes to shoes for many riders. At the end of the day, in my view saddle angle is an output of your fit not the other way around, your body and riding style (and the shape of your specific saddle!) will determine what works for you. The combination of those factors results in a certain saddle angle.

That Pogacar is "one of the most dynamic bike riders in the peloton" has to the understatement of the year. Please tell us something that everyone doesn't already know-:). Nice video and very informative.

Cool video! What software did you use to edit?

Agree on the saddle nose down a little. Opens up hip angle and possibly opens up the femoral artery

The pro's are pushing 'so damn hard on the pedals' - That's why it works for them. Us mere mortals will end up with too much weight on our hands causing problems.

Hope the Mechanic set it up to the mm! Good old Uci have rules on this, min on 5cm saddle/BB layback and limit to saddle tilt!

Surprised you didn’t mention that the saddle forward position plus seat nose down angle is classic time trial position. Allows for lower mow aerodynamic torso without impinging on knee lift or diaphragm. That, and not climbing weight distribution, is why the UCI was forced to relax saddle angle rules. Just my two cents! 😊

Very very interesting stuff! 👍

Excellent insight!

I think he's using the narrowest Enve Aero bar which is 35 on the hoods and 40 on the drops

A lot info hadn’t thought about. Aero Comfort Dialed. I think to summarise Pod. Punches so hard. Looks great on the bike.

How much glute/ham recruitment do you think Pogacar is sacrificing by having the saddle so far forward, nose down? That kind of position is what I learned was ideal in triathlon, as it minimizes glute/ham fatigue so that you're fresher into the run. Obviously Pogacar doesn't have to worry about running - interested to hear your thoughts on the reasoning.

On my 12.7 kg adventure bike, I keep my saddle slightly lower than usual for trails, and the nose is angled down because I love to tuck like hell. I always wondered why it was so comfy when climbing in the saddle, and now I know why! Might be time to make adjustments on my Specialized Venge

If you look at a Saddle like the SQlabs (backside higher than front), than you can move your hip and its more like nose down without the discomfort.

P.Sagan´s setback on Paris-Roubaix was interesting

Are you sure Campy chains are made by YBN? If so, which ones? I was under the impression that Campy brought chain manufacturing in house starting with their Record 10sp

Interesting thoughts, but you’re missing one potential influence on Pogacar’s saddle, and that is that he’s on the correct one. Whilst he may be comfortable, if he’s unable to rotate his pelvis forwards when riding uphill without getting pressure on his undercarriage, then the only options open to him are to either rotate his pelvis backwards, or as you’ve shown, tilt the saddle downwards and then brace himself more with his upper body.

What cycling gear are you wearing? I like the look of it.

There's a lot to this road bike lark. Only been into it for 10 months or so myself and usually ride an enduro style 170mm mtb. Diff ball game. The body doesn't seem to like it much. I find if the seat is level the pelvis can rock around a bit, but with 0.5 - 1.0 degree forward tilt it seems to hold it a little better. I've had issues with too much weight on my hands and very bad neck pain after 2 + hour rides. Lowering the bars an inch and raising the seat sounds counter intuitive, but it has helped a little. Being long in the body means a comfortable fit can be tricky. Still trying various things. More tricep, neck and back strength required. Hoping if I stick at it the body will attune. A lighter head and new spine would do the job nicely.

2:44 Good point, before the "Hero Dolomites" I brought my montainbike to a steep hill and set it up for what I was going to be doing 96% of the race 😂

Does your right knee flare out or is it the camera?

great video, would love to see another with bikefitjames on this topic though

Oh I’m slowly getting convinced to swap out the 42cm on the fleet now. Mind you the new shim 12 hoods do bend in nicely now. I’m too old for this narrow bar lark.

If im not mistaken, his saddle is on very forward position. Like a TT saddle.

How do you avoid putting too much weight on your arms/wrists when on the flats or descending if you put your saddle is in that position?

Amazing video. I agree with you 100%.

I have a similar setup since I do more steep technical offroad climbing underbiking on my monstercross bike

Keep up the great content, stay safe...

bloody right....mate

Can you send me the link on how you setup your insta 360 camera please

Nice points from PT but imo, Pogacar and all these world tour riders are just 60 - 70 kgs and their upper body mass are so so so low. But for us mere mortals / weekend-riders, sitting in our desk computers 8 hrs a day, that weighs 80 - 90 kgs, with very stiff body and low mobility; tilting our saddle nose down would just create more discomfort.

great topic. position/fit is an interesting biomechanical (even mental) puzzle. it's all about 'sensations' on the bike.

I have that particular saddle, and the rails are really far forward (compared to other saddles I own) & I sit really far back on it. I completely agree with your assessment of his fit, but it looks even more extreme than it is because of the saddle design.

i ride in the hills ( 30 km ride has about 550-600 metres of climb and if its 50 then its about 800 metres of climb ) i have slight saddle tilt. but not sure about the slamming saddle ( as i use the ism saddle ... which means at 'full forward'' it would be even further than a normal saddle... any suggestions ?

If you have a flat saddle, lowering it by 3 degrees seems to be best. The important thing is that the front of the saddle is level so there is no back lean. This is because there is no pressure on the perineum so that the pelvis can be rotated forward properly.

I totally agree about the handlebar width, but it looks like your handlebars are a bit wide for you, it looks like you are rolling your wrists in on the hoods to get your wrists under your shoulders. It could be the camera tho.

Wish there was a reliable dynamic electronic / mechanical saddle angle adjuster that would fit all the ********* proprietary seat clamps. Like you I run nose down due to long legs (and sensitive gooch). Wish I could nose down dynamically a lot further on steep climbs - take it over a dropper for downhills any day, given a binary choice.

Flat saddle derangement syndrome is rife in the cycling world. The weight vector mostly points backwards due to your hands. Im tilted and slammed forward. I have my Specialized setback seatpost on backwards (seatpost can be in the middle of the rail...better). Comfort is supreme, and when you are putting down some watts your body is in essentially the same position except rotated anteriorly i.e. the opposite of a recumbent This allows a more natural hip angle with your head down.

Yes very much agree. I have been doing that for years. One of my best performance 112 miles 12,000 feet I moved the saddle forward, 3dg down, raised handle bar 5mm and 10mm longer . My friend don't there change a thing and even though they all are better climbers then me I finished 15 minutes ahead of them.

i have mtb bikefit in the year 2021 when i brought new xc hardtail 29er and it really works if you stay whit one bike fitter.

Self-levelling saddle would honestly be great.

So many people are going to try this from this video and realize very quickly why every bike fitter in the world advises against forward saddle tilt for non-pros. Just like putting a ball on an incline, you’re just going to find yourself sliding down and constantly readjusting yourself.

Agree on campagnolo vs shimano drive trains. I've noticed very similar wattage between record and dura-ace

They already make a saddle angle adjustor company is called Aenomaly Constructs

I wonder if this position Pogi keeps is the reason he's not dominating anymore on ITT, his position and hip flexors are adapted to do exclusively punchy climbs out of the saddle unlike Remco or Roglic that are very aero on the flat.

how are you filming this?