Best ROUVY routes for triathletes – How to improve your aero position on the bike

Aero is everything – but how do you get good at staying down in an aero position? Practice! Being able to hold your TT position for extended periods of time is key, especially if you’re racing somewhere like Challenge Almere-Amsterdam or IRONMAN Tallinn where flat courses are combined with a high likelihood of head winds. And that means spending plenty of time in training holding your target race watts, in your TT position.

But unless you’re fortunate enough to live somewhere with lots of flat, smooth roads and not much traffic. Spending quality, uninterrupted time down on your TT bars during outdoor training rides can be difficult. This is where indoor cycling on platforms such as ROUVY is an ideal alternative. With no need to worry about traffic, potholes or turning into tight corners you can focus on really dialling your aero position.

We take a look at the best ROUVY routes to practice your TT position.

Best ROUVY routes 30 minutes or under

Not got much time to burn? Make every minute count! These short routes are the optimal course profile to spend time in the TT position while enjoying a bit of virtual tourism.

Yokohama Cycle Style

ESTIMATED RIDE TIME

10-15 mins

Visit Japan without leaving home and pretend you’re in a WTCS race as you take to the streets of Yokohama. This short course is great for doing multiple laps and focusing on a different element of your TT position each time. Depending on what you personally need to work on, that could be shoulder squeeze, head position or where you’re situated on the saddle. Other than a very gradual incline at the front end of the Yokohama route, there’s not much in the way of elevation change here which means you shouldn’t need to leave the aero bars. Head down, dial in.

Ride Yokohama Cycle Style route on ROUVY

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Paris The City of Love

ESTIMATED RIDE TIME

25 mins

Continuing the city sightseeing theme, next stop is Paris. Make like an Olympian and experience riding past some of the city’s iconic sights – without the risk of slipping and sliding on the cobbles! This 11km route is ideal for a quick lunchbreak session – with an estimated ride time of around 25 minutes. You’ll start with a short downhill, followed by a long, flat stretch and a gradual uphill to finish. This makes the route great not just for dialling your aero position – but also holding it during shallower climbs where you’ll still benefit from staying aero out in the real world.

Ride Paris The City of Love route on ROUVY

30-60 minute routes

If you’ve got somewhere between 30 minutes and an hour to ride, these routes are well worth checking out. Gently rolling course profiles will help you practice holding the TT position while pushing slightly higher power. And the amazing scenery will make the minutes fly by.

Lago di Garda, Italy

ESTIMATED RIDE TIME

55 mins

For those looking to get around an hour of ride time in, the Lago di Garda (aka Lake Garda) route on ROUVY should be top of the route choice list. Stunning northern Italian scenery, combined with a few little rolling hills to give you a few variations in power output while holding the TT position. Perfetto!

Ride Lago di Garda, Italy route on ROUVY

Atlantic Road, Norway

ESTIMATED RIDE TIME

45 mins

If you’ve got more than 30 minutes to ride, the Atlantic Road route in Norway is well worth checking out. Famous for it’s incredible views, this road cuts across the Atlantic connecting two of the largest towns in Norway. With only 120m of elevation gain, you’ll be able to stay down in your TT bars. And with such incredible scenery to experience via the immersive virtual reality video – you won’t be short of motivation to practice keeping your head low but your eyes forward! Expect to be riding for around 40-50 minutes.

Ride Atlantic Road Norway route on ROUVY

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Long, flat routes on ROUVY >60 minutes

Rain spoiled play on your Sunday long ride? Looking to practice taking on your nutrition in the aero position? These longer ROUVY routes will be just the ticket. Flat, or gently rolling, the course profiles are suited to staying down on the TT bars for the majority of the ride. Meanwhile the scenery will help to keep you entertained.

Challenge Taiwan

Challenge Taiwan is an incredibly popular race, typically selling out within a few days of entries going on sale! If getting out to Taiwan to experience this long distance triathlon first-hand isn’t feasible, riding a lap of the route on ROUVY is a good second choice. Just shy of 90km, with some rolling hills, this route is ideal for getting a solid 3hrs ticked off holding your aero position as much as possible.

Ride Challenge Taiwan route on ROUVY

Taupō

Racing 70.3 worlds – or wish you were? Experience the magic, and the incredible scenery, of Taupō on ROUVY. Another ~90km route that’ll take you around 3hrs, this predominantly fast and flat out and back route on ROUVY will give you ample opportunity to get into a rhythm riding in the aero position. Use these longer indoor rides to practice taking on fuel while in the aero position too, so that your stomach can adapt to digesting nutrition in the cramped TT position.

Ride Taupō route on ROUVY

Got your aero position dialled and looking to fire up your climbing legs instead? Check out our pick of the best ROUVY routes to improve your climbing.

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