Purpose: Prior cycling research has primarily investigated lower limb muscle activation, biomechanical power output, and aerodynamic drag, often overlooking upper limb functions, posture-specific fatigue, and applicability to amateurs. This study examines the relationship between aerodynamic drag and upper limb muscle activity to identify optimal cycling postures balancing aerodynamic efficiency and physiological demands. Methods: Nine male recreational cyclists participated in 3 sessions: 1 wind tunnel session measuring drag area and 2 sessions assessing surface electromyography (EMG) of 6 upper body muscles—flexor carpi radialis (FCR), biceps brachii (BB), medial triceps brachii (TB), anterior deltoids (AD), upper trapezius (UT) and lumbar erector spinae (ES)—in drops and hoods hand positions across ten forearm angles. Results: Results showed a linear relationship between aerodynamic drag and composite EMG with forearm angle (R2 > 0.9). Lower forearm angles reduced drag but increased muscle activity. Muscle TB dominated muscle activation in both hand positions. More crouched postures increased EMG amplitude in BB and TB in drops (P < .05), and BB, TB, AD, and UT in hoods (P < .05), with reduced median frequency in FCR in drops (P < .05). Conclusions: Reduced drag in aerodynamic postures corresponds linearly to increased upper limb muscle activation, with greater recruitment of FCR, BB, and AD in drops, and of UT and ES in hoods. Pareto optimality analysis indicates drops are more effective for crouched postures, while hoods optimize upright postures. These findings guide cyclists and coaches in selecting postures that balance aerodynamic efficiency and physiological demands for specific conditions.
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