Handlebars also slide back and forth on some bikes… Again start at a neutral position.
If you have back issues, it’s recommended that the handlebars be up a little higher. An avid outdoor cyclist may prefer the handlebars quite low, while most indoor riders are more comfortable with the bar at seat height or higher. If the knee is at 90 degree angle and falls over or behind the ankle, slide forward. If the knee goes too far forward over the toes, slide the seat back. Whichever foot is in front, check to see where the knee falls. Then, get your body into riding position (hips back, neutral – not rounded or hyperextended – back) and bring one pedal directly in front of the other so that the cranks of the bike are even with each other. Start with the saddle in a neutral position.
You want your knees to be over the ball of your foot. The saddle slides back and forth and that position is determined by the angle of your knees and where they fall over the pedals. If the knee is too bent and you are not getting that fuller extension, you need to lift the seat higher. If you hyperextend the knee (a.k.a. lock the knee) or feel as though you are reaching for the pedals, it’s an indication you need to lower the seat.
INDOOR SPINNING BIKE FULL
Try sitting on the bikeĬlip into the pedals and bring your foot/pedal to the bottom of the pedal stroke…you’ll want a relatively full extension with a slight, soft bend at the knee. Place your hands on your high hip bones and/or lift your knee up to hip height to get an idea of where the seat should line up. Remember to set up from the back to the frontĪdjust the seat, then the handlebars.
INDOOR SPINNING BIKE HOW TO
BYKlyn Master Instructor Kat Piola gives us the lowdown on how to set up your indoor cycling bike.ġ. Proper bike set-up can make your next spin class both injury-free and more enjoyable. We covered the basics in Indoor Cycling 101, and now we are here to help with bike set-up. Indoor cycling classes can be a wee bit overwhelming between the dark room, loud music, figuring out how to set-up a cycling bike and learning how to clip your cycling shoes in and out of the pedals.
First time trying indoor cycling? Here’s how to get started.
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