Pedal to the Metal: Indoor Cycling 101

Whether you cycle in a class or on a stationary bike at home, indoor cycling is one of the safest cardio workouts you can perform. Old or young, experienced athletes or exercise newbies, anyone in reasonably good health can cycle indoors, and you can make it as challenging or as easy as you like simply by varying the resistance and speed (cadence) at which you ride. Here are five tips to help you get the most out of your riding experience.

1. Saddle up. Set your bike saddle to the proper height by standing next to the bike and lifting your knee up until it's as high as your hip. Match the saddle height to the height of your upper leg in that position. Make sure that your knee joint is not locked out at the bottom of the pedal stroke (when your foot is level to the floor). In other words, your knees should remain soft at the bottom of the pedal stroke.

2. Set your position. For average indoor cyclists, the best position is to sit a bit more upright with the handlebars higher than your saddle. Feel a sense of length in your spine and roll your shoulders away from your ears and your shoulder blades down the back. Keep your neck and head aligned with the rest of your back so that you don't drop your head, and you don't look up (which may compress your cervical spine).

3. Engage your abs. Everything comes back to those core muscles. Maintain a constant sense of core muscle engagement to protect your back and prevent you from bouncing all over the saddle while you ride. Slightly tighten, or "crunch," your abs as you pedal.

4. Keep your knees parallel. Don't open your knees too far out or pull them toward one another. Both positions will strain your knees.

5. Relax. Cycling should be a fluid, graceful movement. Relax your forehead and jaw. Lighten your grip on the handlebars and relax your toes. Just go. It's a simple, intuitive movement, and you shouldn't think too much or try too hard.