If your stationary bike is not adjusted to suit the unique demands of your body, you may become uncomfortable during your workout or even develop an injury. Take a few minutes before you begin your bike ride to perform the necessary adjustments. Make a note of the position and settings that you use so that you can set your bike up quickly and easily next time you use it.
Step 1
Stand next to your bike and adjust the saddle so that it is level with your hip. Sit on the bike, place your heel in the middle of the pedal and push directly downward. Your knee should be slightly bent at the bottom of the pedal stroke. Adjust your saddle height if necessary.
Step 2
Place your hands on the handle bars. Keep your upper body relaxed and begin to pedal. If your knee moves forward of the center of the pedal, move your saddle backwards slightly. If your knee is behind the center of the pedal, move your saddle forwards slightly. You knee should be directly over your pedal when your knee is bent to 45 degrees.
Step 3
Adjust the height of the handlebars so that they are 3 to 5 inches above the level of your saddle. The higher you set the handlebars, the more upright your torso will be. Lower the handlebars to increase the forward angle of your torso as you become more comfortable and proficient.
Step 4
Place the ball of your feet on the center of the pedal and tighten the toe straps. The straps should hold your foot securely in place but not be so tight that they reduce the blood flow in your feet.
Step 5
Fine tune all of the adjustments in Steps 1 through 4 until you are completely comfortable on your stationary bike.
Tips and Warnings
- If the seat or handlebar become loose during your workout, slow down, stop and re tighten. Riding a stationary bike can make you very hot and sweaty. Have a towel close at hand and stay well hydrated by drinking water of sports drinks as you work out.
- Stationary bikes use heavy fly-wheels for resistance. Do not suddenly stop pedaling as the crank arms will continue to turn and may result in injury. Do not exceed the height safety limits indicated on the handlebars and/or saddle. Setting the handlebars or seat too high can result in mechanical breakdown and injury.
References
- "101 Cycling Workouts: Improve Your Cycling Ability While Adding Variety to Your Training Program"; David Ertl; 2009
- "Cycling Anatomy"; Shannon Sovndal; 2009
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