Indoor cycling is a group class taught on specialized bikes. There are many benefits to this type of class, including not having to rely on weather conditions or worry about it being too dark to ride. Indoor cycles adjust for different sizes and shapes. The adjustments allow the bike to be fit to you. To ensure your safety on a bike, show up to the class 10 to 15 minutes early to let the teacher know you are a beginner and to prepare your bike for the class.
Pedals
Wear clip-less biking shoes if you have them. If not, a stiff-soled athletic shoe will work. The ball of the foot should be placed in the middle of the pedal whether using clip-less pedals or foot cages. If using the cages, tighten up the straps before pedaling.
Seat Height
Correct seat height is necessary for a comfortable workout and to avoid injury. Adjust the seat so it falls at hip height. While pedaling, look at the leg at the bottom of the down stroke. The knee should have a slight bend of 25 to 35 degrees. If the knee is totally straight or has a larger angle than 35 degrees, readjust the seat.
Seat Position
Indoor cycles have seats that move forward and backward. This benefits riders who have a longer torso or reach than others and allows you to align your knees correctly with the feet. Sit on the bike in riding position. Move the leg into a 90-degree angle so that the feet are level with each other. Make sure the feet are positioned with the balls of the feet on the middle of the pedals. Pretending you have a string attached to your front knee, the string should fall to the center of the pedal. If it is in front of or behind that mark, readjust and try again.
Handlebar Height
The purpose of the handlebar adjustment is to ensure comfort for the rider. Determine handlebar height by finding the position that puts the least amount of strain on the neck and back. Higher handlebars relate to less stress on the neck and back.
Tension
Check that the tension on the bike is all the way off before you get on. Previous riders may leave tension on the flywheel after their workout. Pedaling with tension before warming up can result in knee pain or injury.
Member Comments