We’ve pulled together a few tips to set yourself up to ride like a pro. Posture and bike set-up is crucial for indoor cycling to avoid unnecessary pressure on knees and wrists, or neck and back strain.
Start by standing next to your bike, with the top of the seat near your hip. Once seated with your foot at the bottom of the pedal stroke, your leg should have a very slight bend at the knee.
Make sure your handlebars are high enough to be able to maintain a straight spine, your shoulders should be relaxed and down. Keep a slight bend in your elbows, your elbows in alignment with your wrists and knees. Hands should be light on the handlebars, and avoid having too much of a bend through your wrists.
Keep your weight on the pedals
Stabilise your weight in your hips so that your knees stay over the centre of the pedals. Hinge forward at the hips and engage your abdominal muscles. Your knees should be aligned with your hips and your feet.
Keep your feet flat
Press through each pedal stroke without pointing through your foot, driving from the ball of your foot, to reduce pressure on your knees and strain on your quads. Similarly, pull up from your knees and toes on the upstroke.
Hold your head up
If you let your head flop or fall forward as you ride, you’ll set yourself up for neck strain. Maintaining a strong core is crucial to enjoying a healthy and safe cycling class. Relax your shoulders and look out at the “road” ahead. Take deep breaths in through your nose and exhale through your mouth.
Follow these tips and your ride will improve out of sight. As always, we’re here to help so if you need a hand or have a question on how to optimise your bike setup come and have a chat with us.