How To Adjust Indoor Cycling Bikes: A Quick Guide
Indoor cycling or spinning classes can be a little bit overwhelming in between the darkroom, loud music, and a whole bunch of pedaling people who all seem to know what to do. Even ten minutes of this class feels like torture, especially if you don't have your bike adjusted correctly. However, knowing how to adjust indoor cycling bike can make a massive difference in the way you feel and how you perform. We have listed down some tips on how to adjust indoor cycling bikes so you can fully enjoy your session the next time you attend your indoor cycling class.
Steps on How to Adjust Indoor Cycling Bikes
1. Set up from back to front
The first thing to do is to adjust the seat, then followed by the handlebars.
2. Use hips as a guide
- Your seat should be about hip height.
- Stand right next to the bike's saddle
- Put your hands on your high hip bones or lift your one of your knees to the hip height so you'll have an idea where your seat should follow.
3. Try sitting on the bike
- Clip both feet into the pedals.
- Bring your foot to the bottom of the pedal stroke. You would want a full extension with a slight, soft bend at the knee.
If you hyperextend your knees or "lock the knee" as they call it, or you feel as if you are reaching for the pedals, then it's a sign that you need to lower your seat. If your knees are too bent and you are not getting that fuller extension, you need to lift your seat higher.
4. Discover the power position
The bike's saddle glides back and forth. That position is identified by the angle of your knees and where they fall above the pedals. We would want our knees to be over the ball of our foot when cycling. Here are ways to do this:
- Begin with the saddle in a neutral position. Put your body into riding position with hips back, neutral, and not rounded or hyperextended back.
- Bring one pedal straight in front of the other so that the levers of the bike are even with each other.
Whatever foot is in front, check where the knee falls. If your knee moves too far forward over your toes, slide the seat a little back. If the knee is at a 90-degree angle and falls behind or over the ankle, push forward.
5. Raise the bar
Handlebars are subjective. An avid outdoor cyclist prefers quite low handlebars, while most indoor cycling enthusiasts are more comfortable with a seat-height or higher handlebars. If you have back issues, a higher handlebar is recommended. Knowing how to adjust indoor cycling bike is necessary for your comfort.
6. Final checks before you get started
Handlebars are also sliding back and forth on some bikes. Again, start in a neutral position. You should be able to comfortably grip handlebars without trying to reach for them while maintaining your shoulders pulled back and away from your ears while your elbows are softly bent.
Always keep a light grip on the bars and let your legs bear your body weight. Double-check that your knees don't hit or become awkwardly close to the bar as well.
Now, you're ready to go! Warm-up a little and feel at ease and comfortable on your bike. If you need any final adjustments, you can do it before the ride gets underway.
Note: If you're a new rider, you should get assistance from your instructor or any cycling studio staff because they are knowledgeable on how to adjust indoor cycling bike. Don't be shy to speak up and ask for help.
We hope that this guide on how to adjust indoor cycling bikes will make you realize the importance of using a properly adjusted cycling or spin bike not only for your safety and workout success but also for the equipment's longevity and maintenance.
Moreover, your knowledge about this is just as crucial, regardless if you're a newbie or not.
Whether you only use the bike or you share it with somebody, it won't hurt if you spend a few moments to check the equipment before hopping into it to make sure that everything is in place. You should know on your own if the exercise equipment is safe to use or not. After all, only you can decide what's comfortable for you. Happy riding!
November 2, 2020
by: Alana Patrick
Working out or riding a bike cross trainer or a stationary exercise bike is one of the most efficient and effective ways of burning your calories and body fat while strengthening your lungs, your heart, and your muscles.