It’s important to have your bike set up properly to maximise efficiency of your ride and to avoid your risk of injury as bad form can lead to a sore lower back or extra-tense shoulders.
*PLEASE NOTE OUR BIKE PEDALS DO NOT HAVE FOOT CAGES. CYCLE SHOES ARE AVAILABLE FROM OUR STUDIO FOR YOUR RIDE.
Setting up your bike the correct way.
As we spend a lot of the class out of the seat it is a good rule of thumb that your handlebars are at a number that is 1 or 2 higher than the seat. Handlebars can be higher if rider is new or prefers that. Remember handlebars are there mainly for balance but should be high enough for comfort and reach.
Raise your leg so knee forms a 90-degree angle from hip. Adjust your seat to be level with hip bone height. When seated your ankle, knee and hip is inline with a slight bend (20-30 degree) in your knee on extension.
Length of forearm plus 3 fingers width, the handlebars should be far enough away that your shoulders can relax and you have a small bend at your elbows. Slide the saddle forward or backward to adjust.
Please note that if you have back problems or are pregnant, remember to let the instructor know and have your handlebars closer to your seat, enabling you to sit more upright and prevent pressure on your back.
Place hands on the middle of the handlebars, allow torso to hinge forward naturally at hip bringing the forearms onto handlebars and engage core to keep a straight back. Keep upper body relaxed.
Hands at the sides of the handlebars or in-front of you on the bars, close to body.
Move your hands forward to the ends of the handlebars. With back straight, core engaged, hinge forward slightly so you can keep a natural bend in arms, and bottom is back, hovering over saddle. All of the weight is in the glutes, hamstrings, and quads. No discomfort or tension should be in the lower back, neck, or shoulders.
If you feel tension, strains, or stress in some part of your body as you ride, don’t push through. Keep the legs moving and ease back on the resistance and readjust your position.
Clipping in/out of pedals – To clip in, slide your cleat forward over the pedal until it catches, then push down your heel. (The click sound means you’re secure.) To un-clip, flick your ankle away from the pedal.
Resistance: Turn the resistance knob to the right to increase the intensity and challenge.
The Fix: Untuck your hips and send butt back to hover over the saddle.
The Fix: Relax your posture and keep your hips back toward the saddle. Make sure your knees never go past the resistance knob on the bike.
The Fix: Lift your head so there’s a straight line from neck to back and think about creating perfect circles with your pedal stroke.
The Fix: Engage core to keep weight centred over the bike and minimize bounce.
The Fix: Support upper body with core (bring naval to spine) so shoulders and arms can relax, and hands rest lightly on handlebars.
To clip in, slide your cleat forward over the pedal until it catches, then push down your heel. (The click sound means you’re secure.) To un-clip, flick your ankle away from the pedal.
Turn the resistance knob to the right to increase the intensity and challenge.