She Strengthens

Getting Started with Indoor Cycling: A Beginner’s Guide

Are you ready to take the leap and try indoor cycling, but feeling a bit intimidated? You’re not alone! Stepping into a dimly lit room filled with seasoned cyclists can be overwhelming. But fear not, we’ve got you covered. With the help of expert cycling instructor Wil Ashley, we’ll walk you through the essential steps to set up your indoor bike and get you pedaling like a pro in no time.

Arrive Early and Avoid the Rush

Before your class begins, arrive a few minutes early to get settled and comfortable. This will give you time to adjust your bike and get familiar with the setup. Remember, it’s always better to be early than late, especially when it comes to indoor cycling.

Setting Up Your Bike: The Essentials

Saddle Height: Get It Just Right

The saddle height should be level with your hip, allowing your knee to form a 90-degree angle from your hip. This is a great visual point of reference to use as your base. Simply raise your leg to check the height, and adjust the saddle accordingly.

Knee Bend: The Key to Comfort

When seated, your knee should have a slight bend. To achieve this, get on the bike and allow your leg to fully extend, so the pedal is at the bottom of its rotation. Your leg should be neutral, not locked, with a slight bend at the knee. If you’re unsure, try standing and shifting your weight to one leg – the other leg will naturally bend, giving you an idea of the correct position.

Elbow Bend: Relax and Unwind

Your elbows should have a slight bend, allowing your shoulders to relax and your upper body to stay comfortable. The handlebar height will depend on your hip flexibility, so adjust accordingly. If you have back problems or are pregnant, start with the handlebars closer to your seat to maintain a comfortable upright position.

Using the Cage to Your Advantage

If you’re wearing sneakers instead of cycling shoes, push your foot as far forward in the cage as possible and tighten the strap. This will help prevent numbness in your feet during the class. Consider investing in shoes with stiffer soles, such as trail shoes, to improve circulation and comfort.

Cycling Shoes: Take Your Ride to the Next Level

Investing in a pair of cycling shoes with cleats can make a significant difference in your ride. They allow you to utilize your upstroke, relieving pressure from the top of your foot and providing a more efficient pedal stroke.

Ride Like a Pro: Tips and Tricks

Stay tuned for our next article, where we’ll dive into the world of proper riding techniques and common mistakes to avoid. With these tips and tricks, you’ll be well on your way to becoming an indoor cycling pro!