She Strengthens

Get Ready to Ride: Mastering the Indoor Cycling Setup

Are you new to indoor cycling classes? Do you feel intimidated by the dim lights, loud music, and seasoned riders who seem to know exactly what to do? Don’t worry, we’ve got you covered! With the help of expert cycling instructor Wil Ashley, we’ll guide you through the essential steps to set up your indoor bike and ride like a pro.

Arrive Early and Get Comfortable

First things first, don’t rush into your class at the last minute. Get there a few minutes early to get settled and comfortable. This will give you time to adjust your bike and get familiar with the setup.

Saddle Height: The Perfect Fit

To find the perfect saddle height, raise your leg so your knee forms a 90-degree angle from your hip. Adjust the saddle to be level with your thigh. This is a great visual point of reference to use as your base. You’ll fine-tune it in the next step.

Knee Bend: The Key to Comfort

When seated, your knee should have a slight bend. 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 what this feels like, try standing and shifting all your weight to one leg. Your other leg will naturally bend – that’s the same small bend you want on the bike.

Elbow Bend: Relax and Ride

Your elbows should have a slight bend, depending on how comfortable you are. For most, 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. The height of the handlebars depends on how flexible your hips are, so raise or lower them according to where you feel comfortable in and out of the saddle.

Cage Advantage: Sneaker Savvy

If you’re wearing sneakers instead of cycling shoes, push your foot as far forward in the cage as possible and tighten the strap. Sneaker-wearers may feel numbness in their feet midway through class, which is likely because you’re bending your foot each time you pedal and cutting off some circulation. Shoes with stiffer soles will help prevent that.

Cycling Shoes: The Ultimate Upgrade

Consider investing in a pair of cycling shoes with cleats. They’ll clip into the pedal and relieve pressure from the top of your foot. They also allow you to utilize your upstroke, rather than just pushing down on the pedals. Trust us, it makes a difference!

Ride Like a Pro: Stay Tuned

In our next article, we’ll show you how to ride properly and avoid common mistakes. With these tips and a little practice, you’ll be riding like a pro in no time! Special thanks to Wil Ashley, cycling instructor at Equinox, who modeled for us.