Is your seat too uncomfortable? Does your back hurt during a workout? Do you find your joints getting a little sore after class? Does something about the bike seem off?
Well, if you enter a spin class and just hop on a bike a couple of minutes before class starts, you are sitting on a seat adjusted to fit someone else. It’s advisable to come in a little early and ask for the instructor’s help to set it up, even better, learn how to do it yourself.
Follow these 4 major guidelines to set-up your bike like a pro
When you sit on the bike it is important to make sure that your legs are not completely straight and locked on pedaling downwards, and not too bent either. The perfect way to determine the saddle height is to stand next to the bike facing towards the handlebar and adjusting the height to your hip level. Our highly trained instructors at PedalBeat vouch for it to be the most comfortable, easy and effective way to determine the saddle height for a good spin workout.
Ideally, the handlebar should be a forearm distance from the seat plus a couple of inches more. It is suggested that the handlebar be at the same height as the saddle or slightly higher. This helps prevent any impact on your neck and back.
Common Misconception: The higher the height of the handlebar, the better it is for the back and spine.
If toe cages and straps are used, it’s important to align the ball of your foot over the centre of the pedal. Since it’s the widest and steadiest striking foot surface, it offers a comfortable cycling experience.
For clip-ins, there are no major techniques involved. It just requires you to get used to it. Simply jump on the bike and clip one foot in as you pedal down till you hear the click. Repeat this for the other foot. Kick your heel sideways to unclip and get out.
During an intense session, it is important to fuel properly. You may not feel exhausted or fatigued to keep fuelling, but sipping water and essential salts is a good idea to prevent the muscles from getting tired and thereby not exposing them to wear and tear.
Keep these steps in mind when you go for your next spinning class. Make a strict 7 minutes early rule and take your time to get the perfect set-up for your bike. Now that you know how to make the most of your spinning class, be a rockstar and ride to the rhythm.
When in doubt, pedal it out.