Ride for Success - Setting Up Your Indoor Bike
Whether you have been riding on a stationary bike for years or this is the first time, let’s start by adjusting your bike.
So, before you hit the *indoor* road, let's set you up for success and make a few adjustments.
Seat Height
Standing next to your saddle and facing forward, locate your hip bone.
Move your seat height to the top of your hip bone.
Lock this position.
Take a seat on the bike and slowly cycle your feet. While moving your feet, your hips should feel stable with your knees staying below the hip bone.
Make any adjustments needed remove pain from the lower back or knees.
Clips or Cages
Most indoor bikes will have both cages for tennis shoes and clips for cleats. The most common indoor cleats are SPD or Delta.
Whichever you choose to ride with, make sure the ball of your foot is secure as you pedal. You will be pushing and pulling from the balls of your feet to generate power and ride.
While strapped or clipped in, extend one leg to the 6 o’clock position. While your leg is extended down, look for a 25-35 degree bend in your knee. Not completely locking out your leg, but allowing extension.
If clipped in: press through your heel to the ground in this 6 o’clock position. Your leg should fully extend without altering your hip placement.
If using cages: remove your foot from the cage and place your heel on the pedal. Press through the heel to the ground in this 6 o’clock position. Your leg should fully extend without altering your hip placement.
Handlebars Height
General Rule: handlebars should be equal or greater than your seat height.
For more advanced or competitive riders, you might rider lower in a more aerodynamic posture with lower handlebars.
For those new to cycling or with lower back pain, pre- or postnatal, of for general comfort, handlebars may be adjusted higher than your seat height.
Note: as my pregnancy progressed, my handlebar height increase.
Seat/Handlebar Fore and Aft
Depending on your bike, one or both of these might be adjustable.
Seat Fore and Aft (forward and backwards)
When seated at the proper height, press down on the pedals until both feet sit at 3 and 9 o’clock position, as if standing on level ground. From here, look at your most forward knee. In this position, your knee should be directly over the ball of your foot.
Make seat adjustments fore or aft to allow for this proper knee to foot stacking.
Handlebar Fore and Aft (forward and backwards)
Off the bike, bending your arm at 90 degrees, place your elbow against the front of your seat and extend your fingers towards the handlebars.
General rule: the space between your elbow and fingers should be the distance from seat end to handlebars.
There are circumstances where this might differ; pregnancy, back pain, general comfort.
Get on the bike and test it out
Each bike has its own locking mechanisms. Make sure to test all components of your bike before setting out for your first ride.
When on the bike, make sure you feel safe and strong while pedaling. The seat and handlebars are secure and not moving as you ride.
Make any necessary adjustments prior to starting your ride.
PLEASE - if you feel any discomfort during your ride. Come off the bike and make adjustments. Your safelty and comfort trump a non-stop ride.