Setting up your bike correctly before any indoor cycling class is crucial, to prevent both strains and other injuries.
Muscle can exert a greater resistance when it is longer versus shorter, therefore the ideal
position is as high as possible within a safe range. Ideally, there should be a 37 degree
angle at the knee when the leg is at the bottom of the pedal stroke.
If the saddle is too high, the hips will rock from side to side, which may lead to a pain in the
back of the knee.
If you’re unsure about saddle height, it is better to adopt a slightly higher versus lower position as long as the knee joint does not lock at the bottom of the pedal stroke.
With the cranks in the 3 and 9 o’clock position, the front leg knee should be directly over the pedal axle. This is considered to be the ‘neutral knee position.’
Some riders may find that they can exert a greater force on the pedals with the saddle slightly further back from the neutral position. However, it must be remembered that they will have to flex further forward to reach the handlebars.
If unsure about the fore/aft position it is better to be further back versus forward, as this provides protection for the knee by keeping the knee joint less flexed during the pedal stroke.
As there are no aerodynamic considerations in indoor cycling, handlebar height should be primarily based on comfort.
Those riders with less flexible hamstrings or lower back will feel more comfortable with the handlebar higher and torso more upright.
The more flexible rider may be able to adopt a more aggressive, forward-flexed position which enables greater force exertion.
It is also important that handlebar height allows the rider to reach the different hand positions while maintaining the neutral spine position.
The ball of the foot should be placed over the pedal axle. This will maximise efficiency and minimise the risk of injury.
The V-Core Balls
The Bench Press