How to set yourself up for a successful ride!
There is something so fun about music blasting while spinning your legs and CYCLE is sure to deliver! There are a number of ways to ensure that you are in for a successful ride: your bike setup, form, hand positions, understanding tension and making adjustments throughout your class.
Cycling is not just fun but its also a great way to get a quick sweat session in as a low impact cardiovascular workouts. What do I mean when I say low impact? Well, it means its easy on the joints so perfect for rehab and great for aging populations who are looking to stay active without putting extra pressure on the joints. Every pedal stroke is powerful and each session a test of both strength and endurance incorporating a variety of intervals. It is suited for all levels however because there is no visual demonstration I do keep choreography out of these classes for safety reasons. If you are a comfortable rider and would like to layer it in by all means you can!
BIKE SETUP: is key to an injury free and enjoyable cycle! A seat too low puts unnecessary pressure on the knees, a seat too high will overstretch your reach and cause hips to sway, a seat too close to your handlebars will compress the spine to name a few!
Start back to front - adjust the seat and then the handlebars
Use hip level as a gauge ensuring that the seat height is hip height
Once you are on your bike and clipped in bring one foot to the bottom of the pedal stroke. At full extension there should be a soft bend in the knee
Adjust the seat back and forth to achieve a 90 degree angle of your knee in relation to the pedal. The knee should be directly above the ball of your foot.
Handlebar height is personal but typically for beginners higher handlebars is best. If you have back issues raise them up as well!