HOW TO SET UP YOUR SPIN BIKE CORRECTLY & CLIP IN SAFELY

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Indoor Cycling is a fantastic sport, it’s addictive and, it’s great for your health and anyone can do it. Knowing how to set up your bike is a fine art, but it can be the difference between an efficient workout and a wasted one.

To set up your spin bike correctly, you need to adjust your saddle height so it's parallel with your hip. Then, once you're on the bike, get into the correct riding position: your knee should be over the ball of your foot with the pedal at 3 o'clock, and your other knee slightly bent with the pedal at 6 o'clock.

As a good starting point, stand alongside your bike and bring the saddle up until it’s parallel with your hip bone. For most people this will be the ideal saddle height.


1. ADJUSTING YOUR SADDLE HEIGHT

Saddle height is a lot more important than you might think. Not only is it key to your comfort throughout the session, it directly effects how effectively you can drive your heel. If your saddle is too high you could lose a significant amount of leverage, and if it’s too low you could experience knee pain.

As a good starting point, stand alongside your bike and bring the saddle up until it’s parallel with your hip bone. For most people this will be the ideal saddle height.

Once you’re on the bike and in the right riding position (knee over the ball of your foot with the pedal at 3 o'clock; knee slightly bent with the pedal at 6 o'clock), you'll maximize your energy output and also be able to adapt your technique to different terrain, cadence and effort levels.

2 CHECK YOUR SEAT POSITION

When deciding on a bike saddle position, central may be great for some people, but spin bike seats are designed to adjust backwards or forwards for anyone taller or shorter than average.

The goal is to have your knees properly aligned, relative to your feet. Sit on the saddle in riding position, with your hands on the handlebars and the balls of your feet over the centre of the pedals. Position the pedals so that they’re level with each other, feet in 3 o’clock and 9 o’clock positions.

Take a look at your forward leg and imagine a line going from your knee. Is your kneecap directly above the centre of the pedal? If the answer is yes, your seat is good to go.

3. FINE-TUNE YOUR HANDLEBARS

You’ll need to alter the height and position of the handlebars to keep your shoulders roughly in line with your elbows and hips.

The perfect handlebar setup is comfortable and limits unnecessary strain on your neck and back, while encouraging an effective, powerful riding position. If you’re more experienced, chances are you’ll be able to keep the handlebars at the same height as the saddle (the most effective position in terms of power output).

If you suffer from back problems or are recovering from an injury, you may want to keep the handlebars slightly higher to avoid aggravating any lingering weaknesses. However, we’d encourage anyone who starts with higher handlebars to begin lowering them to saddle height over time, to strengthen your core and boost overall workout efficiency.

4. HOW TO CLIP IN THE PEDALS


Sit on or stand over your bike with one foot firmly on the ground. Find the U-shaped side of the pedal, then slide the ball of your foot down while dropping your heel until you hear a click. Wiggle your foot to make sure the cleat's secure, then repeat the above steps to clip in with your other shoe. Below is a helpful video for clipping in

Wiggle your foot to make sure the cleat's secure, then repeat the above steps to clip in with your other shoe. Below is a helpful video for clipping in!

Note: Cycling shoes will need regular tightening after usage. If your shoes feel loose while riding or if they are making a clicking sound, we recommend tightening the screws on the bottom of your shoes after each ride. An Allen wrench and pair of SPD are for sale at the Front Desk at $11 with free installation when you purchase your Tiems at Ameanspinn.

Note: Cycling shoes will need regular tightening after usage. If your shoes feel loose while riding or if they are making a clicking sound, we recommend tightening the screws on the bottom of your shoes after each ride. An Allen wrench and pair of SPD are for sale at the Front Desk at $11 with free installation when you purchase your Tiems at Ameanspinn.


NOW LET’S BURN THOSE CALORIES AND RIDE

Video coming soon…



amina muhammad