When it comes to spin classes, the first step to a goodworkout is to properly set up your ride. Below are steps to ensure for a safeand comfortable workout. Be sure to arrive early and make adjustments asneeded.
1. Locate Knobsand Adjustments
Get familiar with the indoor bikeat your gym by finding the knobs and testing the adjustments made by each.Typically you’ll find two knobs for handlebar adjustments, one over your barsto move them back and forth, and one under the handlebars to adjust the height.You’ll also typically find two knobs near your seat, one behind our saddle thatmoves back and forth, and one under your saddle for seat height adjustments.
2. Adjust YourSaddle
First, adjust your bike’s saddleheight for a comfortable ride. To determine the height best for you, place yourfeet on the pedals or in the clips and rotate the pedals until one leg reachesthe bottom of your stroke. The extended leg should have a slight bend in theknee and should never be completely straight. Fine-tune your seat height toensure your knees are staying parallel to the middle bar and not bowingoutward. Second, adjust the distance of yourseat from the handlebars so that the top of your knee and the tip of your toesdraw a straight line toward the floor
3. Fine-TuneHandlebars
First, position the handlebars fora comfortable ride. Limit the strain on your neck and back by adjusting theheight of the handlebars. Seek to keep your handlebars at the same height toyour saddle. If necessary, raise the height of your handlebars for added backsupport. Second, enhance your ride by tuningthe handlebars distance forward or backward. Keep a slight bend in your elbowwhen riding, allowing for a neutral ride without having the reach for the bars.
4. Tighten andLock Knobs
Check to ensure all of the knobs onyour bike are tight before you begin your ride.
5. Dig in! Strapor Click in Your Shoes
If you are wearing cleats, fit themdirectly into the spin bike’s pedals. If you don’t have cycling shoes, use the“cages” on the pedals to strap in. Tighten the straps around your feet like aseatbelt, snug but not too tight. Now you’re ready to ride!
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