Bike set up

Before starting an indoor cycling session you must complete a safety check to ensure your bike is working correctly. You should go through the bike set-up with participants at the start of the session (paying particular attention to new participants), looking for any damage to the bike that may impinge on the session. For example, the handlebars should not be worn out, the saddle should be adjustable and lockable in a fixed position and the foot straps should be adjustable.

Three point check

The three-point check will help participants set their bike up in the correct position using their own body as a guide.

1. Saddle height

Stand next to the saddle and adjust the height so there is a distance the width of around three or four fingers between the upper edge of the saddle and the hip bone.

2. Saddle to handlebar height

The saddle and handlebar must be at the correct height in relation both to the participant and to each other. After setting the saddle height (as above), adjust the height of the handlebar so it is no lower than the height of the saddle. It can be set slightly higher for comfort.

3. Horizontal adjustment – saddle to handlebar distance

Adjust the position of the saddle (using the adjustment mechanism underneath) so that your elbow can touch the saddle and your middle fingertip is touching the middle of the handlebar.

Hand grips

There are several different hand positions that can be adopted, and these are shown below. Participants can choose whichever grip they find most comfortable, although certain grips may particularly suit specific drills. For example, a standing hill climb drill may suit grips two or three. When changing hand position, one hand should always been in contact with the bike.

Grip 1

Grip 2

Grip 3

Grip 4

Grip 5

Grip 6

Please note, not all bikes will have handlebars that allow for the above pictured hand positions.

Pedal technique

Correct technique during an indoor cycling session will recruit the required muscles at different phases and improve the participant’s cycling efficiency. The legs should work in a coordinated manner with one leg pushing and the other leg simultaneously pulling. During the pushing phase the quadriceps and gluteals are engaged to create a downward force to move the pedal.

As the leg is reaching an extended position, the quadriceps and gluteals become less involved and the gastrocnemius and hamstrings start to engage in the upward motion, the gastrocnemius engaging at the start of the upward movement.

As the leg straightens the hamstrings begin to become more involved causing the flexing of the knee.

As the knee is in a flexed position, the pushing phase of the movement begins again. This alternating push/pull motion must be conducted in a smooth manner and practised regularly.