Getting started – health and safety and bike set up

Section 2: Indoor cycling fundamentals

Getting started – health and safety and bike set up

Studio cycles are available in various makes, models, shapes, and sizes and have adjustments to make them suitable for many people of varying shapes and sizes, these include:

• Saddle height adjustment

• Handlebar height adjustment

• Horizontal saddle adjustment (fore / aft).

The image below identifies the main components of a typical indoor cycle (NB: some models may differ in their design).

Saddle Brake LCD display

Handlebars

Horizontal adjustment of the saddle

Saddle height adjustment

Crank Handlebar height adjustment

Flywheel

Pedal

Saddle height

Setting the correct saddle height is probably the most important aspect of bike set-up for ensuring comfortable and efficient cycling.

If the seat is too low the posture becomes cramped which may put excessive strain on the knees. If the seat is too high, this may cause the hips and pelvis to rock from side to side and may potentially put a strain on the lower back.

One of the most common ways to assess the height of the saddle is to ensure it is in line with the point of the hip when standing. An alternative method would be to sit on the saddle with the balls of the feet

on the pedals. With the pedal at the bottom of the pedal stroke, there should be a slight bend in the knee. The leg should feel then feel extended, but not stretched or restricted.

Handlebar height

When on the saddle, if the bars are the correct height, the torso should be leaning forwards and, with the hands on top of the bars and a bend in the elbows. For comfort, the handlebar can be slightly higher than the seat. However, creating too great a difference between the heights will result in a more upright position which adds to the compressional load on the back.

Once all participants have determined and set their chosen position, then it is important to ensure that all seat pins are tightly secured before starting the class.

Horizontal adjustment: saddle to handlebar

The correct horizontal placement of the saddle will promote safety while riding, increase pedal stroke efficiency, and make the indoor cycle more comfortable.

Therefore, once the saddle and handlebar height are correct, check the reach to the handlebars, again looking for that forwards lean and bend in the arms. This position should neither feel too stretched forwards or nor too cramped. The bike may have an adjustable horizontal saddle position or a similar adjustment available on the handlebar. Adjust the position of the saddle so that the elbow can touch the saddle and the middle fingertip is touching the middle of the handlebar. Note: An alternative method of setting the fore/aft position of the saddle is to place the cranks in a horizontal position with feet on the pedals. The saddle should then be positioned so that the kneecap is directly over the axle of the pedal, as this will give the strongest and safest position.

Foot position

You should cycle with the balls of your feet on the pedals and with your feet facing straight forwards. Avoid splaying your feet outwards or rotating them inwards and try to drive your legs up and down in a straight line.

During high-cadence workouts, the ankle stays in the same position through the whole rotation: approximately 90° with the toes slightly lower than the heels. It reduces the degrees through which the ankle must rotate, therefore speeding up each revolution.

Suitable shoes should be worn to maintain a fixed and stable position on the pedals.

Stopping the bike

There are many differences between road bikes and indoor cycling studio bikes. One of the main ones is that indoor cycling will operate with what is known as a fixed wheel system This means that, whenever the pedals turn, there is a direct drive train that spins the wheels of the bike. As this drive train is directly connected to the wheel itself, if the wheel is moving so are the pedals, meaning that freewheeling is not an option.

This needs to be thoroughly explained to anyone new to indoor cycling because, for most outdoor cyclists, freewheeling forms a notable part of any ride and to attempt to do so on a studio bike can be potentially dangerous.

Therefore, if a participant wishes to slow or stop then they should do so by either slowing the speed at which they pedal (cadence) or adding resistance. Under no circumstances should a participant remove their feet from pedals that are still turning.

Hydration

An indoor cycling class usually ends with a group of very sweaty participants! Around 60 per cent of your body is water and it plays a vital role in every bodily function. You can lose a lot of fluid when you exercise – up to a litre an hour – mainly through sweating and as water vapour in the air you breathe out. Some people sweat more than others, even when they are doing the same exercise in the same surroundings.

Fitness experts agree that a loss of just 2% in body weight will affect performance and a loss of 4% may result in nausea, vomiting and diarrhoea. Beyond this and dizziness, confusion and laboured breathing will begin to occur which can lead to serious health issues.

To avoid this, adequate hydration should be encouraged. Therefore, before commencing a class, you should ensure all participants have water with them, in an appropriate bottle that can fit into the studio cycle drinks holder, and that you incorporate drink breaks as part of the class.

Clothing

Appropriate clothing aids comfort and minimises the risk of injury.

You should encourage your participants to wear padded shorts to keep them more comfortable in the seat. It is also essential that participants wear appropriate footwear, which can be secured to the pedals by the straps and will not cause friction burns or blisters.