Looking to set up an Indoor Cycling bike? Then you probably want to know more about setting up your Indoor Cycling bike or Smart bike. Below we explain what to look out for.
Getting started with Indoor Cycling
You’ve finally bought an Indoor Cycling bike and have found a nice place in the house to follow your training sessions. Not only good motivation is important to guarantee successful home exercise. In fact, just as important is to sit on your bike with the right posture! That’s why it’s important to set up your bike properly before you actually get started. You don’t want to get injured or have to stop your workout because of discomfort or pain.
Set up an Indoor Cycling bike: your posture on the bike
It should go without saying, but a correct posture on your indoor cycling bike is important to prevent injuries. Indoor Cycling is a form of exercise with a low risk of injuries. Any issues that may arise can easily be resolved by adopting the correct position on the bike. Your posture on an Indoor Cycling bike should be different from your posture on an indoor trainer. On the latter you sit upright and your posture feels comfortable. Your posture on an Indoor Cycling bike is closer to the posture you also adopt on a racing bicycle. This may feel a little awkward at first, but you’ll quickly find that if you follow the instructor’s comments closely, you will get the most out of your workout.
Adjusting the saddle
- Set your saddle to hip height.
- Check that your straight leg remains slightly bent when you sit down.
- Make a few strokes. Do your hips stay still in the saddle? Then your saddle is set correctly.
- Check whether your saddle should be positioned forwards or backwards.
- Place the pedals at the same height and place your hands on hand position 2 on the handlebars.
- Check that your front knee is at a 90-degree angle and perpendicular to the centre of the pedal.
- Adjust your saddle forwards or backwards until you reach this point.
Setting the steering wheel
With the correct adjustment of your handlebars, you can prevent most back problems. Generally speaking, you should place the handlebars at the correct height compared to the saddle. After all, the distance between the saddle and the handlebars determines whether you have positioned the handlebars at the correct distance. When you place your elbow against the tip of the saddle, you should be able to just touch the handlebars with your fingertips.
Suffering from back problems or are you pregnant and still wish to exercise?
Suffering from low back pain? Make sure you raise the handlebars a little, so that you can sit a slightly more upright. You’ll then put less strain on your back. This also applies to women who want to continue exercising during pregnancy. Always remember to discuss with a specialist whether and how you can best continue exercising.
What shoes should you use for Indoor Cycling?
Do you wear Indoor Cycling or cycling shoes? Then you’ll notice a plate on the bottom of your feet that you can click onto the pedals. Make sure this plate is positioned in the middle of your sole. This way you ensure that you can place the ball of your foot in the middle of the pedal. Are you using regular exercise shoes? These will be a little bit easier to position correctly. Many bicycles have straps on the pedals, into which you can slide your feet. Simply pull on the straps and you’re ready to go.
Maintenance of your Indoor Cycling bike
It goes without saying that you want to use your Indoor Cycling bike for as long as possible. Proper maintenance is therefore very important. The materials used in indoor bicycles are becoming increasingly sustainable, making maintenance all the easier. In most cases, a few basic tips will ensure that you can enjoy your bike for many years to come.
- Check the parts on your Indoor Cycling bike regularly. For example, make sure you grease the hinge points. Tighten the nuts and bolts well. Does your bike have a felt block as a brake system? Then you should check it occasionally to see whether it needs to be replaced.
- Clean your Indoor Cycling bike after every cycling session. During your workouts, you will no doubt start to perspire. Sweat contains acids, which over time cause harmful corrosion on the frame of your bicycle. So after every workout, make sure you clean the frame, handlebars and saddle with a cloth. This is also recommended if multiple people in your household use the bike.
- Want to properly protect the floor under your Indoor Cycling bike? Consider placing a sports mat under your bike. This will prevent scratches and sweat on the floor. Always remember to clean this mat regularly with a damp cloth.
Do you have any other questions about setting up your Indoor Cycling bike or following workouts? Please do not hesitate to contact our team via [email protected].