PROPER BIKE SET-UP

 

One key element to begin any cycling class is to make sure that every participant has been shown how to properly set up their indoor cycle. Saddle and handlebar adjustments will differ for each rider. We suggest explaining the simple mechanics of the bike and how to adjust it to meet body measurements ensuring comfort and safety. Cycling saddle positions are adjusted to the height, leg length, and arm length of the student. It is important to assist riders before class begins. If you, the instructor, has to start class before everyone is situated, utilize the BPM seated position and 3 Resistance (medium) and 3 Cadence (medium) (refer to Module 5 for resistance and cadence explanation) to get the class started. Take time to assist the remaining riders as it is important to start each class on time while assisting each rider with proper bike set up. It is important that each participant is greeted with professionalism and assisted accordingly.

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STEP 1: LOCATE KNOBS AND ADJUSTMENTS

 

     Most indoor cycles will have two to four adjustment knobs:

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          • Saddle Height

          • Saddle Fore and Aft

          • Handlebar Height

          • Handlebars Fore and Aft

 

     For the best fit, work from the back to the front, from the bottom to the top.

 

STEP 2: SADDLE HEIGHT ADJUSTMENT

     Have the rider:

 

          • Stand next to the bike and locate the anterior superior iliac spine (front hip bone).

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          • Raise or lower the saddle equal to the anterior superior iliac spine (front hip bone).

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          • Raise one leg and bend at 90 degrees so the middle of the thigh is inline with the top of        the saddle. Adjust saddle accordingly.

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          • To ensure the proper height, sit in the saddle with the sitz bones on the rear portion of the saddle and place the ball of each foot on the pedals. Look for a slight bend, approximately 10 degrees, in each knee while each pedal is in the 6 o'clock position.

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         • Begin to cycle slowly and check for stability in the saddle by eliminating any rocking movement in the hips—this may result from the saddle height being too high.If saddle height is too low, the participant will not be allowed to extend the leg adequately which can result in excess strain on the knees and over work of the quadriceps.

 

STEP 3: SADDLE POSITION (FORE AND AFT)

 

This portion of the saddle setup is to adjust the distance from the saddle to the handlebars, which helps to properly position the knees over, but not past, the toes. To attain the proper saddle position (fore and aft), the participant should be seated with the sitz bones on or towards the back of the saddle.

 

      When your foot is on the pedal, think of a full pedal stroke as the hands on a clock with 12        at the top, 3 in front, 6 at the bottom and 9 in the back.

 

While feet are in the pedals, hold one foot at the front (at 3 o’clock) and one foot at the back of the pedal stroke (at 9 o’clock). The feet should be parallel to the floor. The knee of the front foot should fall over the center of the foot at the 3 o’clock position; you could draw a straight line from the front of the knee to the area between the central top of the foot to the tip of the toes (the plumb line drill):

 

• If the knee lines up passed the front foot toe—slide the saddle back away from the handlebars accordingly.

 

• If the knee falls over the heel—slide the saddle forward toward the handlebars accordingly.

 

The knee should be directly over the center of the front foot. Once the saddle is in proper position and feet are in the cages, pull the strap to ensure the feet or have the rider make sure clip ins are secured.

 

STEP 4: HANDLE BAR HEIGHT

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Initially, the participant may be more comfortable with the handlebars in a higher position to ease any strain on the erector spinae and quadratus lumborum (lower back muscles) and perineum (area between the thighs inferior to the pelvic floor). As the participant becomes stronger on the bike, a lower handle bar height may be preferred to encourage better flexibility, the ability to push the coccyx (tailbone) further back in relation to the saddle and ensure more power and speed during the ride. Encourage the participant to find the position that is most comfortable, enabling them to have more efficient pedal strokes. Experienced riders may prefer the saddle height to be equal to the height of the handlebars.

 

STEP 5: HANDLEBAR POSITION (FORE AND AFT)

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Move the handlebars away from or closer to the student. The arms should demonstrate a slight bend at the elbow and allow for a comfortFFFFFFable distance from the handlebars when sitting in the saddle. Some indoor cycles do not have this option; however, this is a nice way to finalize the bike set up. This position allows the participant to maintain upper body control when needed as well as facilitate adequate breathing and relaxation during the workout. You want to ensure the spine remains neutral (neither arched nor rounded). Students should also be able to sit comfortably in the Aero position, placing their wrists and/or mid forearms on the bars with sitz bones back of the saddle.

 

STEP 6: SAFETY CHECK

 

To avoid any injury of the riders you want to check the following before the ride begins:

 

• Check the bike knobs to ensure they are properly locked into place.

• Check that the feet are properly strapped or clipped in depending on which shoes they are using during class.

• Towels are secured over the handlebars to prevent any slippage from sweating during class.