Tips to Help Perfect Your Form on the Bike:
- Proper Seat Height and Bike Set-up
When your legs are extended at the bottom of the pedal stroke, you want a slight bend in the knee. Make sure your shoes are all the way in the cages and the straps are tightened around your shoes if you’re not clipped into the pedal. If you are unsure about your bike set-up, allow your instructor to look at your positioning.
- Check your Saddle Position
Sit on the widest part of the saddle. You want to sit back and still be able to reach the handlebars in position 1 with a slight bend in your elbows. Your elbows should sit right outside your knees.
- Posture is Key
If you’re seated or standing, keep your back flat and your chest out. Your head and neck should always be in line with your spine. Keep your shoulders down away from your ears and your eyes forward toward the instructor.
- Light Grip & Resistance
When standing, you always want to keep a light grip on the handlebars while keeping your hips back over the saddle. Avoid putting extra weight on the handlebars to rest your legs.
It’s critical to keep enough resistance on the bike to be in control of the pedal stroke. If there’s not enough gear on the bike, you will bounce in the saddle. When this happens, you are no longer working – the bike’s flywheel is pulling your pedals around. It may seem like you’re going fast, but you’re just out of control. So next time you sprint, make sure you add some resistance to that bike! Also, make sure when you come out of the saddle to stand your resistance is suitable to hold up your body weight. If you do not have enough gear, it could cause knee or joint discomfort.
- Positive Attitude
Cycling is an outstanding, low impact cardiovascular workout. Once you achieve perfect form on the bike, work hard to enjoy the ride and reap the benefits of being on the road to achieving all your health goals.