If you’re a Peloton fan or simply enjoy using an exercise bike, you’re probably well-versed in using this piece of fitness tech. However, if you’re just starting out and aren’t familiar with the landscape, you may need guidance. Even exercise bike cycling pros sometimes need a refresher on the right way to use an exercise bike. This can range from the setup to the right workouts and how often you should do them.
I spoke with a few cycling experts to get their insights on the most common ways people use an exercise bike incorrectly and how to make cycling more effective.
1. The seat is too low
The seat height is important for comfort and to avoid injury. Getty/Davidovici
One of the first lessons I learned when I started taking group cycling classes was that you need to properly adjust the seat height. Aviron coach and certified indoor cycling instructor John Steventon says the right seat height is key.
“[If the seat is] too low, they won’t be able to get full extension of the legs, often needing to cycle with their knees splayed outward to make room for them,” Steventon explains. This leads to a loss of potential power and a compressed and uncomfortable pedal stroke. “If the seat is too high, the rider will risk bouncing from side to side as they lean off the side of the saddle, trying to get the right extension of the legs.”
Peloton instructor Matt Wilpers offers a couple of tips to keep in mind when setting up your seat. “When riding, bring your one foot to the bottom of the pedal stroke (6 o’clock),” he says. “The saddle should be positioned high enough that there is a slight bend in the knee so that the knee is soft and not locked.” This will prevent you from feeling cramped or having to reach for the bottom of the pedal stroke.
According to Matt Wilpers, the saddle should be positioned high enough that your knee is slightly bent and not locked. Getty/Erik Isakson
Steventon points out that how the foot sits on the pedal is important, too. “The center spindle that the pedal rotates around should be underneath the ball of the foot because I’ve seen people who ride on their toes, and people who ride on their heels -- both reduce power and efficiency of the stroke.”
Wilpers advises trying the “heel test,” which is when you unclip the foot at 6 o’clock to see if your heel can touch the pedal when your leg is straight.
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