GoKawiilAn exercise bike is a great tool if you're looking to get cardio in at home or at the gym. However, if you don't properly set it up or do too much too soon, it can ruin progress. Even if you've been cycling for years, it helps to get a refresher on the best cycling practices.
To make sure you're using an exercise bike properly and doing the right workouts, I spoke with several cycling experts. They break down the common mistakes you're likely making on an exercise bike and how to fix it.
1. Your seat is too low
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."
According to Matt Wilpers, the saddle should be positioned high enough that your knee is slightly bent and not locked. Erik Isakson/Getty Images
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.
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.
You don't want the seat too far or too close to the handlebars. Andrii Borodai/Getty Images
... continue reading