How to Reduce your Risk of Injury during an Indoor Cycling Class

How to Reduce your Risk of Injury during an Indoor Cycling Class

Have you ever walked into a cycling class and been so intimidated by all the levers on the bike that you just sat down and pretended it was set right for you? Maybe you moved to a different bike that felt a little better?

It happens to the best of us but at OTC. But we don’t want you to have to move bikes 10 times before class just because you aren’t sure how to adjust the bike to the right position for you. We also want to make sure that you don’t leave our studio injured due to poor bike position. Follow these steps to help protect your body all throughout class. However, we cannot guarantee you won’t leave sore! And always remember, our friendly staff is ready to help in any way we can to make sure you get the most out of your ride.

Before Class

When you walk into the studio, the first thing you usually do is:

A.      Look for your friends

B.      Find the bike you want to use

In either scenario, chances are you are going to have to reset the bike for your height. Here are the steps to follow:

When to adjust the seat height:

·        Check the seat, if you are properly positioned as far as height goes, your front knee will be directly over your front foot forming a 90-degree angle. When the pedal is at its lowest point, your leg should be able to extend straight without straining. If this is not the case, adjust the seat height up or down.

When to adjust the handle bars:

·        If your handle bars are too low or too high, you run the risk of injuring your back. When your handle bars are positioned incorrectly, you will not be able to derive your power from your legs and perhaps be able to perform certain moves throughout the class.

When to adjust the saddle:

·        First off, you are probably wondering what the difference between the seat and the saddle is. The difference is simple. When we refer to the seat we are talking about the height adjustment. When we refer to the saddle we are talking about the tilt of the actual seat. 

·        The key piece when it comes to the saddle is making sure you are putting very little pressure on your wrists. Trust us, sore wrists from cycling makes it very hard to go into work and type all day long or do daily household tasks!

·        You should also not be able to wobble back and forth on the bike. When you ride, you should feel sturdy and strong!

The thing to remember is to make sure all your levers have been locked in. If the seat or handle bars are shaky, chances are you are not locked in.

If you are worried that you are not set up right, the staff at OTC is more than willing to help. Let us walk you through the steps to make sure you are feeling at your best and ready to ride all class long!