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How do we core connect on an Indoor bike, a spin bike?

Learn how. Get a free core instruction video and a free sample of the Cycle Excel online training. Go to https://www.cycleexcel.com/  fill in your name and email and we will send you the link to gain instant access!

I have seen new moves created for indoor cycling that have little or no training benefit.  For example locking the upper body or balancing on the bike to isolate a body part. These new moves force the body in to an unnatural riding position placing load on ligaments and tendons and also compromise the lower back and the knees.  There have even been claims made that using unnatural riding positions will switch on the core. Locking the upper body in a fixed position will not switch on the core, there is little or no core work involved in locking the upper body, shifting the hips backwards, taking one arm behind the back or standing upright and balancing on the bike. Modifications to the four cycle exercises which are seated flat, standing on the flat, seated hill and standing hill can potentially cause more harm than good. So let's go through how to activate the core step-by-step so we can core connect properly and have a core focus in our cycle classes.

The first question we need to ask is what is the core?

In actual fact it's your whole trunk including the shoulder girdle and the pelvic girdle. In fitness a lot of people think that the core is located just between our ribs and our hips and think that when we brace the rectus abdominis (the six pack) we are switching on the core. Bracing the abs, locking the global muscles in a fixed position will not switch on the core, so to keep it simple lets imagine we have an inner unit and an outer unit. The inner unit is the core.

The Inner unit includes the pelvic floor, the transverse abdominis. 

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The transversus abdominis which is the deepest layer and goes around transversely. That does sit between the bottom of our ribs and the top of the hips and that's why a lot of people think that bracing this area is switching on the core. When you connect your transversus abdominis the fibres wrap around transversely and our back is supported

Why do we need to activate the core?

When core is connected the fibres support our organs, stabilise our pelvis and lower back

How do we core connect on an indoor bike?

To watch our free core connection instruction video, please go to https://www.cycleexcel.com/ 

1. Sit on the centre of the saddle, add enough resistance so the pedals feel sticky.

2. A gentle C curve of the spine while seated on the bike, relax the upper body, relax the grip of the hands

3. Imagine a balloon sitting low between the hips, now pop the balloon, the stomach gently deflates but it doesn't harden.

4. Start cycling, lift the knees and keep a lightness in the upper body. 

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For information on our online courses, click here

For information on our face to face courses click here

Learn how. Get a free core instruction video and a free sample of the Cycle Excel online training. Go to 7 DAY FREE TRIAL fill in your name and email and we will send you the link to gain instant access!

 

Enjoy cycling

Cycle Excel Team

info@cycleexcel.com

www.cycleexcel.com

 

 

 

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SETTING UP A SPIN BIKE.

HOW DO I SET UP A SPIN BIKE?

There are a couple of different methods of spin bike set up.

To keep it simple we will provide you with a quick express set up, followed by a more comprehensive step by step procedure.

A thorough bike set up is available in our online level 1 course 

Go to Cycle excel level 1 Online 

Cycle Excel   Quick Bike Set up

Bike set up, Step 1.

Stand next to the bike. Adjust seat post height to just below the level of the hips

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Bike set up, Step 2. 

2. Sit on the centre of the saddle and place foot in shoe cage. There should be a slight bend in the knee when the leg is at  6 o’clock position.                 

    If there is no bend in the knee, drop the seat post height down.

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Bike set up, Step 3.

3.  Sit on the centre of the saddle and place the pedals parallel to the floor. The tip of the knee should be in line with the centre of the pedal (the centre of the ball of the foot). If the knee is over the toes, slide the saddle backward. Handle bar height is the same height as the seat.

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Bike set up, Step 4.

4. Sit on the centre of the saddle with a gentle C curve and a relaxed upper body.

 

MORE INFORMATION

A more comprehensive step by step guide

1. SEAT POST HEIGHT

A. Stand next to the bike, adjust seat height to just below the level of the hips.This step is your starting point and is not 100% accurate as it depends on bike brand, it is very likely you will need to adjust the seat post height after checking the angle of the knee in step C .

The first step is purely a guide to get on the bike. At this stage it is a reference point and will have to be modified to suit the rider. The seat post height needs to be checked with the following guidelines:

B. Sit on the centre of the saddle, sit upright and place the heel of the foot on the back of the pedal, the leg should be fully extended with the hips level. Knees are not locked. There is no bend in the knee at this stage.

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C. Seated on the centre of the saddle, sitting upright or with the hands on the handle bars directly in front, place the foot in the shoe cage. The seat post height is correct when the knee has a slight bend, ensuring the foot is flat and in the six o’clock position.

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D. Start rolling the legs around and check that the hips are not rocking when pedalling and the knees are not locking out. There should be a slight bend in the knee all the way around the pedal stroke.

2. FORE AND AFT POSITION

A. To set the fore and aft position, firstly sit on the centre of the saddle either sitting upright or placing the hand on the handle bars directly in front. Using the clock face analogy, place one foot at three o’clock and one at nine o’clock. Keep the foot flat, do not drop the heel downwards. In this position the knee is in line with the centre of the ball of the foot. If the knee is too far forward, then slide the fore and aft position backwards. If the knee is too far back, slide the fore and aft position forwards.

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3. HANDLE BAR HEIGHT

A. Set the handle bar height so it is in line with the saddle.

Quick tip....A beginner may feel more comfortable with the handle bars raised above saddle height and a professional cyclist will adjust them slightly lower than the saddle.

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4. HANDLE BAR FORE AND AFT

A. Some indoor bikes have a handle bar fore and aft position which slides forwards and backwards. Adjust the fore and aft position so there is a slight bend in the elbows when the heel of the hands are resting on the handle bars

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5. BODY POSITION

Sit on the centre of the saddle, don’t shift the hips to the back of the saddle. 

The spine is in a gentle C curve, the abdominals are not braced or hardened, instead imagine there is a balloon sitting low between the hips. Gently deflate the balloon and relax the upper trapezius and the upper body. Try not grip the handle bars tightly. 

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CYCLE EXCEL Level 1 Online contains a comprehensive bike set up. Go to Cycle excel level 1 Online 

For information on our online courses, click here

For information on our face to face courses click here

Get a free 7 DAY TRIAL a free sample of the Cycle Excel online training. Go to www.cycleexcel.com/  gain instant access!

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