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
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
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.
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.
Bike set up, Step 4.
4. Sit on the centre of the saddle with a gentle C curve and a relaxed upper body.
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.
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.
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.
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.
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
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.
CYCLE EXCEL Level 1 Online contains a comprehensive bike set up. Go to Cycle excel level 1 Online
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© Donna Ellerton 2013