Ride Guide
Setting up your bike is a critical step to ensuring a safe and strong workout experience. With an improper bike setup you won’t be able to give your best effort, or worse, you could be setting yourself up for an injury.
Check out the video from Coach Jonathan below to lay the foundation for a powerful ride. You can also scroll down for some quick reference images on seat height, seat position, and handlebar height.
Seat Height
Stand next to the bike and place your hand on your hip bones. Adjust the height of the seat so that it hits the palm of your hand.
Sitting on the bike, your knees will be slightly bent at the bottom of the pedal stroke.
Seat Position
Move the seat forward or back so that when the pedals are level with each other, your forward knee is directly above the ball of your forward foot.
Handlebar Height
Adjust the handlebars up or down so that your back and neck are comfortable when your hands rest on the handlebars. Beginners often find a higher handlebar setting to be most comfortable.
Pedals
Sneaker Baskets/Cages
Step your foot into the basket/cage on top of each pedal. The ball of your foot should be over the center of the pedal. Make sure the straps of the sneaker baskets are pulled tight and your laces are under control!
Clipping In
Your cleats should be centered on the balls of your feet. Push down to clip in, twist your heel to release.
Having trouble? Practice (and YouTube) makes perfect.
Adjusting Resistance
Resistance Dial
The most common resistance control format used by stationary bikes. Turning the knob to the right gives your legs more or less to push against.
Lever
Push the lever forward to increase resistance. CycleCast instructors often talk about turning the 'dial to the right'... if you have a lever-adjusted bike, just push forward instead.
Drink Plenty of Water
You will lose a lot of water during an intense indoor cycling workout. Having a bottle handy will not only provide a welcome treat during your recovery periods, it will also help you to maintain performance throughout the ride. CycleCast instructors will sometimes tell you when it's a good time to drink, but you should also feel free to take water whenever you need it. Also, drink plenty of water throughout the day after your ride. If you've been sweating enough, one bottle probably won't do it!
Don't Forget to Bring a Towel
If you're doing it right, a ride with CycleCast can be a pretty sweaty affair. Having an absorbent towel handy will make your ride much more comfortable. Towel off at opportune moments between songs or intervals so you can feel refreshed when you attack those big hills!
Pace Yourself
The instructor is there to guide you, but you're always the one in control of pace. You know your body best, so listen to what it's telling you and adjust your ride accordingly. Don't be afraid to take risks and push it, an intense cardio workout can get uncomfortable at times. But don't overdo it. And also, please consult a doctor before taking on any new exercise regime. You can read more about when to consult your doctor here.