When you are into streamed indoor cycling, adjust the pedals and feet at the same height (horizontal), holding the handlebars as upright as possible. Look down: The tip of your knee should be aligned with the pedal axis (under your foot) in a straight line. This is the most efficient way to adjust. From Bikingbase you will have the best options now.
Important: Some people will not feel comfortable in this position, a more upright adjustment can and should be made, but without skipping this parameter too much. The idea is to avoid possible injuries.
Posture: when pedaling we use two basic positions: sitting or standing. When seated always try to leave your hips on the cuddly and largest part of the seat, the back.
The grip on the indoor bike may be closest, with the palms facing down (footprint 1), more in the center of the handlebar. This could be footprint 2, with the palms facing inward and holding the sides of the handlebars, but still with the trunk more erect.
Do spinning bike indoor
In the standing position you can use footprint 1 or 2 and also footprint 3 which is equal to 2, but holding the handlebar tip with the most inclined trunk in front.
In any position: hold firmly to the handlebars, but let your elbows and shoulders relax. Abdomen contracted mainly when standing. Knees always away from the handlebars, pointed forward, never with open legs.
The ankle joint is not fixed, there is a flexion and extension movement. As if the tiptoe “licks the floor”. The hip should be stable and swing very little to the sides.
Hydration
This class can be intense, your body will perspire a lot and the water that comes out needs to be replaced. This is why it is important to have a bottle-squeeze with fresh water and to drink systematically during class. If an hour goes by, your body will lose more than water: mineral salts will be eliminated in sweating.
It is necessary to drink some kind of hydroelectrolytic drink to avoid cramps and generalized fatigue. In case of indoor cycling this is something that you will have to keep in mind.
Clothing
The clothing used should be of light material, allowing ventilation and making the movement as comfortable as possible. A cycling shorts with pelvis protector is very welcome. A towel to dry eye sweat may be used. Girls like to ride gloves, avoid “corns”.
Suitable footwear
Sneakers are the best footwear for pedaling, for comfort, for leaving the feet in the best position and for improving pedal mechanics. If it is not possible to pedal with the firmest sneakers you have, tightly strapped to prevent your feet from slipping inside.
Running shoes are not welcome here, as the force exerted on the pedals will be absorbed by the soft rubber of the tennis, wasting energy. The harder the better.
When you start class pedaling at a comfortable speed, slowly add load and pay close attention to the teacher’s initial explanations, when he will explain the type of class (interval or continuous), how far his heart rate will go, whether there will be more twists or turns and the total duration.
