Spin bike set-up

I cannot promise that your first spin class will be pain free, but having proper bike set-up is the key to having a more enjoyable ride.  Here are a few tips to help you get started:

• Standing next to the bike, the saddle should be hip height.

• Handlebars should be higher than the seat.  If there is an option to adjust the handles forward and back, keep in mind that you do not want to feel like you are reaching for them, at the same time you shouldn’t feel like you are hunched over them.

• When choosing how far forward or back to position the seat, sit on the saddle and at the 3 o’clock position in your pedal stroke, your knee should be in line with your ankle.

• To quickly check that your seat is at the correct height, at the 6 o’clock position of your pedal stroke, there should be a slight bend in your knee, your knee should never feel like it is hyper-extending at the bottom of the pedal stroke.

Tip: When sitting on the saddle, try not to sit on it like you would a chair, sit towards the back of the saddle, you should feel like you are spilling off the back of the saddle.