Bicycling / Cycling / Spinning


Should people wear helmets while bicycling?

Spin Classes

Proper form: ... _Setup.pdf

Foot Position
If toe cages and straps are used, be sure to align the ball of your foot over the center of the pedal. This is the firmest, widest part of your foot and therefore the most efficient and comfortable foot position. If clipless pedals are used, make sure that your cleats are aligned properly on your shoes so that the ball of your foot is positioned on the center of the pedal.

Seat Height
Adjusting your bike’s seat height is a simple way to improve the comfort and safety of your ride. It’s easy to determine the right height—simply place your feet in the toe cages or clip into the pedals and rotate the pedals until one leg reaches the bottom of the pedal stroke. That leg should have a 25–35 degree bend in the knee.

Fore/Aft seat Position
The seat also adjusts forward and backward, so that your knees will be properly aligned relative to your feet. Sit on the saddle in riding position, with your hands on the handlebars and the balls of your feet over the center of the pedals. Then position the pedals so they’re level with each other. Use your forward leg for the alignment check. Picture an imaginary line (or have someone hold a plumb line) from the front of your kneecap straight down. Your seat is in the right position when your knee cap is directly above the center of the pedal.

Handlebar Height
Adjust the handlebars to a position that is comfortable and limits unnecessary strain on your neck and back. - 4 Mistakes You’re Making Setting Up Your Bike for Spin Class ... -mistakes/


Davis recommends adjusting your handlebars to align with the height of your seat (make sure you adjust your seat first). This goes a long way in preventing neck and back overuse and injury, she says. If you have back issues or are pregnant, you may want to position the handlebars even higher, Baum adds. Over time, as your core becomes stronger and you’re better able to keep your torso upright, you can begin to drop the bars, King says. But remember: The handlebars are only to assist your ride. Your weight should always be in your legs, not your arms, she says.