6 Tips for Your First Indoor Cycling Class

Indoor cycling classes are intense and fast paced, which can make your first ride a little intimidating. But don’t let that keep you out of the saddle.

Whether you’re a fitness newbie or a seasoned veteran, you’ll experience a variety of health and fitness benefits with indoor cycling. It’s been shown to boost stamina and strength, and it’s also low impact, so it’s easy on your joints. Plus, the camaraderie of your fellow cyclists can help motivate you across the (virtual) finish line.

These six tips can help you feel confident on your bike.

1. Adjust the seat height.

The seat height should align with the top of your hipbone. On the bike, check that you have just a slight bend in your knee when the pedal is at the lowest point in its revolution.

2. Adjust the height of the handlebars.

The height of the handlebars should align with your saddle, or higher depending on your preference. Cyclists with lower-back issues may feel more comfortable with the bars raised slightly.

3. Adjust the fore and aft positions of the seat.

You should be able to place your hands on the handlebars without locking your elbows. Aim to keep your hips in line with your ankles.

4. If you’re wearing sneakers, opt for ones with a stiff sole.

Insert your feet into the pedal cages, and tighten the straps — enough to feel secure without inhibiting circulation.

5. Relax.

On the bike, relax your neck, shoulders, and hands, and keep your weight centered on your hips. Maintain a long spine and a proud chest, which helps keep your core engaged.

6. Use your resistance knob.

Most indoor bikes feature a resistance knob. Don’t be afraid to turn it up! If you’re bouncing around on your saddle, it’s a sign that you need to add a twist or two.

You may eventually choose to invest in a pair of cycling shoes that lock into the bike pedals. This will produce a better workout for your glutes and hamstrings — and be easier on your knees.

Written by Kaelyn Riley

Expert Source: Emily Booth is the Signature Program Lead for Life Times EDG Cycle.

Post originally appeared on Experience Life


Marie W
Marie W5 months ago

thanks for sharing

Jan S
Past Member 11 months ago

Thank you

Carole R
Carole R11 months ago

Thanks for posting.

Lesa D
Lesa D11 months ago

so here's the thing: i fell off my stationary exercise bike at home... so needless to say, i don't think i am ready to embarrass myself in front of anyone other than my non~judgemental cats!!!

thank you, Kaelyn...

Paulo R
Paulo R11 months ago


Winn A
Winn A11 months ago


Mike R
Mike R11 months ago


Telica R
Telica R11 months ago

Thanks for sharing

Chad Anderson
Chad Anderson11 months ago

Thank you!

Anne Moran
Anne M11 months ago

Go for it...