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| Indoor Cycling (Spinning®) Tips |
- Ensure you bike is properly setup to your body frame and geometry to reduce injury potential.
- Check bike to ensure all adjustments are tightened and feet are securely attached to pedal using toe clips or cleats.
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- Maintain proper form at all times. Reduce tension or cadence if necessary to stay in form.
- Relax upper body. Arms should be limber, shoulders down, core engaged for stability.
- Weight should always be over your pedals. Knees behind toes.
- Use legs to lift out of saddle, use arms for balance only.
- Concentrate on not only the natural push(down) on the pedal stroke, but the pull(up) on the other side of your stroke.
- Think of pulling knees to your chest.
- Keep feet flat- avoid pointing toes - this can lead to injury.
- Cycle with control. This means, with the exception of warm up and cool down, that there is some resistance on the flywheel. You should not be bouncing in the saddle.
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- While core is engaged, it should not be too tight.
- Your breathing should be deep by flexing your diaphragm, rather than a shallow breath using using your rib cage.
- Breathe in through nose and out through mouth.
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