Proper bike set up is one of the most underrated, yet IMPORTANT components to RIDE!
When you first try SPENGA, one of our crew will help fit you to your bike. While this is usually quite accurate, the human body mechanics (or even just our memories!) are not always as perfect! Sometimes, small minute adjustments can make the world of difference.
Here are some reasons why perfect bike setup is *key* to your #werkout!
- Prevents injury! Especially true of those with sensitive knees, injuries, or hip/low back issues. Have you been feeling any pain or discomfort on the front of your knee? Behind your knee? Serious hip tightness after a session? Low back fatigue? Consider having your bike set up re-checked!
- Proper form allows for the most effective workout...AKA you will work harder! With proper bike set up, indoor cycling is an incredible low-impact cardio workout. Good alignment allows for full range of motion, and full engagement of muscles. Make the most of each pedal stroke and don’t short change your werkout!
Here are some resources and tips to help you nail your next RIDE!
Tip #1: Come 10 minutes early to your session, and ask the instructor to help fit you to your bike!
- SPENGA instructors are available just for this reason before sessions! Whether it’s your first time trying SPENGA out, or you have been coming for a while but aren’t sure your bike is set up right-we got you! No need to be embarrassed. It is normal for even seasoned cyclists to check in every few months with their alignment.
- Areas we will check will be:
- Seat height
- Seat fore/aft
- Handlebar height
- Handlebar fore/aft
Tip #2: Write down your settings!
- Bring a sticky note, put it in your phone, or even have the front desk staff save your bike settings in your profile. Be sure to either bring it with you next time, or swing by the desk at check in to remind you of your settings.
Tip #3: When you are sure your bike settings are good, check your resistance!
- Resistance is where the magic happens. Seriously! It is where power meets speed and you find incredible results! If you are looking to burn calories, you do this through increasing your output via resistance. CRANK THAT KNOB TO THE RIGHT, FRIENDS!
- Make sure you have enough resistance. It can be tempting to have low resistance, but be aware: when your resistance is too low, your cadence will be too fast, putting you at risk for damaged joints. Some spin moves also require a minimum amount of resistance to ensure your safety. If you are unsure, make a mental note and be sure to grab an instructor before your next session and ask them! They can help you understand what it should feel like for each person:)
LET’S GET READY TO RIDE, #SPENGFAM!
