Indoor cycling classes can be a whirlwind of intensity and speed, which might make your first ride feel a tad daunting. But fear not, because you belong in that saddle!

Whether you’re dipping your toes into the fitness world or you’re a seasoned pro, indoor cycling offers many health and fitness benefits. It’s been shown to boost stamina and strength, with the added bonus of being gentle on your joints thanks to its low-impact nature. Plus, there’s nothing like the camaraderie of your fellow cyclists to push you through those (virtual) finish lines.

To ensure you’re riding with confidence, here are a few tips: 

1. Adjust the seat height so it aligns with the top of your hip bone. 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. Align the height of the handlebars 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 so that you can 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. 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. 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. Our bikes have SPD compatible clips.