Whether you’re brand-new to indoor cycling or want a refresher on basic cycling tips, you’re in the right place! Here’s everything you need to know about riding with us at obé, safely, effectively, and efficiently, according to our certified cycling instructors, Mary W. and Alex S.
Prefer to have a visual demo? Watch this 5-minute Ride 101 introduction with Mary, where she shows you exactly how to set up your bike and gives helpful cycling tips and form cues as you ride!
1. Pick your bike.
If you have access to a stationary exercise bike at your gym, your apartment building, or a friend’s house, it should the trick! Please note that recumbent bikes are not recommended for use in our Ride classes, since the setup is very different and may result in injury, says Melody, our Training + Programming Manager.
In the market to purchase a stationary bike? Read on. (Prices are subject to change!)
Recommended by our Training + Programming team:
Sunny Health & Fitness Indoor Cycling Exercise Bike (~$399): This sturdy, highly customizable bike offers a high-end cycling experience as a budget-friendly price. The resistance system provides a real-road feel, while the front mounted wheel make it a breeze to move the bike around.
Schwinn Fitness IC Bike Series (~$549): This Schwinn bike is a top-of-the-line option that comes highly recommended by our cycling pros. (We use a custom version in the Box!) The flywheel is powered by a smooth and silent belt drive that adjusts resistance seamlessly, and each element on the bike is highly customizable.
Recommended by the obé fam:
JOROTO Belt Drive Indoor Cycling Bike (~$399): This fully adjustable, whisper quiet bike is favorite in the obé fam Facebook group. It’s one of the more expensive options, but it’s built to last and comes with a promise to replace parts for free for one year.
VIGBODY Stationary Exercise Bike (~$399): This bike’s magnetic resistance system ensures a smooth and quiet ride, plus it offers an LCD monitor that displays your time, speed, distance, and calories burned.
YOSUDA Indoor Cycling Bike (~$279.99): This reasonably priced bike is another favorite among the Facebook fam members. It’s highly adjustable and offers an LCD monitor to track your stats, too.
XTERRA Fitness Folding Bike (~$179.99): If you’re short on space and looking to save, this bike might be a good fit. But as one member notes, it did feel very small for her 5’10” frame, and did not feel very steady for sprints or riding while standing up.
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2. Set it up.
Whether you’re setting up your new stationary bike (congrats!) or you’re using one in a hotel or at the gym, here’s your guide to a successful setup.
- Raise or lower the saddle so it’s about hip-height.
- Hop on the bike and pedal, checking that your knee is bent slightly (not locked out) when the pedal is at the bottom of the rotation.
- Slide the saddle backward or forward to adjust the handlebars so that they feel far enough away that your shoulders can relax, but close enough that you have a small bend at your elbows when on the saddle.
- If you’re wearing sneakers (as opposed to clip-ins) tighten your sneaker cages so that your shoes feel tight and secure, but not so tight that they’re cutting off circulation in your feet or toes. (Getting a pair of clip-in shoes will change your cycling game, though!)
3. Ride the right way.
During Ride classes, our instructors will give you helpful cycling tips and cues to keep up proper form as you ride. We know there can be a lot to concentrate on during class, though, so here’s a brief recap of the essentials:
- Maintain a neutral spine while riding. Both in and out of the saddle, relax your shoulders back and down away from your ears.
- Focus on keeping your bodyweight over the saddle, rather than over the handlebars.
- Even on the flatter rides, keep enough resistance on the wheel so that you’re not bouncing up and down or side to side (sorry, Ariana.)
- Keep your gaze ahead of you, rather than directly down at the handle bars.
- As you pedal, engage your inner thighs and think about making big circular motions with your legs. Focus on pulling the pedals “up” vs. “down.”
- Use your core! Even though you’re sitting down, engaging your core is key for injury prevention and will ultimately make the ride more comfortable.
- Lastly, and most importantly, remember to breathe!
4. Assume the (proper) positions.
There are two main positions you’ll come across in Ride classes:
- Seated in the saddle: Place your hands in center of the handle bars, keeping your core tight, spine neutral, and shoulders back.
- Out of the saddle: Lift up 1-2 inches out of your seat. (Keep in mind you’re not fully standing up!) Keep hips back over the saddle, spine long, and core engaged. Place hands out on the front of the handle bars with elbows wrapping in.
Ready to put these cycling tips to use? Find our Ride classes here!
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