Greg in Sports!

You may not be going anywhere on the stationary bike in the living room, but that does not mean that you can just hop on and cycle as the set up of the bike is important to avoid injury and enjoy the ride to nowhere. Follow these tips to set up your stationary bike:

1. Prevent speed wobbles before starting – ensure that the cycle is on a stable surface that does not slip or move and the floor is level. It is best to place an exercise mat under the cycle in case a stray sweat drop falls from your body. Many stationary cycles have adjustable feet at the bottom to ensure that the bike is level even if the floor is not as this will lead to less movement when cycling.
2. Prevent rocking and rolling – the height of the seat should allow the leg to be relatively straight at the bottom of the pedal stroke without the knee being locked. If the saddle is too high the hips will move sideways on the seat to reach the bottom of the pedals. If the seat is too low the knees will feel as if they are nearly hitting the bottom of the chin and will be too bent at the bottom of the pedal stroke.
3. Saddle safety – a gel seat or softer cover will make the saddle more comfortable, allowing you to cycle for longer and prevent a sore bum and pelvis. Positioning the bottom further back in the saddle prevents unnecessary pressure on the pubic bone and ensures a more bearable ride.
4. Leaning away from back pain – when the handle bars are positioned too far away from the saddle or lower than the saddle, the back is placed under strain and may get fatigued and painful. By making the handlebars slightly higher than the hips, the upper body can be elevated slightly, alleviating this pressure. Keeping the core muscles contracted and strong will result in less lower back pain.
5. Gearing up for a good ride – never freewheel or cycle without any resistance. The main difference between stationary cycles with one flywheel and bicycles (other than the number of wheels) is that stationary bikes always need some resistance for the rider to have control over the legs and keep pedalling.

With the correct set up and adjustments, you can make your ride to nowhere lead to stronger legs, healthier heart and a better body!