TORQ’s guide to indoor cycling for beginners
The summers are coming to an end and everyone’s either busy shedding those extra pounds post holiday or getting back to their fitness routine. At TORQ, we have had a rush of customers who are new to the world of Indoor Cycling and want to try their hand at it. Hence, for all the newbies our there, we have constructed a beginner’s guide below:
- Comfort all the way: Indoor cycling will make you sweat a lot, hence wearing fabrics that are light-weight, airy & soak up the sweat will help you enjoy your ride. Also, your rear end might get sore. Try wearing bike fitted shorts with padding that reduce the chaffing. Avoid baggy clothes as there is a risk of your clothes getting stuck on to the bike.
- Shoes: Regular workout trainers or SPD Mountain Cleats bike shoes, both work well on our bikes. Remember to make sure they are extremely comfortable and those shoelaces are tucked in to avoid the risk of getting stuck.
- Your Bike, Your customization: Make sure you come in 15 – 20 mins before the class to have just enough time to get ready and set-up your bike.
- Seat Height: Stand next to the bike and bring the seat up to your hip level. To ensure if your seat height is perfect, stop one at 6 o’clock and one leg at 12 o’clock. When the bottom legs heel touch, the paddle leg should be fully extended, while the front foot should have a slight bend in the knee to about 20 degrees, to avoid the excessive pelvic movements.
- Seat Position: To measure if your saddle position is proper, stop both legs in 3 o’clock and 9 o’clock position, hinge forward from your hip and look down to the front knee which should be right above the ball of the foot. If this is not the case, then move the seat back or forward till you achieve this position.
- Handlebar Height: As beginners you can raise the handlebars slightly more than the seat height. But as you move into intermediate stages, lower the handlebar height and lean forward whilst engaging your core.
- Activate your core muscles: Engage, engage & engage your core during those 50 mins of the class. Gently pull your navel in for core activation. Over engaging or sucking in your abs too much will cause poor air exchange, as the diaphragm will be unable to effectively supply sufficient air. On the other hand, not engaging your core leads to decreased performance, early fatigue, overworking your back muscles and thereafter injury. Keep shoulders relax and keep elbows soft to allow the rib-cage to expand for air inhalation.
- Drink water before, during & after: There is nothing worse than starting your work out dehydrated. Make sure to hydrate before & after the class and to sip your water every 5 – 10 mins during your class.
Written by Shaaya Mehta