by Sofia Moreau

Non-gym bunnies, rejoice! The rise of indoor cycling has made home workouts more exciting and challenging than ever before. Today, we share some insightful tips from renowned cycle training expert Adele Henderson to make your indoor cycling experience fully worth it.

Setting Up Your Indoor Cycle: A Guide to Doing it Right

According to our expert, riders often start off by setting their saddle too low, compromising their range of motion and potentially causing strain to knee tendons. Ideally, saddle height should correlate with the ASIS bone’s height (the bone at the front top aspect of your hip).

Also, remember to test your position once seated on the saddle. The knee bend angle should be between 25 and 35 degrees when your foot hits the six-o’clock position during a pedalling revolution. At this point, be cautious not to push back too much to avoid complete leg straightening.

Recording your pedalling movements helps to check the angle you’re hitting. The Holmes Method can offer more insight into this. Handlebar position customization completely depends on your comfort, but a slightly higher position than the saddle is recommended for beginners.

Posture Plays a Crucial Role

Paying attention to your grip, especially during tough pedalling phases, can increase efficiency. Keeping the shoulders and neck relaxed can help reduce the amount of gripping and hence, save energy. Cycling with your head up and chest open helps with stability and breathing.

Speed Versus Resistance: What’s More Important?

Adele explains that both speed and resistance play equal roles in your overall power output. Therefore, focusing on one while ignoring the other won’t result in significant power improvement. Get rid of the mindset of being just a ‘speed person’ or a ‘strength person,’ and aim to be well-rounded for better results.

Targeting Your Abs During Cycling Sessions

To work your abs, Adele suggests standing tall, pulling in your belly button during standing sprints and hill climbs, and reducing weight rest on handlebars. This will engage your deep transverse abdominals by balancing out your riding points.

How Tough Should Your Indoor Cycling Class Be?

Adele highlights that the level of challenge faced during the class as per the rider’s discretion, as they can control the resistance level. By choosing an instructor who aligns with your workout style and goals, you can have a better understanding of what to expect from each session.

Feeding Your Body Pre and Post Class

The type of fuel you feed your body depends on the time of day and your body’s requirements. Here, Adele swears by a cup of black coffee before a morning session and a nutritious shake after. If having food, a gap of two hours from mealtime to the session works best.

Best Stretches Post Indoor Cycling

After a cycling class, consider classic bottom, hamstring, and quad stretches to reduce your muscle fatigue. If you spend a lot of time sitting at a desk, chest stretches can counteract the constant forward position at work and on the bike.

Indoor cycling, at-home workouts, exercise tips, fitness equipment setup, correct cycling posture, speed versus resistance, abdominal exercises, adjusting resistance, pre-class diet, post-class stretches, fitness nutrition,