How to set up a spinning bike

Spinning bikes can be found in most gyms these days and many will hold spinning exercise sessions where groups of people are led through an exercise routine by an instructor. The benefits of spinning are many and the popularity of the exercise is growing and growing.

Like normal bikes there are many adjustments that can be made to a spinning bike to ensure you are comfortable and seated correctly to maximize the benefit of the exercise and avoid injury. This article looks at the basic adjustments that should be made to achieve that.

Most spinning bikes have graduated scales on the adjustable sections for you to note down. If you use a spinning bike at a gym then take a pen and paper along with you for the first few sessions to make a note of the adjustments you make, otherwise you may forget them and have to start again the next time.

Wearing the shoes you will be using during the exercise, place your heels on the pedals and turn the pedal to the bottom of the stroke. Adjust the seat height so that your leg is at full stretch in this position.

Then put your feet on the pedals in the normal position and slowly try pedaling (best done with the resistance wound off). Your legs should be almost, but not quite, straight (10 degrees of bend is about right). If you find that your seat and hips are rolling in the saddle as you pedal then the seat is too high so reduce it slightly and try again.

Proper cycling seats are far from comfortable at the best of times so it’s important that you get the angle right if you are to avoid pain or numbness. There is no real guide for seat angle, just test and measure to see what works best for you. If you constantly feel yourself sliding forward then you probably have the front of the saddle too low; if you start feeling numbness under your crotch then it’s probably too high at the front.

The seat can slide forwards and backwards in a horizontal plane and the correct position of the seat is found by lining up your knee and the front pedal. Do this by putting your feet on the pedals in the normal position and then moving the pedals until the crank arm is horizontal to the ground (ie, both pedals the same height off the floor). You should be able to then look down (or get a friend to help) and gauge where the front of your knee is in relation to the front pedal; they should be in a vertical line with each other. If your knee is behind then move the seat forward and vice-versa.

Handlebar adjustment is a less scientific process but there are general guidelines. Some handlebars can be adjusted for height and reach (ie distance from the saddle to the cross bar), others just for height.

You should aim to set the reach of the bars so that the cross bar of the handlebar set obscures the front axle of the spinning bike.  This should allow you to reach the bars with slightly bent arms without putting too much pressure on your arms.

If you get the reach right then the handlebars should be at the ‘ideal’ height too but some people prefer to alter the height to alleviate back strain.  If you’re not planning on becoming the spinning exercise world champion then use this as a guideline and adjust to what is most comfortable for you.

Most spinning bikes have straps on the pedals so that you can use normal gym shoes, with cycling clip attachments on the other side of the pedals so that you can use proper cycling shoes.  If you are going to buy a pair of proper cycling shoes check the fittings on the spinning bike first as there are different types of fitting.  Most use the Shimano SPD clips which are popular and easy to find.  If you are serious about your spinning and cycling then you would benefit from getting a proper pair of cycling shoes with clips as they do make a big difference.

Finally, when everything else is set up (and you’ve taken notes) then you can set the resistance level. This really is trial and error and depends upon your level of fitness, the sort of workout you plan and the length of time you’re going to be on the bike. Some people set it and leave it, just adjusting their pedal speed, others adjust it during the ride to simulate uphill/downhill sections.

Finally, don’t forget to slow your pedaling gradually at the end of the exercise or press the resistance button to stop. This will avoid the spinning bike taking control of you and potentially injuring your ankles.

That’s it. You’re now ready to go on and enjoy the benefits of spinning bike exercises.