If your bike setup isn’t correct, you put undue stress on joints, tendons, ligaments, and muscles.
can feel like torture if you don’t have your bike adjusted correctly. Sure, it seems fairly straightforward when the instructor gives you the top line information: seat at waist height, a slight bend in the knees when pedaling. But knowing how to actually set up your bike and make minor adjustments can make a huge difference in both the way you feel and how you perform.
When your leg is at the bottom of the pedal stroke, there should be a slight bend in that knee. Instructors and studios vary when it comes to how much of a bend they recommend; somewhere between 5 and 35 degrees is typical. If it seems really off, get off and adjust the seat height accordingly.and end up with some pain or discomfort, Hill warns. If it’s too high, your pubic bone will probably press too hard into the seat .
And then there’s handlebar height, which often comes down to personal preference. Most indoor cyclists will set it at seat height or higher. “I always ask people when I’m setting them up if they have any back or hip issues,” Hill says. “If the answer is yes, I encourage them to put their handlebars a little bit higher because that protects the back.” For newer riders, it’s usually more comfortable to have higher handlebars. As you get more accustomed to the bike, you might choose to lower them.
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