Set up on the Indoor Bike is EVERYTHING for your safety and comfort during your workout....

Here are some techniques to help you find the proper bike set up for an indoor cycle/spin class.  Proper bike set up will make your ride more comfortable, more effective and definitely more fun!!  I have watched about 10 videos and this was the best one that I found to give you the tips you need to help attain a good fit on the bike.  Your instructor (hopefully me!) will also help you find your right spot.  http://www.youtube.com/watch?v=BhY20ryfz14&feature=related

Now, a few things:
1-  I like a little less bend at the knee than they show in this video.  They mention a 25% bend , but I like a little bit more extension on my downstroke in order to create power.... however, with that said, I DO NOT hyper-extend my knee at all.  I am not a bio-mechanical expert, this is just how I feel that I get the best pedal stroke during my workout.  You can try different levels of extension... come a bit before class and try out different seat heights.  Once again, don't be shy to ask your instructor to help.  You are the boss... the instructors are there for YOU!!

2-  This is just an example with one brand of bike.  Some bikes have the flywheel in the back, some have a fore and aft positioning on the handlebars...  once again, your instructor can help you with these points.


3-  One more thing...   it is a good idea to know your settings, but there are other factors involved in remembering that not all bikes are created equally, even when you are using the same brand at your same gym.  This video is done by a someone who I respect greatly in the Indoor Cycle world....  and it is good advice to take into consideration:
http://www.youtube.com/watch?v=ExsSP6YTPNA&feature=related