The most frequent errors in indoor cycling
You know how to set up your bike like a pro. Now all that’s left is to ride like one of them. We have been with a well known cycling instructor and personal trainer to recreate the most common mistakes in his classes. Doing it wrong not only makes you feel more fatigued, but can give way to low back pain or even in the trapezius by the posture you adopt. So, read this carefully, otherwise you’ll be wasting your time at the gym.
Below we show these faults and also explain the proper way to ride perfectly on the bike.
How to mount properly in each and every position
There are three basic situations. The following outline should be used as a general guide, as there are alterations. Dominate each one before your next class to leave the whole world with an open mouth.
Put your hands where the brakes would be on a regular bike. As an alteration, you can put your hands in the center of the handlebars.
Sit in the saddle and twist your torso slightly forward naturally holding your back straight. It relaxes the neck and shoulders, and also tries to elude the movement of the upper log.
From situation 1, get up from the chair and keep your hands on the sides of the handlebars, closer to the body than in the first situation. Keep your buttocks on the saddle, practically touching it more without doing so.
Starting from situation two, raise your hands by placing them on the ends of the handlebars. With your back straight and forming a natural curve between your buttocks, back and shoulders, continue leaning forward. You should feel like the buttocks, quadriceps and also hamstrings do the work without discomfort in the lumbar or neck.
If you see that you are making any of these mistakes, go back to the initial situation above. Don’t forget to check how you are positioned throughout the class by the fact that as one gets tired, it is common to relax the log, arch the back and compensate in other ways.
The trick is to find the balance between all the work you want to do, and doing SO much exercise that you end up doing it wrong. When in doubt, reduce the resistance and speed of your bike.
MISTAKE: If you go on like this, you’ll get a hump
Do you think you’re on a motorcycle with your elbows out and your back curved? It can be simple to lose your posture when you are exhausted and short of breath, but you must try to hold it!
The best advice we can give you is to use common sense. Are you walking with your back completely bent? No. Then don’t do it riding a bike. If you feel tension in any part of your body, stop, breathe and gather.
ERROR: Don’t just get up!
If you get up from the chair and pull your hip forward, force your back to be in flexion. Which means: Superfluous pressure is put on your lower back, which causes quite a few people to complain frequently of back pain after a cycling class.
ERROR: You face forward as if you were pushing a load.
Yeah, sometimes you don’t have as much time as you’d like and you can’t finish your routine. However, driving as if you were on the point of jumping off the bike will not make it go faster. In the situation above, superfluous pressure is exerted on your back and you can hit your knees against the handlebars.
Relax your posture and keep your hips face back in the saddle. Make sure your knees don’t go to the handlebars.
MISTAKE: Your feet point to the ground and you bend your back.
If you’re hunched over, it means you don’t pay attention to your back. You don’t have to point your toes at the ground, but quite a few people do. They believe that going by bike, this is the right way; just like when you run or walk, the first thing you have to back up is your heels. But it is not this way, the foot should be held as neutral as possible in each and every one of the actions you do.
Lift your head so that there is a straight line from your neck to your buttocks and think about making perfect circles with the pedals.
MISTAKE: Are you riding a bike or are you dancing?
We love dancing – but not while you ride your bike. If you have the rhythm in your blood, you may be infected by the music and find it hard to avoid dancing, but too much movement of the upper log could cause back pain or worse, an injury.
If you continue the natural movement of your body, there will be a sway from side to side. But if you exaggerate the movement, you can lose control, and get hurt. It is best to hold the weight centered on the bike and minimize rebound.
ERROR: Putting all your weight on your arms
The most frequent way to gain strength in the upper log and arms is by doing push-ups, but this is not the case. As you go away fatigued, you want to rest your legs and buttocks and put more weight on your arms. But trust us, you’re not doing your body any favors. Tightening the arms can lead to neck pain, strong shoulders and well-known contractures.
When you are most exhausted, sit on the saddle so that your arms and shoulders can rest on the handlebars.