The most frequent errors in indoor cycling
You know how to set up your bike like a pro. Now all that’s left to do is 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 exhausted, but can also make room for back pain or even trapezius pain because of the posture you adopt. So read this carefully, otherwise you’ll be wasting your time at the gym.
Here we show you these faults and also explain how to mount the bike perfectly.
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 some alterations. Master each one before your next class to leave the whole world open-mouthed.
Put your hands where the brakes would be on a regular bike. As an alteration, you can put your hands on the center of the handlebars.
Sit in the saddle and twist your torso slightly forward facing naturally, always holding your back straight. Relaxes the neck and shoulders, and also tries to avoid the movement of the upper log.
From situation 1, get out of the chair and keep your hands at the sides of the handlebars, closer to your body than in the first situation. Keep your buttocks on the saddle, practically touching it more without touching it.
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 how the buttocks, quadriceps and also the hamstrings do the work without discomfort in the lumbar area or neck.
If you see you make any of these mistakes, go back to the initial situation above. Don’t forget to check how you are positioned throughout the class because as you get tired, it is common to relax the wood, arch your back and compensate in other ways.
The trick is to locate the balance point between all the work you want to do, and do SO much exercise that you end up doing it wrong. If in doubt, reduce the resistance and speed of your bike.
ERROR: If you go on like this, you’ll get a hump
Do you think you’re on a motorcycle, with your elbows facing out and your back bent? It can be simple to lose your posture when you are tired and short of breath, but you should try to hold it!
The best advice we can give you is to use your common sense. Do you walk with your back absolutely bent? No. Then don’t do it on a bike. If you notice tension in any part of your body, stop, breathe and rejoin.
ERROR: Don’t just get up!
If you get out of the chair and pull your hip forward, you force your back into 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.
MISTAKE: You face forward as if you were pushing a load.
Yes, sometimes you don’t have as much time as you would like and you can’t finish your routine. However, riding as if you were about to jump off your bike will not make it go faster. In the above situation, superfluous pressure is exerted on the back and you can stick your knees against the handlebars.
Relax your posture and keep your hips face back in the saddle. Make sure your knees don’t go too far from the handlebars.
MISTAKE: Feet point to the ground and you curve your back
If you’re bent over, it means you’re not paying attention to your back. You don’t have to point your toes at the ground, but a lot of people do. They think that riding a bike is the right way; just as when you run or walk, the first thing you need 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 action 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.
ERROR: Are you cycling or dancing?
We love dancing – but not while you’re riding 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 wood could cause back pain or even worse, an injury.
If you continue the natural movement of your body, there will be a side-to-side sway. 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 common way to gain strength in the upper log and arms is by doing push-ups, but this is not the case. As you leave 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, stiff shoulders and known contractures.
When you are most tired, sit on the saddle so that your arms and shoulders can rest on the handlebars.