4 Things to Bring with You on Your Next Indoor Ride

How to Set Up for an Indoor Ride (Rev Tutorial)

You’ve seen it before: that big, fancy bike with the sleek knobs and buttons. Whether you’re at the gym or just got your very own bike, we’re here to tell you it’s not as intimating as it seems. Wellbeats Fitness Director, Mark Kingsriter, breaks down all you need to know to set up for an indoor ride.

00:00 [Music] 00:07 hey well beats fans my name is mark the 00:10 fitness director at well beats today I'm 00:12 excited to share with you the basics of 00:15 indoor performance cycling will cover 00:17 everything from seat adjustment down to 00:20 the pedals and will break down all you 00:22 need to know to set up for a successful 00:25 indoor ride so how can we effectively 00:29 adjust the bike to fit you first let's 00:32 look at all the main features of an 00... ▼

00:00 [Music]

00:07 hey well beats fans my name is mark the

00:10 fitness director at well beats today I'm

00:12 excited to share with you the basics of

00:15 indoor performance cycling will cover

00:17 everything from seat adjustment down to

00:20 the pedals and will break down all you

00:22 need to know to set up for a successful

00:25 indoor ride so how can we effectively

00:29 adjust the bike to fit you first let's

00:32 look at all the main features of an

00:35 indoor bike starting from the front

00:37 handlebars you can adjust handlebars one

00:41 of two ways up or down or forward and

00:43 back

00:44 we have adjustment knobs that allow you

00:46 to do this

00:47 these are personal preference depending

00:50on what kind of ride that you're looking

00:52 for there are three different hand

00:54 positions that we use when riding up

00:57 front keeps our chest lifted a little

01:00 bit more out to the side allows us to

01:03 get a little bit more aerodynamic and

01:05 engages our core and the front of the

01:08 handlebars are reserved for when we

01:11 stand next let's move to the tension

01:13 knob usually located in the middle of

01:15 the bike it's designed to simulate

01:17 adding a bigger gear to your ride or

01:20 more tension for a hill to add tension

01:24 we usually turn the knob clockwise to

01:27 release it counterclockwise if you need

01:31 to stop suddenly on this bike we simply

01:34 press down on the tension knob make sure

01:38 you're familiar with how your bike stops

01:40 now let's talk about the seat the seat

01:43 can be adjusted both up and down and

01:45 forward and back

01:46 let's first adjust the height stand next

01:49 to the seat find the top of your hip

01:52 bone the top of the seat should match

01:55 exactly where your hand is in this case

01:57 I need to raise it up just a little bit

01:59 you can use your adjustment knobs find

02:02 the right height lock it back in and

02:05 recheck in this case it looks really

02:08 good

02:08 let's get on the seat now do one more

02:11 check

02:14 for the seat height drop one leg all the

02:18 way down so extends towards the floor

02:21 you should have a natural slight bend in

02:24 your knee to ensure you have the right

02:26 height on your seat if it feels like

02:29 you're gonna hyper extend you might need

02:31 to lower down the seat just a little if

02:33 you have a pronounced Bend you might

02:36 need to raise it up just a notch or two

02:38 lastly seat forward and back bring both

02:42 pedals to three and nine o'clock so

02:44 they're parallel with the floor if you

02:47 dropped a plumb line off your front knee

02:50 you should cut your pedal right in half

02:52 or right where the pedal meets the pedal

02:55 arm if you don't see your pedal at all

02:58 you'll need to push your seat back a

02:59 little bit using those adjustment knobs

03:01 if you see a lot of your pedal you might

03:04 need to push your seat forward a little

03:06 bit there you have it I hope you've

03:08 enjoyed these tips on how you can best

03:11 set up your bike for a successful indoor

03:13 ride until next time well beats fans

03:15 stay strong pedal on and we'll see you

03:19 in the next video

03:21 [Music]

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Now that Mark’s walked you step-by-step through setting up your bike, it’s time for the fun part! Give your first Wellbeats cycling workout a go and let us know what you think.

For a cool down, check out Mark’s post-cycling stretch here.

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