Monday, November 1, 2010
Sore Knees in Spin??
1) Make sure when you are sitting on your saddle, that you are sitting with your weight even across both butt cheeks (put your hands on your hips to make sure you are sitting even).
4) Handlebar height. Ideally the handlebar height should be about the same height as your saddle, unless you have back problems (then you will need to lift the handlebars up high enough to feel that you have taken the pressure out of your back). When you are first starting, you may want to start with the handlebars a little higher than the saddle, but only a little. Having the handlebars at the same level as your saddle means that your weight on the saddle is in the right position and you are less likely to bounce (and bouncing and jolting for 45mins is definitely ouchy) because your core muscles are engaged from the angle of your torso relative to your pelvis. So if you are riding with your handlebars up higher, you need to be really conscious of drawing your bellybutton back towards your backbone, to engage your core and keep you steady.
5) If your bike has a handlebar fore and aft adjustment, adjust it so when your hands are on top of the handlebars, you have a right angle at your armpit (so where your arm comes out from your torso, that’s what should be like the corner of a square).