Cycling expert Essay

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g Training Tips
S PI N N E R ®
B I KE S ETU P
Spinner bikes are engineered to ﬁt all shapes, sizes and abilities. Our bikes allow you to tailor your saddle and handlebar positions to create the perfect ﬁt, and this is important. With the proper bike setup, you reap the full beneﬁts of the Spinning® movements and minimize the risk of injury. If you are new to the Spinning program, be sure to arrive to class at least
15 minutes early to discuss bike safety and setup with your instructor.

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FOOT POSITION
If toe cages and straps are used, be sure to align the ball of your foot over the center of the pedal. This is the ﬁrmest, widest part of your foot and therefore the most efficient and comfortable foot position.
If clipless pedals are used, make sure that your cleats are aligned properly on your shoes so that the ball of your foot is positioned on the center of the pedal.

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SEAT HEIGHT
Adjusting your bike’s seat height is a simple way to improve the comfort and safety of your ride. It’s easy to determine the right height—simply place your feet in the toe cages or clip into the pedals and rotate the pedals until one leg reaches the bottom of the pedal stroke. That leg should have a 25–35 degree bend in the knee.

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FORE/AFT SEAT POSITION
The seat also adjusts forward and backward, so that your knees will be properly aligned relative to your feet. Sit on the saddle in riding position, with your hands on the handlebars and the balls of your feet over the center of the pedals. Then position the pedals so they’re level with each other. Use your forward leg

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