Setting Up Your Riding Position
This is a lot more important than you might think. Not only is it key to your comfort throughout the session, it directly effects how effectively you can drive your heel. If your saddle is too high you could lose a significant amount of leverage, and if it’s too low you could experience knee pain.As a good starting point, stand alongside your bike and bring the saddle up until it’s parallel with your hip bone. For most people this will be the ideal saddle height. When sitting with pedals at 12 o'clock and 6 o'clock, you want to make sure the leg at 6 has a slight bend in it when your foot is at its lowest point.
Sitting on the bike, bring the feet in a 3 o'clock and 6 o'clock position. Make sure your knee is over the ball of your foot with the pedal at 3 o'clock; knee slightly bent with the pedal at 6 o'clock.
Getting this right will mean you'll maximise your energy output and also be able to adapt your technique to different terrain, cadence and effort levels.
Checking Your Seat
When deciding on a bike saddle position, central may be great for some people, but spin bike seats are designed to adjust backwards or forwards for anyone taller or shorter than average.
The goal is to have your knees 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 centre of the pedals. Position the pedals in the 3 o’clock and 9 o’clock positions.
Take a look at your forward leg and imagine a line going from your knee. Is your kneecap directly above the centre of the pedal? If the answer is yes, your seat is good to go. If its too far back you will need to push your seat forward. If too far forward (because you are tall) you will slide your seat back.
You want to position your handlebars so they keep your shoulders roughly in line with your elbows and hips.
The perfect handlebar setup is comfortable and limits unnecessary strain on your neck and back, while encouraging an effective, powerful riding position. If you’re more experienced, chances are you’ll be able to keep the handlebars at the same height as the saddle (the most effective position in terms of power output).
If you suffer from back problems or are recovering from an injury, you may want to keep the handlebars slightly higher to avoid aggravating any lingering weaknesses. However, we’d encourage anyone who starts with higher handlebars to begin lowering them to saddle height over time, to strengthen your core and boost overall workout efficiency.
Positioning Your Cleats
As a basic rule of thumb, you're looking to position the shoe cleat so that it's centre point is just inboard of the ball of your big toe. Laterally, the front (tip) of the cleat should follow the line of your middle toe. These are good starting points for basic cleat positioning on a new shoe.