Stop Making These 9 Mistakes With Your Exercise Bike

An exercise bike is a great tool if you want to do cardio at home or at the gym. However, if you don’t set it up correctly or do too much too soon, it can ruin progress. Even if you’ve been cycling for years, it’s helpful to remember cycling best practices.

To make sure you’re using an exercise bike correctly and doing the right workouts, I spoke with several cycling experts. They detail common mistakes you’re probably making on an exercise bike and how to fix them.

1. Your seat is too low

One of the first lessons I learned when I started taking group cycling classes was that you need to get the seat height right. Rowing coach and certified indoor cycling instructor John Steventon says the correct seat height is essential.

“[If the seat is] “If the saddle is too high, the rider risks bouncing from side to side while leaning over the side of the saddle, trying to get the right leg extension.”

Peloton instructor Matt Wilpers offers some tips to keep in mind when installing your seat. “When you ride, bring your foot all the way to the bottom of the pedal stroke (6 o’clock),” he says. “The saddle should be positioned high enough that there is a slight bend in the knee so that the knee is soft and not locked.” This will prevent you from feeling cramped or having to reach the bottom of the pedal stroke.

Steventon points out that the way the foot rests on the pedal is also important. “The central axis around which the pedal rotates should be under the ball of the foot, as I have seen people who ride on their toes and people who ride on their heels – both reduce the power and efficiency of the stroke.”

Wilpers advises trying the “heel test,” which involves unclipping your foot at 6 o’clock to see if your heel can contact the pedal when your leg is straight.

2. The saddle is not at the correct distance from the handlebars

Another factor to consider when installing your exercise bike saddle is its distance from the handlebars. Wilpers says the goal here is to get the knee on the pedal, especially when the pedal is at 3 o’clock. “I usually start with the saddle pushed toward the handlebars, then adjust accordingly as I ride,” he recommends. The problem is that when your seat is too far forward, your knees take the pressure, and if it is too far back, the pressure is transferred to the heels.

3. The handlebars are too high

Besides the seat, make sure the handlebars are at the correct height. “In general, it’s recommended to keep the handlebars at or just above the level of your saddle,” says Wilpers. “Many competitive cyclists like their handlebars to be at or slightly below saddle height because it better optimizes performance and aerodynamics when cycling outdoors.”

However, Wilpers says that in some cases, such as if you have back problems, it is advisable to raise the handlebars even further.

4. You skip warming up or cooling down

If you can’t wait to get on your bike and get a quick workout, chances are you’ll skip a warm-up or cool-down. Steventon says that if you want to prepare your body for your workout, spending 10 minutes increasing the resistance and cadence before a longer or more intense run will prime the muscles.

“Rather than slowly moving from 60 rpm to 110 rpm during the warm-up, 30-second bursts with progressively higher repetitions between 30 seconds of easy pedaling will allow the warm-up to be effective without draining energy before the main workout,” he explains.

Some warm-up exercises recommended by Wilpers include:

• 90s/90s-style hip splits (a stretch that uses internal and external hip mobility), pigeon pose, and side lunges
• Quadruped Thoracic Rotations (this exercise stretches your spine)
• The World’s Greatest Stretch (a full-body mobility exercise that targets the hips, hamstrings and spine)
• Exercises to wake up the ankles and feet, such as controlled ankle joint rotations (slow rotating movement of the ankle to improve ankle mobility) and the downward dog stretch while pedaling on the calves.

Recovery should not be neglected either. “In some cases, after a particularly hard workout, a sudden stop can cause blood to pool in the legs and the rider may feel dizzy,” warns Steventon. He recommends spending 5 minutes slowing your pace to help the muscles continue pumping blood and oxygen while relieving you of the tension of the main workout.

You should also stretch the muscles used during a ride, such as your hamstrings, quadriceps, hip flexors and calves. “Triceps, shoulders and wrists shouldn’t be ignored either,” says Steventon. “These muscles absorb the mass of the upper body, bouncing up and down, left and right on the handlebars.”

If you cycle with a bubble, the position of the bubble can sometimes lead to neck pain. In these circumstances, Steventon recommends gentle neck stretches to relieve tension after a workout.

5. Your cycling workouts are unplanned

If you don’t have an overall training program or structure, you may be using your bike inefficiently. It’s important to make sure you ride with intention if you want to get the most out of it. “Everyone needs to manipulate the same three training variables in order to get what they want from their training: frequency, duration and intensity,” says Wilpers.

The frequency depends on how often you train, as it is important to have a consistent riding schedule. “Cycling is great because it’s low impact, which means it’s easier to recover from, so you can ride more often without worrying too much about getting injured,” says Wilpers.

If you are a beginner, it is best to focus on easy walks. Steventon recommends that new cyclists aim for two to three rides per week and take a day off between each cycling workout to allow their body to recover from the previous day’s workout. “Not only for the muscles, but depending on the length of the ride, there is an element of discomfort in the saddle that rest will help,” says Steventon.

Once you have a driving plan in place, you can focus on it over time. This is when you start increasing the length of your sessions.

Finally, once you are comfortable with your bike, you can increase the intensity to improve your fitness. Steventon says more experienced runners are able to complete four to five workouts per week.

“The Importance of Building the Foundation of Zone 2 Heart Rate [exercise performed at 60% to 70% of your maximum heart rate] During longer rides, it’s the same for all runners, but with three additional workouts to play with,” says Steventon. “They can also add in tempo and sprint interval workouts, pushing the cardio harder and working at a mix of cadence and resistance through these workouts.”

Below are some ways to structure your training based on your goals:

As the main form of cardio

If cycling is your primary goal, Wilpers recommends riding three to five days a week, with one to two intense days, one long day, and the rest as easier rides. Try riding for 30 minutes to 2 hours or more.

As part of a bodybuilding program

If you prioritize strength training but want to include cycling as your preferred form of cardio, Steventon and Wilpers advise aiming for two to three sessions at a zone 2 heart rate for 20 to 45 minutes.

As part of a cross training plan

You can also use an exercise bike for cross training. This could be ideal for runners or other athletes who want a hybrid training program during the week. Steventon says: “Using cross-training cycling can be a very effective way to keep cardio up to scratch without the impact issues of constant running.” Wilpers recommends cross training once or twice a week for 20 to 45 minutes, provided you are healthy.

If you have injuries or some pain related to running, you can shift your training to cycling two to four times per week for sessions of 20 to 45 minutes. Steventon recommends that runners cycle whenever their body needs to recover after running. “Long, slow runs will keep your fitness base strong, with harder sprint intervals exploiting improvements in VO2 max,” says Steventon. VO2 max is the maximum rate at which your body consumes oxygen during exercise.

6. Doing too much or too little on the bike

One of the biggest mistakes people make when riding an exercise bike is doing too much, too soon, or coasting while distracted. “A lot of people seem to think that unless you wake up sore, nothing gets accomplished, and on the other end of the spectrum, I see people just cycling and texting,” says Wilpers.

When you ride, remember to focus on the workout at hand. Distractions like texting or responding to emails can hinder progress. “Have a goal and a plan before you get on the bike so your time is structured,” suggests Wilpers. “This will help you stay focused and make the most of your time.”

Steventon notes that the best way to use a bike or any fitness equipment is to mix up intensities to avoid hitting a plateau. “Long, slow runs, short sprint intervals, and tempo runs (moderately difficult running), including hard, long intervals, will improve building mitochondria, zone 2, the foundation of fitness physical, while shorter sprints will help improve late VO2 max, and tempo runs are where mental resilience is built,” he says.

7. Wearing bad cycling shoes

Wearing suitable cycling shoes can improve your riding experience. Depending on the bike, you may need specific cycling shoes, like carbon fiber cleats, road bike shoes, clip-on shoes, mountain bike shoes, or even everyday shoes.

When choosing a cycling shoe, you want to make sure it is comfortable because it is not cheap. Steventon recommends mountain biking shoes if you’re not sure what to choose. “These are a bit more flexible and feature recessed cleats, making it much easier to move around and providing stability in situations where “off-bike” movements, like squats or weights, are included in a cycling class.”

Wilpers favors clip-on cycling shoes because they are stiff and allow for better energy transfer from the body to the bike. However, the shoe you choose will depend on the type of bike you are using and, more importantly, you want it to fit properly.

Steventon says everyday athletic sneakers are OK, but they may not be the best option. “Pedal effectiveness can be compromised even with toe clips that hold these shoes in place on the pedal,” he explains, noting that because these shoes tend to have soft soles, they can be uncomfortable to use for long periods of time.

Wilpers notes that some brands of cycling shoes are much narrower than others, so it depends on your needs and comfort. “Finally, I think it’s worth noting that a good pair of road cycling shoes can cost hundreds of dollars, but these shoes typically last up to five years,” he says.

8. You are not braking correctly

Usually, when you stop an exercise bike, you press the emergency brake or use the resistance button to slow it down. “Attempting to suddenly stop the steering wheel or unclip the feet while the heavy steering wheel still wants to turn presents a great risk of injury,” warns Steventon. “Always use the resistance button or emergency brake to slow down properly, and wait for the steering wheel to stop before unclipping it.”

9. You do not maintain or clean your bike

It’s easy to forget that you need to maintain and clean your bike from time to time. Wilpers reminds us that all bikes need to be cleaned and maintained. “Cyclists are known for constantly cleaning and occasionally replacing parts on their bikes, because that’s what it takes to keep your bike running smoothly for many years,” he explains.

One thing people often neglect is the annual adjustment of their bike’s settings. “Think about how much your body can change in a year,” says Wilpers. “You can become stronger, weaker, heavier, lighter, tighter, more flexible, etc.” By respecting the bike’s parameters, you will not only benefit from a more comfortable ride, but also a ride adapted to your changing needs.