May 3, 2013

How to Set up your Indoor Cycling Bike

03 May 2013
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Jody Pugh, owner of Just Ride Indoor Cycling Studio in Plymouth, MA, is a certified Keiser indoor cycling instructor. In this video, she shows how to properly set up your Keiser M3 bike.
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  • 🔼Turn up the volume🔼⁣ ⁣ We haven't gone to the California in a long time. So today let's go to the city of Los Angeles where you'll find Culver City. This is the famous SoulCycle instructor known as @yogarida • • • • • • Just found out that today is her2️⃣ year Souliversary! 🙏🏽 Thank you @soulcycle for giving me a creative playground to laugh, cry, dance, and do some epic *ish on a bike with some of the best people on the planet 🌎 To my riders—- YOU are the reason I do this💪🏽 I’m so grateful to each and every one of you for allowing me to be a part of your journey! And to every SOUL that has been a part of my #soulcycle journey from HQ, to my #CLVR and #MNBH studio teams, programming, fellow instructors and more—- I am so humbled and grateful💕 Lets keep it going #soulfam Aight ??? “LETS GET IT, LETS GO” 😘 See u on a bike 🚲 — . . #soulcycleculvercity #culvercity #losangeles #California #la #indoorcycling #cyclebar #dancemoves #epic #workout #Spinclass #cycling #spinsociety #fitnessclasses⁣ #exercise #partyonabike⁣ #Spinning #cyclestars #spinclasses⁣ #exercise #challenge #spinvibes #fitnessclass #spinclasses⁣ #twins #team #groupfitness ⠀⠀
  • Today let's listen to @claudias_movement⁣ A famous indoor cycling instructor in Switzerland.⁣ ⁣ Negativity ☝️⁣ •⁣ Negativity is like a prison, that cages you inside it's dark walls. Some people feed of it & simply can't find no greater joy, than to fill the world with hatred thoughts. Bringing down others, makes them feel better. And that will never change - it's always easier to choose negativity over positivity.⁣ •⁣ The only way out of it is to be the light yourself. Change your thoughts, channel positivity into everything you can & you'll see how it'll affect your world in a positive way. You'll have setbacks & that's ok. As long as we all try to become better humans, we're on the right path. ☝️⁣ ⁣ ⁣ ⁣ ⁣ ⁣ #negativepeople #negativity #positivesdenken #positivemind #selflove #choosetobedifferent #beyourownlight #mindfulliving #mindfullness #fitspo #fitfam #swiss #switzerland #zürich⁣ #indoorcycling #riderevolution⁣⁣ #dancemoves #Spinclass #cycling #spinsociety #fitnessclasses⁣⁣ #exercise #partyonabike⁣⁣ #soulcycle #Spinning #cyclestars #spinclasses⁣⁣ #exercise #challenge #spinvibes @velocityswitzerland @staceygnyc
  • 🔼Turn up the volume🔼⁣ ⁣ We haven't gone to the Philippines in a long time. So today let's go to the city of Makati and Mandaluyong in Manila in the Philippines. Let's the join the famous @eddvicente and @jana.mahusay at the cool Indoor Cycling studio known as @riderevolution⁣ ⁣ .⁣ .⁣ .⁣ .⁣ . .⁣ .⁣ .⁣ .⁣ .⁣ .⁣ ⁣ #Philippines, #manila, #ManilaPhilippines #ridewiththegroove⁣ #indoorcycling #riderevolution⁣ #dancemoves #epic #sohot #fun #workout #Spinclass #cycling #spinsociety #fitnessclasses⁣ #exercise #partyonabike⁣ #soulcycle #Spinning #cyclestars #spinclasses⁣ #exercise #challenge #spinvibes #fitnessclass #spinclasses⁣ #twins #team #groupfitness ⠀⠀ #Makati #mandaluyong
  • 🕪Turn up the volume 🔊 ⁣ ⁣ Meet @jaclynbrooke23⁣⁣ ⁣⁣ Jaclyn's favorite motivational advice⁣⁣ ⁣⁣ If you’ve ever wondered what we’re doing behind those doors... we live for the beat! We work. We sweat. And we walk out just a little bit stronger.. mind body & soul. Having fun & working out is an amazing experience...Never would have believed it myself had I not gotten up the courage to step foot through the door myself. So grateful I did 🙏🏽⁣⁣ If you’re ready to take a chance... hit me up. I’ll walk through the doors with you 🚴🏼‍♀️💪🏼⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣ 🔔🔔Make sure you share and tag a friend🔔🔔⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣ #getJACed #CycleStar 🚴🏼‍♀️⭐️ #blessed #grateful #lovewins #RockYourRide #MeetMeAtTheBar⁣⁣ I❤️ @cyclebarmontvale @cyclebarwyckoff ⁣⁣ #dowhatyoulove #lovewhatyoudo⁣⁣ #cyclelove #cyclesquad #cycleidol #cyclemom #cyclebar #fitspo #Fierce #inspired #killingit #NOlimits #NOdefinitions #spinvibes #spinsociety #NOjudgements #wyckoffcycle #montclair @montclaircenter @montclairgirlblog @montclairlifestyle #indoorcycle #Indoorcycling #tgif sweat
  • Since many of us are cyclists and it's cycling season, today let's talk about proper cycling positioning.⁣ ⁣ Relax your shoulders and bring them down, away from your ears. If you have been pushing hard on a climb, you may notice those shoulders stiffen and start to creep up again.⁣ ⁣ Lowering your shoulders away from your ears will free up your head, making it easier to turn and look for traffic and actually helps you stay more alert!⁣ ⁣ Bend your elbows! Just like on a mountain bike, riding with relaxed, bent elbows allows your arms to act like suspension. If you hit a pot hole or bump in the road, your arms can help you absorb impact. Unlike mountain bike body position, your elbows should be tucked into your sides instead of out wide like wings. Keeping your elbows bent will also reduce strain in your shoulders and allow you to ride with less pressure in your hands.⁣ ⁣ There should not, however, be a bend in your wrists. Maintain a straight line from your elbow through your fingers on the brakes. If this is hard, it might be a bike setup issue you should discuss brake lever and hood position with your professional bike fitter.⁣ ⁣ Maintain a neutral spine. What does that mean? Well, it’s kind of like yoga. If you are familiar with the Cat and Cow positions in yoga, either of those positions while in the saddle could cause pain down below and inefficiency on the bike. Your back should be relaxed, keeping a fairly straight line between your hips and your shoulders. The best way to check this position while you are riding is to ask yourself: Is my core engaged? If your abdominal muscles are taking a break while cycling, it could result in a slouched riding position that could put pressure on your hands, shoulders or parts of your crotch (eek)!⁣ ⁣ Make sure your knee is tracking over the ball of your foot/pedal. If your knees are bowing out to the side when you ride, it may look a little funny and it will definitely cause inefficiency and pain.⁣ ⁣ ⁣ ⁣ #cycling #outdoors #bikes #roadbikes #bicycling #spring #summer
  • ⁣ 🔼 turn up the volume🔼⁣ ⁣⁣ We haven't gone to Mexico in a long time. So today let's go to the largest indoor cycling Studio known as @rodecycle⁣ This instructor is @zax_fit⁣ ⁣ Rode Cycle is celebrating its Campeche, Mexico 2nd studio which opens in a month. ⁣ ⁣ Zack Schares is a master trainer and is offering an indoor cycling certification and workshop this month and also in May for more info visit⁣ www.zaxfit.com/workshops⁣ ⁣ This new group has been training hard with Zack and almost ready to bring you LIFE! (They started from ZERO experience 3 weeks ago. Zack is so proud of them) 🍑💧🚲⁣ ⁣ Must visit on your next vacation!!⁣ ⁣ TAG A FRIEND AND SHARE NOW⁣ ⁣ 🌀🌀🌀🌀🌀🌀🌀🌀🌀🌀⁣ ⁣ #mexicocity #spin #spinning #workout #fitness #fitnessclasses #danceparty #indoorcycling #spinclass #indoorcycle #indoorcyclingclass #spinclasses #exercise #energy #Workout #cycling #cardio #spinsociety #cardioparty #soulcycle #spinvibes #vacation, #cyclebar #stagescycling, #ridecycleclub #vacation, #lightshow, #cdmx⁣ #campeche #mexico🇲🇽
  • ⁣ 🔼🔼 turn up the volume🔼🔼 ⁣ ⁣ We haven't gone to the Philippines in a long time. So today let's go to the largest indoor cycling Studio known as @riderevolution The instructor is @hannahbacani_ ⁣ • • • • • •⁣ ⁣ Makati is a city in the Philippines’ Metro Manila region and the country’s financial hub. It’s known for the skyscrapers and shopping malls of Makati Central Business District, and for Ayala Triangle Gardens, an area dotted with trees and sculptures. Ayala Museum houses the Filipinas Heritage Library and craft collections documenting the country’s history. The Rizal Monument is a memorial to national hero José Rizal.⁣ ⁣ ⁣ .⁣ .⁣ .⁣ .⁣ ⁣ ⁣ ⁣ ⁣ .⁣ #Philippines, #manila, #ManilaPhilippines #ridewiththegroove⁣ #indoorcycling⁣ #dancemoves #epic #sohot #fun #workout #Spinclass #cycling #spinsociety #fitnessclasses⁣ #exercise #partyonabike⁣ #soulcycle #Spinning #cyclestars #spinclasses⁣ #exercise #challenge #spinvibes #fitnessclass #spinclasses⁣ #team #groupfitness⁣ #makati #ortigas⁣ ⠀⠀⠀
  • Are you setting yourself up wrong on your bike? Most riders set themselves up too low... which is inefficient and can lead to injury. . ✖️HANDLEBARS✖️are personal preference. Set your bars up in a position that feels best for YOUR body. For newer riders I recommend a slightly higher setting on the bars to help relieve stress on the hands and upper body. Your handlebar setting is not set in stone and can adjust as you become a more experienced rider. As you lower the handlebars, more core strength is needed to keep a light grip. So as you build strength on the bike, you can start to experiment with a lower setting. Don’t be afraid to experiment with your set up. Take time before class to try different settings and see how they feel. . ✖️SADDLE SET UP✖️ . Your seat set up is a little more complicated. Most riders gravitate to hip height for seat height... but this actually tends to be too low of a setting for most bodies. However, it is a good place to start! When first setting yourself up, you might need to hop on and off your bike a few times until you find your sweet spot. Below are some helpful tips for setting up your seat. . ✖️raise the seat to seat height, THEN go 1 setting higher to start out ✖️hop on the bike and pedal to check your knee extension - OPTIMALLY you want a slight bend in your knee at the bottom of your pedal stroke (visual in the video) ✖️once you set height, check the fore & aft .. which is the forward and back setting - you check this by bringing your feet to 3 and 9 o’clock then look down to see where your knee is in reference to your ankle joint .. optimally you want the knee directly over the ankle joint ✖️if the knee is in front of the ankle joint, shift the seat back slightly ✖️if the knee is behind the ankle joint, shift the seat forward slightly ✖️once you set fore & aft, recheck your knee extension at the bottom of your pedal stroke (6 o’clock) to make sure it is still optimal ✖️ tighten all the knobs on the bike, clip in, and get to it! . If you have questions on bike set up, leave them for me below 🙌🏼 I’m happy to help any way I can! 💙 hope you found this helpful! . . #spinningclass #Indoorcycling #spinning
  • 🌐Turn up the volume🌐 ⁣⁣⁣ Hello friends. This is the famous LISA MIKELSON ⁣ This is today's #indoorcycling lesson ⬇️ ⁣⁣⁣ ⁣⁣⁣ ⁣ ⁣ The VISUAL difference between a push-up out of the saddle, and a crunch is SUPER subtle. THE DRILL in the video >>> 1 push-up (elbows out wide) into 3 crunches (elbows in). When you watch this video, focus on my hands and notice how the pressure (or the "pressing") into the bars shifts. When doing the push-up, you can tell I'm really pushing into my palms, then the pressure in my hands SHIFTS and lightens when I go into the crunch. This shift in hand-pressure, is what helps you dial in WHERE you feel each move. With a push-up, the goal is to activate the upper body, to USE the chest... and focusing on pressing INTO your palms (just as if you were doing a push-up on the ground), allows you to do that. The focus of a crunch is in the core, primarily the abdominals. So you want to shift your focus into lightening your hands so that your CORE can produce the movement. When just watching the video, it's hard to SEE.... So this is mostly about feel. This is where really good cues from the instructor come into play. The better the cues, the MORE dialed in the rider is... and therefore they'll FEEL the difference between the 2 moves. 🙌🏼❤️⁣ ⁣ www.soundride.com ⁣ ⁣ #soundridecycling #tapitback #spinflife #cycleclass #spininstructor #spinningclass #dancingonabike #sweatingbuckets #tapitback #indoorcycling #spinclass #indoorcyclinginstructor #workoutideas #sweatlife #sweatitout #sweat #getyoursweaton #sweateveryday #sweatsession #spinsociety #groupfitnessinstructor#cyclingtraining #groupfitness #Cyclinginstructor #workoutmusic #fitnessgirl #fitspiration #fitnessinstructor #workoutideas #sweatlife #sweatitout⁣ ⁣ ⁣

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