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How Many of These Incorrect Things Are You Doing in Your Cycling Class?

Updated on April 8, 2017 at 12:45 PM

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POPSUGAR Photography | Diggy Lloyd

As cycling classes fill up with eager students looking to lift and firm their bodies and push themselves cardiovascularly, it's become increasingly important to educate people on proper form. There's a lot more involved in cycling than just clipping into a stationary bike and pedaling. From figuring out your torque to the importance of hydrating, we've highlighted the most common cycling mistakes people make. Read on to get schooled on things you could be doing wrong, then get ready to saddle up.

Your torque knob is set too low or too high

The point of the torque knob — the one that's closest to your knees — is so you can control the resistance or challenge of the ride. With instructor cues designed to take you on hill climbs or flat roads, you'll typically adjust the knob, turning it to the right or left throughout class. But the most important thing to keep in mind with regard to adjusting the knob is that it's not just about doing what the instructor says; it's about listening to your body.

If your class is in the middle of a climb and you're not struggling to get up the imaginary hill like the rest of the people around you, your knob is probably set too low. Likewise, if you've just finished a climb and are being asked to break away on a flat road and can't, your knob might need a turn to the left. The most important thing with the torque knob, however, is that if the torque is too low and you're cycling too fast, you might end up putting a lot of strain on tendons and ligaments, which could potentially result in injury.

You're not hydrating enough

A true rookie error is not drinking enough water before and during class. Keep a water bottle nearby so you can access H2O easily, and don't wait to reach for it until the end of class. Not sipping enough can lead to dizziness and even muscle cramping.

You're gripping the handlebars too tightly

Be kind to your shoulders and neck, and pay special attention to how you're holding onto the handlebars. For proper positioning, you want your forearm to fit perfectly between the bar and the seat. Then focus on your grip: keep your fingers loose and your shoulders down. Checking yourself out in a mirror is a fast way to check your form. If your shoulders are raised and near your ears, that's usually a sign that you're gripping the handles too tightly.

Your seat is set at the wrong height

This is tough to get, and that's OK. There's an art to setting your seat at the correct spot, so don't feel pressured to master it the first time. That said, here are a few things to keep in mind when you're adjusting your seat.

Aim to set your seat at "hip height." Of course, it can move from here, but you want to avoid sitting down too low.
With your shoes clipped in, you'll want just a slight bend in the legs as you pedal. So if you have to really stretch to pedal or point your toes down, your seat might be set too high.

The seat is too close to the handlebars

This positioning is even more nuanced than seat height, but it's equally important as it'll help protect your knees throughout the ride. To get this right, bring the pedal parallel to the floor and see where your front knee is in relation to your leading foot. If you were to drop a straight line from your front knee to your leading foot, you'd want it to hit around the ball of your foot. If it's off, that means you need to dismount and adjust the seat.

Clarins