Being in the right position on your indoor bike can be the difference between a good workout and a bad one. We caught up with Dan, our Digital Fitness Directer, to hear his top tips on chieving the perfect set-up, so you can get the most from every Digme at Home workout.

Saddle

1) Set the seat at hip height when you’re standing next to it. This will help to make sure your legs are not completely straight and locked out at the bottom of the downward pedal. 

2) Adjust the seat forwards and backwards to that your knees are directly above the balls of your feet. Take a seat and move the pedals so your feet are at the same level (often referred to as 3 o’clock and 9 o’clock). Relax and look down – you need to be able to see your toes

Handlebars

1) Lift or drop the handlebars so that they are at the same level with your seat.

2) Move your handlebars on the halfway point of the stem that slides them towards and away from you.

Clip-ins

There’s not really a secret to these – it’s just a question of getting used to them. The easiest way is to jump on the bike and clip one foot in as you pedal down – you’ll hear a distinct click when it’s in. Then do the same with the other foot. To get out, simply kick your heel out sideways and they’ll unclip.

Hand positions

I’m a firm believer in going with what’s comfortable. In a warm-up we would have hands in a ‘basic’ position, directly in front of you. Working slightly harder, you may find it easier to move to the ‘side’ of the handlebars, and when I’m out of the saddle I’ll move my hands to the ‘hook’. Your fingers should be nice and loose, ensuring all the power is going down through your legs and not into a strong grip!

Form

Focusing on maintaining a strong frame and keeping your chest and chin up will really help your back stay nice and straight and your shoulders relaxed. When turning the pedals, focus on pushing and pulling the pedals – that’s why being clipped in is so good, it really engages those hamstrings and glutes so you’re not solely relying on the quads.

Follow these tips and you’ll be all set for a great ride.

Dan Little
DAN LITTLE
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DIGITAL FITNESS DIRECTOR