best position on a spinning bike image
Chris Do
When I bike, I noticed that the motion that I'm doing is the same motion as walking, but for some reason biking is harder on my legs. Why is that?
Answer
Cycling (not biking) and walking use almost completely different muscle groups & different "load bearing joints" on the body. I should know - I walk with the aid of a cane - but can ride a bike nearly anywhere I need or want to go.
If you're having a hard time cycling - it could be at least two reasons or a combo of the two.
1) Improper saddle (seat) height. With the ball of your foot centered on the pedal & in the 6 o'clock pedal position, there should be only a SLIGHT bend in the knee. Have your saddle set right for optimal leg extension & power. http://www.sheldonbrown.com/saddles.html#height
2) You're "pushing" instead of "spinning" the pedals in too high of a gear. "Cadence" is THE key word. You should always be in a gear easy to use with moderate pedal pressure & spin the pedals at a rate or "cadence" of at least 70-90 rpm. Higher cadence but in lower (easier) gears climbing hills - around 95 rpm and above if possible. http://www.sheldonbrown.com/gears.html Good cyclist are always around 90 to 105 rpm.
3) If you have a one speed bicycle - there's 99.9% of your problem right there.
Cycling (not biking) and walking use almost completely different muscle groups & different "load bearing joints" on the body. I should know - I walk with the aid of a cane - but can ride a bike nearly anywhere I need or want to go.
If you're having a hard time cycling - it could be at least two reasons or a combo of the two.
1) Improper saddle (seat) height. With the ball of your foot centered on the pedal & in the 6 o'clock pedal position, there should be only a SLIGHT bend in the knee. Have your saddle set right for optimal leg extension & power. http://www.sheldonbrown.com/saddles.html#height
2) You're "pushing" instead of "spinning" the pedals in too high of a gear. "Cadence" is THE key word. You should always be in a gear easy to use with moderate pedal pressure & spin the pedals at a rate or "cadence" of at least 70-90 rpm. Higher cadence but in lower (easier) gears climbing hills - around 95 rpm and above if possible. http://www.sheldonbrown.com/gears.html Good cyclist are always around 90 to 105 rpm.
3) If you have a one speed bicycle - there's 99.9% of your problem right there.
Are there other exercises you can do in a spin class to work your glutes and hamstrings more?
mmmonfredi
I feel like I am only working my quads and would like to concentrate on my glutes and hamstrings a little more. Any ideas or positions to ride in?
Answer
If you can put clipless pedals on those spin bikes you can focus on pulling up on the pedals and that would work your hamstrings more. The downward push would naturally work your glutes. The upward pull would work your hamstrings. If you got off the saddle and started pedaling as if you were sprinting or going up a steep incline then you would definitely work your glutes more.
P.S. I am a cyclist and I dont ride for the exercise. Asking questions like this only makes you look frivolous. Ofcourse riding a bike is good exercise but I do it for the relaxation, being outdoors, and ultimately to become a better cyclist. I dont do it to work my hamstrings, glutes or quads. The fact that you would even ask this question is just plain annoying. You are a gym-goer. A frivolous person wrapped up in his/her own vanity. A true cyclist would not ride for this reason.
If you can put clipless pedals on those spin bikes you can focus on pulling up on the pedals and that would work your hamstrings more. The downward push would naturally work your glutes. The upward pull would work your hamstrings. If you got off the saddle and started pedaling as if you were sprinting or going up a steep incline then you would definitely work your glutes more.
P.S. I am a cyclist and I dont ride for the exercise. Asking questions like this only makes you look frivolous. Ofcourse riding a bike is good exercise but I do it for the relaxation, being outdoors, and ultimately to become a better cyclist. I dont do it to work my hamstrings, glutes or quads. The fact that you would even ask this question is just plain annoying. You are a gym-goer. A frivolous person wrapped up in his/her own vanity. A true cyclist would not ride for this reason.
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