Taking some time to learn how to properly adjust the bike to your body will make your workouts more pleasant and a safer experience too. Riding the bike when it is incorrectly adjusted can result in discomfort and increase your risk of injury. Once you have established a proper riding position, take a few minutes to ride the bike and determine that your position is comfortable. Start pedaling at a slow pace with your toes and knees pointed directly forward. Hold the handlebar lightly and in a position that allows your shoulders and upper body to relax. Pedal easily, at a low resistance until you feel confident that you could ride in that position for the duration of your workout.
Seat Position
Seat Height Adjustment
- Standing next to the bike, adjust the seat until it is about hip height.
- Rotate the crank arms until the pedals are in the vertical position: 12 and 6 o’clock.
- Place your foot in the toe cage of the pedal closest to the floor and mount the bike. Ensure that the ball of your foot is over the center of the pedal. Your leg should be slightly bent at the knee, about 5 degrees.
- If your leg is too straight or your foot cannot touch the pedal you will need to lower the seat height. If your leg is bent too much, you will need to raise the seat height.
- Dismount the bike. Then loosen the quick release lever on the seat post and adjust up or down as necessary.
- When the seat is in the desired position, tighten the quick release to secure the seat post.
- Note the final position mark on the seat post for future reference.
Seat Placement Adjustment
- Sit on the bike with the crank arms in the 3 and 9 o’clock positions. A proper forward/aft position (for road bike training) of the seat is achieved when the small bump at the top of your shin is above the pedal axle.
- Dismount the bike. Loosen the quick release under the seat and slide the seat forward or backward as desired; tighten the quick release lever.
Handlebar Position
Handlebar Height Adjustment
- The handlebar height is a matter of preference. Start with a handlebar height that is the same as the seat’s height. Adjusting the handlebar higher will give the rider a more upright position; lower will result in a more crouched position.
- Raise or lower the handlebar by loosening the quick release on the handlebar post and adjust by sliding the handlebar mount up or down as desired. Then tighten the quick release to secure the handlebar post. Note the final position mark on the handlebar post for future reference.
Handlebar Placement Adjustment
- Loosen the quick release under the handlebar and slide the handlebar forward or backward as desired. A suitable forward/aft position should allow the rider to comfortably grasp the handlebar with a slight bend at the elbow.
- Tighten the quick release to secure the handlebar assembly.
Pedals
Adjusting the Pedal Straps
Place your feet in between the aluminum surface of the pedal and the nylon foot strap that wraps around it. To adjust the fit, pull the end of the adjustable strap down to tighten, or pull the strap up to loosen.
Using the SPD Clip-In Pedals
Engage the clip-in pedals by placing clip-in between bindings while pushing down. Disengage by twisting heel outwards away from exercise bike. Binding tension is adjustable and should be set so that clip-in and shoe do not disengage when pedaling. Use an Allen key to turn tension adjusting screws, clockwise to increase binding tension, counterclockwise to decrease binding tension.
