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
- Dismount the bike.
- Turn the seat height pop-pin counterclockwise and pull out on the pin to release it from its current preset location.
- Raise or lower the seat to the desired height, then gently release the pop-pin. Raise or lower the seat slightly, if necessary, until the pop-pin engages a preset hole, turn the pop-pin clockwise to secure. Be sure to tighten firmly.
Seat Placement Adjustment
- Loosen the seat fore-and-aft tension handle by turning the handle counterclockwise.
- Move the handlebar forward or back to the desired position, then tighten the tension handle by turning clockwise. Be sure to tighten the handle firmly.
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.
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Loosen the handlebar height tension handle by turning the handle counterclockwise. Raise or lower the handlebar to the desired height, then tighten the tension handle by turning clockwise. Be sure to tighten firmly.
Handlebar Placement Adjustment
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Loosen the handlebar fore-and-aft tension handle by turning the handle counterclockwise.
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Move the handlebar forward or back to the desired position, and then tighten the tension handle by turning clockwise. Be sure to tighten the handle firmly.
Pedals
Adjusting the Pedal Straps
Place the balls of your feet securely in the toe cages, with the ball of the foot (or the widest part of your shoe) over the center of the pedals. As you pedal, concentrate on keeping feet flat, which enables a more powerful pedal stroke. The pedal straps should be adjusted to hold the foot snugly to the pedal. The front of the shoe may not completely fill the toe cage.
