PEB 1102: INDOOR CYCLING

UNIT 2: The Science of Cycling

2.1.1 Getting On the Bike

Stand next to the bike facing the handlebars.

Place the inside leg over the center of the bike frame and
stand with both feet on the floor, straddling the bike.

Place the right pedal in the downward six oclock position.

Clip the right foot into the pedal or place it into the pedal
cage. Stand up on the pedal and sit on the saddle.

Put the left foot on the pedal and strap or clip in.

DO NOT attempt to mount by putting one foot in the pedal

and swinging the leg over the bike. This may cause the bike
to tip or put undue stress on the crank arm and pedal.

2.1.2 Getting Off the Bike

Unclip or loosen the pedal straps.

Remove one foot at a time and step down to the floor

straddling the center of the bike.

Lift one leg over the center frame of the bike and carefully
step back

DO NOT attempt to dismount by keeping one foot in the

pedal and swinging the leg over the bike. This may cause
you to twist your ankle, kick your neighbor or cause the
bike to tip or put undue stress on the crank arm and pedal.

2.1.3 Proper Cycling Posture.

Basic riding techniques start with the posture on the bike. Maintaining proper cycling posture is very
important not only for efficiency but also for preventing pains in the long term.

Sit towards the back of the saddle and avoid riding the nose of the saddle.

Pull in the abdominal muscles and keep your core solid.

Relax the arms and shoulders.

Release a hunched back and keep the spine in a

neutral position while leaning forward from the
hips at a 40 to 50 degree angle (see picture).
Avoid a hunched back and shoulders that can
cause neck fatigue, destroy proper cycling
posture and make riding miserable.

Place the hands lightly on the handlebars

without hyper extending the elbows or holding a death grip. Keeping the thumbs on top or in
line with the fingers can reduce the tendency to want to put a death grip on the bars.

Keep the head up and look to the horizon.

2.1.4 Hand Positions.

During the ride it is helpful to vary the hand positions to relieve stress on the neck, arms, and hands.
NEVER use an under handed position. Palms should always face in or down while on the handlebars.
AVOID leaning on the handlebars; use handlebars only to balance your position.
Narrow Grip

Rest your hands lightly on the extenders in the center of the

handlebars.

Place your elbows in a wider position at the straight part of

the handlebars (like forming a triangle). Relax your shoulders
and elbows

This position is suitable for seated sprints.

Center Grip.

Hands are placed lightly on the straight part of the

handlebars.

Relax your shoulders and elbows.

Do not lean on the handlebars

This center grip position is used in seated climbs, running,

jumping and sprinting in the standing positions.

Wide Grip.

Hands are placed lightly on the wider position of the

handlebar.

This wide grip position is suitable for seated and standing

climbs.

Most riders also prefer this grip position during seated and
standing sprints: running or jumping.

Extended Grip.

Arms are extended with the hands at the far ends of the
handlebars.

Shoulders and elbows are relaxed.

The extended grip is used in standing climbs or low racing

positions.

2.1.4 Proper Pedaling Techniques.

Pedaling is the single most important part of cycling where your
body is in action, producing power for turning the pedals in a
continuous circular motion. Without any doubt we can say that
efficient cycling depends on controlled and proper pedal strokes.
Complete pedaling action has been described in four interconnected
phases;

Push down (1), pull back (2). Both the push down and pull
back phases occur simultaneously by opposing legs (see
figure 1).
Figure 1

Pull up (3), push forward (4). Both Pull up and push forward
phases occur simultaneously by opposing legs (see figure 2).

It is essential to perform smooth and synchronized leg and

feet movements which cause the feet spin in an efficient
circular rotation.

Riders should try to feel the pedals during the entire

movement (trying to avoid loss of control which especially
occurs when pedal speeds become faster than the leg
speeds).

Figure 2

This smooth and symmetrical spins achieved by equal

propulsions from the right and left legs.

Most people have decidedly dominant left or right leg,

whereby they derive considerably more propulsion from one
or the other. This propulsion asymmetry should be avoided
as much as possible.
DO NOT stroke the pedals when your
ankle is in plantar flexion
Figure 3

References
Bloom, J. Cyclistics: The Art and Science of Teaching Cycling. Instructors Manual, 3rd ed. August
10, 2008.
http://www.kneeguru.co.uk/KNEEnotes/node/1071
http://bikedynamics.co.uk/fit02.htm