If you’ve ever taken a group spin class, you know that there are three bike positions you will alternate between.
When you’re pedaling in the saddle, you want your sitz bones on the widest part of the saddle with a slight forward rotation in the pelvis, Wilpers said, to. You also want to sit tall and avoid hunching your back forward — keep your shoulders back and down and stay light on the handlebars. As you pedal, you don’t want to be standing straight up or have your torso leaning too far forward. Think: Open chest and shoulders back and down. This is where your core comes in, too. By bracing“Your core plays a big part in your ride, and people tend to forget that their core doesn’t just consist of your abdominal wall,” Brown explained. “Your core consists of 35 different muscle groups that connect your pelvis to your spine and hip area.
As with second position, you also want to keep your center of gravity over the pedals and your butt hovering a few inches above the front of the saddle, Wilpers said. ”When thinking about resistance in different scenarios, just think back to when you were a kid and first learned how to ride a bicycle! We all learned when we were 7 years old what it feels like to try and ride a bicycle uphill versus downhill — it's actually no different on an at-home bike,” Brown said.
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