BIKE SAFETY

(1) ALWAYS RESPECT THE BIKES

(2) PAY ATTENTION and be IN CONTROL

(3) Make sure the bike is ADJUSTED TO FIT YOU

(4) TIGHTEN ALL OF THE HANDLES & TOE-CLIPS

(5) STAY BALANCED (when standing out of the seat your hands are always holding onto the handlebars)

(6) DON’T RIDE WITH ZERO RESISTANCE! The wheel always should have some tension on it (so it’s touching)

(7) DON’T GO TOO FAST - If it’s too easy then increase the tension (by turning the knob to the right or clockwise)

(8) RIDE AT YOUR LEVEL –If it’s too hard then decrease the resistance by turning the knob to the left or counter-clockwise but don’t stop pedaling (except for adjustments)

(9) DON’T TURN THE KNOB MORE THAN 2-3 CLICKS

(10) REMEMBER THAT THE PEDALS ALWAYS TURN WHEN THE WHEEL IS SPINNING!

(11) PUSH DOWN THE RESISTANCE KNOB TO STOP.

(12) WORK HARD TO GET YOUR HEART RATE UP AND IMPROVE YOUR OWN FITNESS!

Record Your Numbers:

Seat Height ____

Seat Fore-Aft ____

Handlebar Heights ____

Handlebar Fore-Aft ____

SPIN BIKE

SET UP

(1) SEAT HEIGHT:

- The top of the seat should be even with your belly button

(2) SEAT FORE-AFT POSITION:

- First put both pedals level with each other

- Then make sure your knee on the forward leg is not farther forward than your front toe

(3) HANDLEBAR HEIGHT:

- The handlebar height should be equal to (or slightly above) your seat height

- Make sure you don’t go higher than the limit line

(4) HANDLEBAR FORE-AFT:

- When on the bike you should have a slight reach forward but not be too far extended out

(5) TOE CLIPS

- First loosen the straps so your toes go all the way in

- Then pull up on the strap to tighten (keep tight)

- The toe clips should remain tight during the entire ride

- Never ride with your feet out of the toe clips!

SPIN BIKE

RIDING

POSITIONS

1. SEATED FLAT (hand position 1):

- While sitting, light resistance & high cadence

2. STANDING FLAT (hand position 2):

- While standing, light resistance & high cadence

3. SEATED CLIMB (hand position 2 or 3):

- While sitting, high resistance & low cadence

4. STANDING CLIMB (hand position 3):

- While standing, high resistance & low cadence

5. JUMPS (hand position 3):

- Alternating between sitting & standing, with medium/high resistance & medium/high cadence