At 6:30 in the morning, the alarm sounds. There is something that can give you the right charge to face the next hours in a different way. The clothes you wear are not yet the ones you will start the day with or go to work with and whether you are at home, in the hotel or in the car to go to the gym the first stop is an exercise bike, Technogym Bike. It's all in your hands: choose the lesson you like the most, or the trainer who brings out the best in you and kicks off your indoor cycling experience. Book your lesson and join the community.
What is Technogym Bike?
Technogym Bike is the new indoor bike that allows you to train by offering you, live or on demand, the spinning classes from the most famous trainers, developed by fitness studios partners, at home, but also in hotels, in the gym or in the office. Inside the library you can find a calendar with all the classes scheduled for the week in which to book and participate live.
You can choose your preferred class based on trainer, music, duration and language, all developed by fitness studios partners such as Virgin Revolution in Milan, 1Rebel in London and others in the future. The classes meet the needs of all users, with different goals and different musical tastes. Can't attend the class at the available times? No problem, they are all on demand so you can replicate them at any time, making them a part of your daily routine when it suits you.
First approach to your new indoor bike
You have your indoor bike at your disposal but before you start you have to make it your own, set all the basic elements to start the training that best fits your body and make it perfect for you. Often when you get on a bike for the first time, you do not pay attention to some details that are very important for your posture, ignoring some basic rules that allow you to do less effort and above all avoid the onset of annoying physical pain.
Maintaining a correct position on the bike while pedalling is not to be underestimated and it is good to know some simple settings:
How to adjust pedals?
Let's start with the basics: the pedals. To adjust the pedal straps of your new indoor bike, you need to insert the tip of the foot into its seat, taking the forefoot beyond the pedal axis. Tighten the buckles of the straps so that the foot is well inserted and adheres to the appropriate seat. The pedal attachment is designed for two types of footwear.
In this case they will be fixed to the pedals by means of toe cages. The suggestion is to opt for a shoe rigid enough to contain the foot as much as possible in all movements during training. Position the foot so that the central pivot of the pedal corresponds to the sole of the foot in the widest part. Tighten the straps so that they are not too tight and insert the laces of the shoe inside to prevent them from getting stuck in the pedals.
In this case, simply attach them to the pedal in the slot provided. Wearing technical shoes you will notice a big change in pedalling, as they lock on to the pedal and reduce energy consumption to a minimum.
How to adjust the saddle?
The second element is the saddle. When setting the seat position, you need to adjust both the height and the depth to ensure a comfortable ride. To adjust the seat height, press the lever underneath and move the seat to the desired height. If you are adjusting the seat for the first time, it is recommended to set the height so that it is aligned with the hip bone by standing next to the bike. Once you have reached the desired height, release the lever.
The next step is to adjust the seat: slide the seat to the desired position and then tighten the rear lever by turning it to the right. If this is your first time adjusting the seat, we recommend that you start with the seat in the middle. You can determine a starting depth by placing your elbow on the tip of the seat, then lean your forearm forward until your fingers touch the handlebar.
How to adjust the handlebar?
The handlebar height can also be adjusted to allow for a perfect indoor training experience. To adjust the handlebar stand in front of the seat, with the forearms under the handlebar, you will need to press the lever located under the bike and lift the handlebar gently, holding the forearms to support and release. If this is the first time you adjust the handlebar height, it is recommended to start by adjusting the bars to their highest level, then reducing the height until you reach the optimal position. Once you have boarded your bike in the riding position, bring your right foot to the six o'clock position; in this position your knee should have a slight flexion. If the knee forms a slight bend, the seat should be lowered, if the bend is too large, the seat should be raised.
It is important to get on the bike after making the adjustments to ensure that the height, depth of the seat and handlebar position are correct so that you have the right posture for the duration of your training session. When you don't assume a correct posture, your back will be affected because you are constantly under stress and, even if not in the short term, the effects will certainly come in the medium to long term.
The effects of a correct posture on the body
Increased energy. People who take a bad posture constantly feel tired and exhausted and are unable to work efficiently or move correctly.
Improved circulation and breathing. A correct posture does not strain the muscles and makes the blood flow correctly. A good posture will open the chest cavity and lungs, helping you to breathe properly. Taking a better position helps you to breathe better and get more oxygen to your brain. Correct posture promotes balance, meaning better control over the body and the way it moves.
All you have to do now is choose the class you prefer and pedal to the rhythm of music.