Indoor cycling<\/a> isn\u2019t as complicated a workout as, say, weightlifting<\/a> or calisthenics<\/a> \u2014 you\u2019re seated, and there\u2019s essentially one basic motion. So how much can go wrong?<\/p>\n Plenty. There\u2019s significant room to make mistakes when cycling that can lead to an inefficient workout or, worse, injury. We asked fitness pros and cycling instructors about common indoor cycling mistakes and how to fix or avoid them.<\/p>\n The first mistake many people make is not setting the bike up correctly<\/a>, says Melanie Melillo, CPT.<\/p>\n \u201cThe most common mistake I\u2019ve seen in the past decade of helping riders get set up is that they set the handlebars too high while the seat is too low,\u201d says Jake Maulin, CPT, co-owner of CycleBar in Naples, Florida<\/a>. \u201cIf your handlebars are too high, it makes the pedal stroke inefficient in the downward motion. If your handlebars are too low, it makes it difficult to breathe.\u201d<\/p>\n Additionally, a seat that\u2019s too high or low will put excess pressure on your spine and knees<\/a>, says Brendan Kirk, PT, DPT, OCS, CSCS, CKTP, of Spine and Sports Medicine<\/a> in Glen Rock, New Jersey.<\/p>\n To set up your bike correctly, stand next to it and use these guidelines<\/a>:<\/p>\n Another common mistake is gripping the handlebars too tight. \u201cWe call it the death grip or the white knuckle,\u201d says Melillo. \u201cThat traps a lot of tension in your hands that you don\u2019t need.\u201d Many riders also hold tension in their jaw and let their shoulders ride up toward their ears.<\/p>\n Instead, follow these cues to loosen up:<\/p>\n Why? To get a good cycling workout, you need to allow your body to generate the most power that it can. \u201cIf your shoulders are up by your ears and your elbows are out to the side, you\u2019re not in an optimal position to get the most pedal stroke,\u201d Melillo says.<\/p>\n When you\u2019re cycling indoors, your foot may be held in place by a toe cage or clipped shoes<\/a>. This allows the hamstring muscles<\/a> to activate when you pull your leg up, explains Andrea Metcalf<\/a>, CPT, LREA, a certified personal trainer and author of the book Naked Fitness<\/em>.<\/p>\n If your foot is pointing downward, you\u2019re working your calves but giving the hamstrings short shrift. Instead, hold your foot level in the pedal. That will allow the quads<\/a> and hamstrings to work together, producing a more balanced lower-body workout that activates the larger thigh muscles.<\/p>\n \u201cWe see riders set the resistance too low, so they\u2019re pedaling furiously but not getting any benefit out of the motion and even hyperextending their knees<\/a>,\u201d says Maulin. The fix: Create a light-to-moderate rate of resistance as a starting point, so you feel in control of the ride, not like you\u2019re about to rock off the bike.<\/p>\n When you\u2019re doing a cycling workout, it\u2019s a good idea to have a water bottle within arm\u2019s reach.<\/p>\n \u201cCardio<\/a> like indoor cycling can be really sweaty, so you want to make sure you replace the fluids you lose \u2014 and electrolytes<\/a> if you\u2019re riding for more than 45 minutes,\u201d says Melillo. A hydration supplement like Beachbody Performance Hydrate<\/a> can help you rehydrate, replenish important electrolytes, and even improve endurance during your rides.*<\/p>\n And be sure to fuel properly pre<\/a>\u2013 and post-workout<\/a> with enough protein<\/a> and carbs<\/a>\u00a0to support your activity level and fitness goals.<\/p>\n Trying to work out your upper body while riding a stationary bike is dangerous and \u201chas little to no benefits,\u201d says Garret Seacat, CSCS, head coach with Absolute Endurance<\/a> in Manhattan, Kansas. \u201cWhen you\u2019re bobbing up and down on a bike doing any kind of upper body exercise while pedaling, you increase your chances of injuring your lower back dramatically.\u201d<\/p>\n Upper body movements also detract from your effort on the pedals, making your workout less effective and decreasing calorie burn<\/a>. Instead, do some push-ups<\/a> as part of your post-ride stretch<\/a> and cooldown.<\/p>\n \u201cWe have riders who are convinced that because they\u2019ve torched hundreds of calories, they can indulge in pizza and all the sweet stuff your body craves immediately following the ride,\u201d says Maulin. \u201cA little treat is fine, but what your body needs post-workout is protein and hydration. Immediately consuming alcohol<\/a> can also cancel out many of the good aspects of your workout.\u201d<\/p>\n Doing too many workouts, constantly exercising at full intensity, and not giving your body enough time to rest and recover<\/a> will undermine your efforts.<\/a><\/p>\n \u201cGoing all-out every single time you exercise, is a pitfall,\u201d says Melillo. \u201cYour body needs to work out in all different heart rate zones<\/a>. It needs periods of rest and recovery. As much as it needs hard workouts, you need those moderate workouts that last a little bit longer<\/a>.\u201d<\/p>\n \u201cMake sure you\u2019re doing strength training<\/a>, core training<\/a>, and stretching<\/a> as well as riding,\u201d says Melillo. \u201cAll of that supports the best performance on the bike.\u201d<\/p>\n Stretch for at least 10 minutes to warm up<\/a> and cool down<\/a> to prevent injury and minimize next-day soreness<\/a>.<\/p>\n Cycling classes can be competitive, and that can make them fun and motivating. But getting carried away can cause injuries.<\/p>\n1. Sitting Too High or Low<\/h2>\n
![\"Woman](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/15145737\/indoor-cycling-mistakes-600-seat-height.png\")
<\/p>\n\n
2. Riding Tense<\/h2>\n
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3. Uneven Foot Positioning<\/h2>\n
![\"Woman](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/15145706\/indoor-cycling-mistakes-600-foot-position.jpeg\")
<\/p>\n4. Setting the Resistance Too Low<\/h2>\n
5. Not Fueling or Hydrating Enough<\/h2>\n
![\"Woman](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/15145711\/indoor-cycling-mistakes-600-hydration.jpg\")
<\/p>\n6. Incorporating Upper-Body Exercises<\/h2>\n
7. Eating Back the Calories You Burned<\/h2>\n
![\"Group](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/15145935\/Indoor-Cycling-Mistakes-600-pizza.png\")
<\/p>\n8. Cycling Too Hard, Too Often<\/h2>\n
9. Narrowing Your Training<\/h2>\n
![\"Trainer](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/15145748\/indoor-cycling-mistakes-600-trainer.jpg\")
<\/p>\n10. Trying to Keep Up With the Joneses<\/h2>\n