FitNessieHow to do it
- Set the saddle level, at a height that leaves a bend of about 25 to 30 degrees in your knee when the pedal is at the bottom.
- Sit on the saddle with your hands on the brake hoods and a soft bend in your elbows.
- Lean your torso forward to about halfway between upright and flat.
- Pedal in smooth, even circles with your hips still on the saddle.
- Keep your knees in line over your feet through every turn of the cranks.
Key cues
- Knee still bent at the bottom
- Knee over the ball of the foot with the crank forward
- Soft elbows, hands on the hoods
- Hips quiet on the saddle
- Smooth, steady cadence
Common mistakes
- Saddle too high, so your heel drops away or your hips rock side to side
- Saddle too low, so your knee stays well bent at the bottom
- Reaching too far for the bars with stiff arms
- Pedaling with your knees drifting in or out
Muscles worked
- Primary
- Quads, hamstrings and calves
Equipment
Road bike.
