A stationary bike can (and should!) be comfortable enough to enjoy a spin class or just ride without constantly moving around in the seat. And it's worth it to find out. Because Spinning Is More Than Just a Fun Way to Get Your Daily Exercise: August 2019 Systematic review published in approximatelyOne “Indoor cycling can improve aerobic capacity, blood pressure, lipid profile and body composition,” he says.
Here's how to avoid literally being a huge pain in the butt the next time you ride your spin bike.
Why do stationary bike seats hurt so much?
One of the most common complaints from spin bike users is pain in the crotch and buttocks area during and after riding.
There can be many reasons for this discomfort, but according to Sydney Samborski, Minnesota-based Life Time Cycle instructor and studio director, seat height and fore/aft (how forward or back the seat is) often play a role. .
“If a bike seat is too low, the rider can put too much weight on the saddle, putting unwanted pressure on soft tissues. If a bike seat is too high, the rider may rock back and forth on the saddle, which can cause chafing or chafing in the groin area,” says Samborski. “I caution new riders that there will always be some discomfort, such as soreness in the gluteal muscles, when sitting on the bike seat. This is normal and over time your hips will get used to the saddle and the pain will lessen.”
how Sitting on a spin bike seat can also affect whether you feel pain, according to Natalie Collins, DPT, COMT, BikePT, a physical therapist and owner of Pedal Fit, a bike fitting studio in Denver, Colorado.
“Ideally, you want to feel pressure on the saddle about 3 inches in front of your sit bones,” says Collins. “The ischium is the bone you can feel when you sit upright in a chair,” says Collins. “Many riders sit with their hips too far back, which can round out the pelvis and cause back and hip pain.”
Collins also points out that some spin bikes come with very wide saddles, which may not be the right size for every rider.
“If the seat on a spin bike is too wide, the rider may feel pressure near the area where the thighs meet the soft tissue and hip area as they rock from side to side to accommodate the wide saddle,” says Collins.
Fortunately, most spinbike seat pain can be relieved by learning how to properly adjust a spinbike to your measurements, choosing a bike seat that's right for you, and following general best practices for crotch and hip hygiene while indoor cycling. It can be solved.
Correct setup of spin bike
Taking the time to learn how to properly set up a spin bike for your height, weight, and needs is worth it, Samborski says.
When you stand next to your bike at a 90-degree angle, facing in the direction the bike is facing, the top of your bike seat should be about hip height.
Handlebar height is more of a personal choice, Samborski says. However, the general best practice here is to make sure your spine is in a neutral position. This means that your back is not arched or your back is not extremely rounded.
“Once the seat and handlebar heights are set, I instruct riders to move their seats and/or handlebars back and forth so that they fit the size of one forearm length plus one fist width between the nose of the bike seat and the end of the handlebar facing away from them. towards the rider,” says Samborski. “You can make smaller adjustments as needed, but these are the general guidelines I use.”
Collins suggests discovering your personal preference in seating angle as well.
“I don’t recommend placing a leveling tool on your bike seat and assuming ‘0’ is the right angle for you,” says Collins. “Instead, find a bike seat angle that allows you to sit in the correct position on the saddle with your feet parallel to the ground without extreme back or knee positions.”
The amount of pressure your soft tissues and hips should feel against the saddle is similar to “pressing your forearms together with minimal effort,” says Collins.
Collins adds that making sure the spin bike is on a level surface is important to achieving spin bike seat comfort.
“Some spin bikes may have adjustable feet, but most do not,” says Collins. “Putting plywood or other sturdy flooring under your bike can help create a level surface for your bike, especially if it's on carpet. “You definitely don’t want it to favor one side or lean to one side because the floor isn’t level.”
Choosing the Right Bike Seat
Sometimes, even after adjusting your spin bike to your measurements and making sure the bike is level, you still feel sore because the fixed bike seat doesn't fit your body structure, and that's okay.
Most spin bikes offer the option to replace your bike seat with just a twist of a few bolts. But be careful: Choosing a quality bike seat right away may not solve all your problems.
Note: Choosing a quality bike seat right away may not solve all your problems.
“A softer, cushionier bike seat is not always the answer,” warns Collins. “If you’re already feeling a lot of pressure or friction on your existing bike seat, a wider or softer bike seat will only make these problems worse. This is because the foam or gel filling in softer bike seats can ‘collapse’ over time, damaging the bike seat. You lose your initial form.”
Instead, Collins recommends three bike seats. The caveat is that all riders should consult with a veteran spin class instructor, bike fitter, or physical therapist to determine which saddle is right for them.
Selle Royal Respiro, Athletic — $70.00
“This saddle is on the soft side, but it doesn’t fall apart over time like other soft saddles do,” says Collins. “It’s a really good choice for people with slightly wider hips or those who ride in shorts without a chamois or padding. This saddle is also suitable for people who prefer to sit in a more upright position than in a forward position.”
Ergon SM Comp — $100.00
“This is a flatter saddle, so for people who like to move around on their bike seat when riding, this is a good choice, and for those who want a mid-forward trunk angle, this is a good bike seat.” Collins says: “Medium/large sizes will suit most people, but those with narrow hips will probably be fine with small sizes./Medium would be an obvious choice.”
Professional Power Components — $140.00
“This bike seat is ideal for people who prefer to ride with a chamois pad and with their hips tilted forward, like the traditional position on a road or gravel bike,” says Collins. “The 143mm size is the right size for most people. The 155mm might be right for some people, but for most people there's a risk that it starts to put too much pressure between the saddle and the soft tissue.”
Best Practices While Riding to Make Your Stationary Bike Seat Hurt Less
Following general guidelines for crotch and butt care while using a spin bike can go a long way in helping you find comfort.
Use Resistance Wisely
Samborski recommends viewing the spin bike's resistance knobs as “both a measure of challenge and a support tool,” rather than just blindly engaging them. Adding too much (or not enough) resistance can cause unnecessary rocking or friction in your bike seat, which can cause soft tissue friction or pain.
“Think of the feeling of a controlled push and pull through every stroke of the pedal,” says Samborski. “That’s how you know you’re using the right level of resistance. Additionally, following the appropriate resistance cues from your spin class instructor will help you find riding more physically and mentally engaging instead of just blindly clambering up and down. Resistance knob.”
add fan
Collins suggests “aiming a fan at your hip” even while riding indoors.
“When you ride indoors, you don’t get the benefits of being outdoors, where evaporative cooling and wind help relieve sweat buildup in the crotch and butt area,” says Collins. “Using a rear-facing fan while riding indoors can help prevent skin lesions and other bike seat irritations.”
Wear the right shorts
Collins also advocates that indoor riders use bike shorts with a chamois (or “shammy”) pad. Chamois pads are padding found in the crotch and butt area of bicycle shorts. Depending on the brand and use case, thickness and size may vary (for example, chamois for indoor riding and mountain biking have significantly different thicknesses).
“Make sure the padding is in the right place – not so wide that it rubs the inside of your thighs, and not so long that it rides up the front or back of your lower back,” says Collins. “Bike shorts should be relatively tight, and bib short bike shorts take things a step further for those who want to keep their bike shorts in place while riding.”
A spin bike seat can never be a lounge chair. But sweating and working out doesn't mean you're pushing yourself to new limits. Making sure your spin bike is properly set up for measurements, level and a good saddle is a great way to make your time on an indoor bike a comfortable and rewarding experience.
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- Chavarrias M, Carlos-Vivas J, Collado-Mateo D, Pérez-Gómez J. Health benefits of indoor cycling: a systematic review. approximately. 2019; 55(8):452. https://doi.org/10.3390/medicina55080452
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