Biomechanics and Advanced Riding Techniques:
An Outline for an Indoor Cycling Workshop

By Chris Kostman

Workshop has three components:

1. Bike Set-Up Revisited and in Greater Detail
2. Posture Analysis in Greater Detail
3. Advanced Riding Techniques and Riding Music as Road

Topic 1: Bike Set-Up Revisited

• SPD vs. Look pedals, pros and cons: on and off the bike; set-up; affect on effective leg length and workload
• Cleat set-up:
• Ball of foot should be centered, or slightly ahead of, the pedal spindle. Shin splints often result from setting cleats too far forward.
• Cleat position, fore and aft, will affect leg extension.
• Bicycle Fitting Sytsems’ Forefoot Measuring Device & cleat wedges.
• Saddle height measurements:
• Lemond's .883% of inseam in bike shoes = top of saddle to center of bottom bracket.
• Standard .885% of inseam barefoot = top of saddle to center of bottom bracket.
• Bicycle Fitting Systems’ 15 to 35 degree bend in knee with leg extended. Use of goniometer to measure this accurately.
• KOPS / Knee Over Pedal Spindle with feet parallel to the ground.
• Thickness of soles, gel pads, or padded shorts will affect extension.
• Notes on crankarm length: Spinner bikes have 170mm crankarms, but outdoor bikes range from 165mm to 180mm.
• Kostman checks bike set-up of all workshop participants

Topic 2: Posture Analysis

• Off the bike
• Practice rotating pelvis, flattening back, and hinging forward
• Quick check of feet alignment while walking, standing, and hopping.
• On the bike
• Analysis of "ideal" posture for each movement, coupled with discussion of its purpose and benefits. Participants move into and hold each posture while on bike, but not pedaling. Following that, postures are held while pedaling and thus performing the movement.
• Seated Flat, slow and fast
• Seated Climb, slow
• Standing Climb, slow and fast
• Standing Tall, slow and fast
• Jumps, fast and faster
• Rhythm press, focus up and focus down

Topic 3: Riding Techniques

• Torso Isolations while running, climbing in third, climbing seated, and in other positions. Use of ab and back muscles.
• Lead Leg while on the half count or double time, on and off the saddle.
• Single Side Workload / Focus.
• True All Body Climbing.
• Shifting Forward with Speed / Back with Power, on and off the saddle.
• Run / Climb / Run - focus transfers from front to back to front
• Legspeed in 1st, 2nd, and 3rd Position Revisited.
• Beware of gimmicks!

Review: From the Instructor's Perspective, Self and Student

• Is the bike set up right and are the toe straps snug?
• Is legspeed appropriate to the ride? Too fast, too slow?
• Are they riding on the beat if that is the intention?
• Are the feet staying more or less parallel to the ground while climbing?
• Role of Achilles flexibility in this
• Toe-pointing while at speed
• Heel-pushing when slow
• Are knees going straight up and down, in line with toes, and parallel?
• Are hips stable in the saddle or rocking back and forth?
• Is pelvis rotated forward?
• Is spine straight?
• Are the shoulders relaxed?
• Are the elbows bent towards the earth?
• Is there no weight on the hands? No wrist flexion? Right position?
• Is their face relaxed, calm, and smiling, or grimaced and scowling?

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