Hand Positions, Form & Exercises

***Hand Positions***

• Seated Flat – Hand Position 1 or 2
• Seated Climb – Hand Position 2
• Standing Flat – Hand Position 2
• Standing Climb – Hand Position 3

Resistance Levels: {1-10} 1- easy flat, through 10- heavy and steep.

***Some Exercise Terms used in Class***

#1 Stretches – Before and after every workout!!!!

Seated Climb – Hands in position 1 or 2. Gradually increasing your resistance.

Jogging – Out of the saddle with hands in position 2/resistance of 5-6} this is done out of the saddle with your body directly over the pedals and standing straight.

Standing Climb – Hands in position 2 then come up out of the saddle. Then move your hands up into position 3/resistance 7-10} Should feel like you’re climbing a hill.

Tap Backs – {Out of the saddle/hands in position 2 or 3 with resistance of 6}. Hips will go back far enough so that your tush touches the back of the saddle and then go straight back up. The count for this exercise can vary. Click here for demo.

Jumps – In and out of the saddle/hands in position 2/resistance of 6-8} this is where you quickly move from sitting in and out of the saddle in a controlled, smooth move. You have to have use a lot of core to control you moving in and out of the saddle so that you’re not just crashing onto your saddle and pushing yourself out of the saddle by pressing on the pedal.

Sprint Intervals – Hands in position 1 or 2 if doing a seated sprint. Standing sprint hands should be in hand position 2.  Increasing the resistance after every interval. {Resistance of 5-8}

Using Light Hand Weights 1-2 lbs {It’s about the reps not weight} I only perform 2 exercises with light hand weights for biceps & triceps. Light weights are safe as long as you are seated and moving in a slow controlled motion. You do not have to use the weights, you can use your own body weight and just do the motion. It’s all about you and what you’re comfortable with. I always ask in the beginning of every class if they want to use the weights or not. This is your ride, I want to make sure everyone is 100% comfortable, safe and happy 🙂

***THINGS TO LOOK OUT FOR***

DON’T ride seated with hands in position 3. This hyper-flexed position may strain the back and can be uncomfortable, particularly for shorter individuals.

DON’T put all your weight on the handlebars, keep your hands light and use your core to help support your upper body during the exercise.

DON’T turn your knees out. This tends to happen when people start getting tired. Be sure to look down and check the alignment of your knees, you want them straight at all times. CLICK HERE for some video demos

DON’T point your toes to the floor while pedaling. Keep your feet flat. 

DO relax your shoulders, keep them down and away from the ears. 

NO white knuckles!!! White knuckles happen when you squeeze the handlebars so hard that your knuckles turn white. So try not to cling onto the handlebars with the grip of a champion rock climber.

Most importantly HAVE FUN!!!! If you can’t do everything the first, second, or even third time. Don’t worry about it. It will come with time and practice.