M3i INDOOR GROUP CYCLE
20
BASIC
Cadence:
60–110 RPM
Distribute body weight evenly between the Seat, Handlebar,
and Pedals. The basic posture serves as a point of reference
for all other riding positions.
•
Keep your upper body relaxed with
your shoulder girdle and neck in
neutral alignment.
•
Engage the core (midsection, deep
abdominal muscles) with the pelvis
in a neutral position.
•
Knees are parallel and in line with
the second toe.
•
Avoid seat discomfort by ensuring
your glutes shift back into the seat.
NOTE: Fine-tune the Seat or Handlebar
settings for comfort and to support the
basic ride position.
Observe the following suggested ride and hand positions for your desired workout. Include a variety of hand positions
in combination with the cycling postures to add variety and to help prevent wrist and hand discomfort. Maintain proper
ride positioning with control of both the upper and lower body for optimal cycling experience.
SEATED CLIMB
Cadence:
60–90 RPM
Add moderate to heavy resistance to simulate a hill climb. This
naturally shifts the rider slightly towards the back of the seat.
•
Focus on maintaining a steady cadence; avoid side-to-side
body rocking by keeping even pedal strokes.
•
The upper body remains relaxed; keep core engaged.
•
Keep a light grip on the handlebar; hand position 1 or 2
complements the seated climb.
STANDING CLIMB
Cadence:
60–90 RPM
| Heavy
60-75 RPM
| Faster
75-90 RPM
Gear up to a higher resistance and transition to a standing position.
There is a natural and slight body sway to create momentum and
to power each pedal stroke.
•
Keep each pedal stroke smooth and fluid.
•
The center of gravity is low in the body with very minimal
body weight on the handlebar; hand position 2 or 3
complement the standing climb.
•
A cadence of 60–90 RPM is recommended for climbing;
varying from heavy to light resistance
•
Heavy climbs: shift weight back, 60–75 RPM.
•
Faster climbs: shift weight slightly forward and over the
middle of the seat at 75–90 RPM.
RIDE POSITIONS
Figure 17. Basic Ride
Position
Figure 18. Seated Climb Position
Figure 19. Standing Climb Position
Figure 16. Hand Position Illustrations
Overhand Front
1
Hook/Middle
2
Extended
3
Time Trialing
4
