Module Objective:
- Understand how to properly set the saddle and handlebar positions on an indoor cycle for someone with PD.
- Learn how to advise your participants on the proper clothing and footwear for class.
Fitting the Indoor Cycle to the participant for these special classes can be slightly different than for a regular indoor cycling class – but the basics remain the same.
Watch as Coach Kathy explains what’s involved.
Your riders may have issues with balance, flexibility and core strength. To accommodate these issues (when present)the seat height and handlebar placement are adjusted for proper alignment while retaining shoulder, neck and overall comfort.
1. Adjusting the seat height
- A rough estimate of the seat height can be obtained by asking the rider to stand next to the bike with the seat at hip bone level.
- Allow the rider to mount the bike if they are capable (sometimes they need a step up) – realize that many will need help.
- Dropping the seat height may assist some riders during the first few time on the cycle.
- The rider straddles the bike and places his/her feet on the pedals.
- The rider stands with help holding onto the handlebars.
The Parkinson’s Cycling Coach can then adjust the seat height to the appropriate level without asking the rider to dismount. Remember, most of these riders have muscle stiffness and limited flexibility. Adjusting the seat lower than normal riding level may provide a more pedaling comfort at the beginning of the program. After a few classes, he/she might need their seat elevated to a normal riding level.
Specialty seats or using gel padded a seat cover might be more comfortable for the riders. We all know how we can experience “saddle soreness” when we sit on our saddles for 50 mins. Can you imagine someone with limited core strength and limited flexibility?
Please inform the rider that he/she will experience some soreness at the beginning of their riding experience. Products like Glide or other chamois products can help prevent that soreness. Also cushioned padded bike shorts are also a good recommendation.
Some riders experience a feeling of “sliding forward” on the seat. Using an adjustable wrench, tip the front of the saddle up slightly. This will encourage a ride that feels more stable.
If the rider has used a step to mount the bike be sure to pull the step away after the rider is on the bike.
After safely mounting the bike, help him/her to place feet into the cages and secure the straps. Have the rider take a few pedal strokes around. Then ask him/her to stop pedaling keeping the pedal at the bottom of the pedal stroke. There should be a slight bend in the knee.
Keep adjusting the saddle up or down until the correct angle has been achieved.
2. Handlebar placement
Handlebars are typically set in the highest position. This helps keep the riders upright with proper hand placement. If the rider feels that they are still leaning too far forward, offer a few towels to be stacked on the handlebars for more of a “lift” through the chest and core. Shoulders remain down, elbows slightly bent, chest open to allow for a full breath.
3. Fore and aft position
The horizontal placement of the saddle, or forward and backward, should keep the knee tracking behind the toes. The knee is placed over the center of the pedal. Adjust the horizontal saddle position until the proper position has been found.
Recheck all seat positions and then record of all seat adjustments. We want he or she to be as comfortable and as secure as possible.
4. Explain the knob that controls resistance. Clockwise provides more resistance and counterclockwise takes that resistance away. Usually the same knob will be the emergency break. Let the rider know that the flywheel is weighted and heavy. Explain that the flywheel will continue to circle even though his or her foot has come out of the cage. Have them pedal and then press down on the emergency break so they understand how to stop the flywheel if necessary.
5. Have the rider begin pedaling lightly with little or no resistance. Show the rider the RPM number and explain what it means. Have the rider make changes to their cadence to experience the changes.
A quick review of the individual’s heart rate parameters is appropriate at this time > see Heart Rate training page.
Other factors to consider
Most of us will lose our thirst mechanism as we get older. We forget to drink!
1. Encourage the riders to eat breakfast and drink 8-16 ounces of water at least 30 minutes before attending class.
2. Take their medications as prescribed by their doctor.
3. Needing to visit the restroom prior to coming to class is encouraged. Sometimes it is needed during class. That is ok too. Coaches need to encourage and remind the riders to drink frequently throughout the class. Drink during exercise!! American College of Sports Medicine recommends drinking 20 oz of water for every hour of exercise.
Most riders will be able to correctly set their handlebars and seat placement after a few weeks of coming to class. This is encouraged but not required. If the riders are able to set their own handlebars and seats, it seems to give them a bit of ownership and control over their bodies and the Parkinson’s Cycling class.
What should the riders wear during the Parkinson’s Cycling Class?
Encourage the riders to wear active wear that can remain comfortable during exercise. Short sleeved “dri-fit” tops are helpful. But with some Parkinson’s individuals thermo-regulation is an issue due to age, medication side effects, or disease. If the rider is usually cold, ask them to wear a long sleeved shirt or jacket to wear until the body can warm. At that time it is important to remove that so the rider can ride comfortably. Some individuals will perspire a lot from exercise or disease issues. Always encourage appropriate hydration.
Ladies can wear shorts or capris and men should wear shorts so not to interfere with the pedal stroke. Shorts or capris are also helpful when setting the correct position of the riders. You are able to see the correct placement of the foot on the pedal as well as the rotation of the pedal stroke.
Athletic shoes are a good choice for footwear. Most participants will find that Velcro straps are convenient and allow for a good fit. Some riders will eventually decide to purchase cycling shoes with clips.