Cart is empty 
Experience makes perfect, and this is something that applies to all aspects of our lives, including sports. Practicing indoor cycling has a lot of benefits for our health and to improve our performance on the bike, however, it is important to adopt a correct pedaling technique and avoid a number of mistakes that can influence our results. In this article we focus on talking about what are the most common pedaling mistakes, so you can easily identify and avoid them. Let’s get to it!
Things to avoid in indoor cycling
Cycling is a low-impact sport, but maintaining a fixed position for long periods can cause some discomfort if you don’t take care of some details. We explain how to prevent four of the most common discomforts: knee pain, back pain, numbness in the hands and muscle cramps. We also analyze other aspects to avoid so that your session is safe and efficient.
How to avoid knee pain while cycling
Knee pain is usually due to a bad saddle position or to an excess of pedaling load. To avoid it, the first thing you should do is adjust the saddle to the right height, keeping in mind that when the pedal is at its lowest point, the leg should be slightly bent. Also, avoid low cadences with hard gearing that overloads the joint. Another thing to do is to make sure that the cleats are properly aligned if you use clipless pedals. Finally, do not abruptly increase the duration or intensity of your workout.
How to avoid back pain while cycling
Generally, this is due to poor posture and a weak core, and the best way to prevent it is to adjust the handlebars and saddle to keep your back in a neutral position, without slouching or overextending. Also, try to strengthen your core with off-the-bike exercises (e.g., planks and crunches). Another thing you can do is to change position on the handlebars to avoid overloading the same muscles all the time. Also, avoid long sessions without breaks or posture variations.
How to prevent your hands from falling asleep on the bicycle
Numbness or tingling in the hands is caused by constant pressure on the nerves of the palm. In this case, it is best to put your weight on the saddle, not on your hands. You can also use padded gloves or change the type of handlebar tape. It is also advisable to alternate gripping positions and relax your shoulders. And finally, make sure that the handlebars are at the right height and that your wrists are not strained.
How to avoid cramps in cycling
In the case of muscle cramps, these are usually linked to fatigue, dehydration or lack of minerals. To prevent them, it is essential that you hydrate properly before, during and after training, as well as ingesting electrolytes (sodium, potassium and/or magnesium) and maintaining a balanced diet. Of course, warm up progressively and don’t neglect the final stretches.
How to avoid bicycle saddle soreness
There are several types of bicycle saddles that vary in width, shape, padding and biomechanical fit. You should choose the one that best suits your anatomy so that the bones of the ischia – which are the bones that are subjected to the most pressure due to body weight – do not suffer.
How to avoid falls on the bike when using the roller roller
The roller is one of the most effective rollers for working on balance on the bicycle. However, it is also the one that presents the greatest risk of falls, especially for those who have not mastered the technique. To avoid falls in your indoor training with a roller roller, it is best to stick to a wall or any vertical flat surface, so that you always have a point of support within reach in case you lose your balance -at least until you control your technique and have a better balance-.
How to avoid sweaty eyes while cycling
When we practice indoor or outdoor cycling it is common for our body to start sweating, and there is nothing more annoying than sweat when it gets into our eyes and they sting. To avoid sweat in the eyes we recommend that you make use of a headband, which will prevent it from sliding down your face. You can also use an elastic wristband to wipe away the sweat or a towel that you can leave within reach while using the indoor bike or cycling trainer.
Common pedaling mistakes
Indoor cycling is a fantastic tool for staying fit, improving performance and enjoying the sport from home, whether it’s with a smart bike or a cycling trainer. However, in order to harness its full potential and avoid frustration or injury, it’s critical to pay attention to technique, planning and the details that make the difference. Correcting these common mistakes will help you transform your sessions, leading you to train with greater confidence, efficiency and motivation. Of course, it is essential to equip yourself with quality indoor cycling equipment, such as what you can find in our ZYCLE product catalog. Keep in mind that not all exercise bikes are suitable for indoor cycling and that not all rollers are the same and do not adapt to the demands of the cyclist. Both our ZBike 2.0 smart bike and any of our cycling rollers are prepared for demanding use and offer the most advanced features on the market. An example of this is the automatic magnetic resistance of the ZBike 2.0 and that of the ZPro roller, but also the silent motion transmission system with Poly-V belt, the super-stable state-of-the-art connectivity, the micrometric adjustment and the great compatibility with any bike.
Improper cycling posture
One of the most common mistakes is to maintain an incorrect posture while pedaling. Many people do not adjust the saddle height, handlebar position or the distance between the two, which can cause discomfort in the back, neck, knees or wrists.
Inefficient cadence
Pedaling at too low or too high a cadence can lead to premature fatigue and reduced performance. Novice cyclists often tend to pedal with heavy gears and low cadence, which overloads the joints and decreases training efficiency.
Forgetting the importance of the core
The core or mid-body area (abdominals, lumbar and gluteal muscles) plays a fundamental role in stability on the bike. Many indoor cyclists neglect this aspect, which causes postural imbalances and loss of power when pedaling.
Not varying the intensity of training
Always doing the same type of session (for example, long rides at low intensity) can lead to stagnation. On the other hand, always training to the maximum without respecting recovery times can also cause chronic fatigue and increase the risk of injury.
Neglecting hydration and nutrition
Even if you are training at home, your body is still losing fluids and energy, especially in closed environments where the temperature rises rapidly. Not hydrating and fueling properly can decrease performance and cause discomfort such as cramps, fatigue or dizziness.
Training without clear objectives
Getting on the bike without a defined purpose can lead to ineffective or unprogressive training. Indoor cycling can be adapted to multiple objectives (weight loss, VO2 max improvement, test preparation, etc.), but it is important to train with direction.
Not paying attention to stretching
Many indoor cyclists get off the bike at the end of their session and go about their day without taking a few minutes to stretch or relax their muscles. This omission can lead to muscle stiffness, overloading and reduced performance in the long run.
