SPINNING CERTIFICATION UPDATED QUESTIONS AND
ANSWERS GRADED A+
✔✔ saddle slider bar - ✔✔set to a neutral position with equal distance front and back
✔✔saddle height- rider position - ✔✔lift inside leg to 90 degrees; line up back of the
saddle with top of the thigh OR place finger on greater trochanter (ball & socket joint)
✔✔heel check - ✔✔while in riding position...
1. place pedals at 12 o'clock and 6 o'clock
2. place heel on pedal spindle at the bottom
GOAL: knee should be fully extended + hips level
✔✔riding position - ✔✔sitting on widest part of the saddle, hands comfortably on the
handlebars, neutral spine
✔✔ideal saddle height - ✔✔slight bend in the knee (between 25-35 degrees) of 6
o'clock leg
✔✔saddle fore/aft - ✔✔with pedals at 3 o'clock and 6 o'clock... using a plumb line, place
the loop end on the tibial tuberosity
GOAL: weighted end in alignment with center of the pedal
NOTE: weight can be slightly behind (up to 1/2 inch) but NOT in front
✔✔handlebar height - ✔✔COMFORT! natural extension of the arms (elbows slightly
bent), relaxation of the shoulder girdle, comfort in the torso
✔✔handlebar fore/aft - ✔✔place pedals at 3 o'clock and 9 o'clock, adjust to comfort
✔✔toe cages - ✔✔align the ball of the foot (metatarsal) over the center of the pedal
✔✔clipless pedals - ✔✔ensure slight movement side to side of the heel when clipped in
✔✔cycling shoes - ✔✔place the shoe in a toe down position until contact is felt, push
the heel down to lock
✔✔hand position 1 uses - ✔✔intensity easy to moderate; seated flats, warm-up/cool-
down, recovery after intervals, endurance drills
✔✔hand position 1 cues - ✔✔rest hands in center of handlebars, eight on outer edges
to maintain circulation; slight bend in elbows, shoulders relaxed, eyes forward
✔✔hand position 2 uses - ✔✔more stability/ opens up chest; seated/standing flats,
seated climbs, jumps, running on a hill, jumps on a hill, sprints on a flat, sprints on a hill
ANSWERS GRADED A+
✔✔ saddle slider bar - ✔✔set to a neutral position with equal distance front and back
✔✔saddle height- rider position - ✔✔lift inside leg to 90 degrees; line up back of the
saddle with top of the thigh OR place finger on greater trochanter (ball & socket joint)
✔✔heel check - ✔✔while in riding position...
1. place pedals at 12 o'clock and 6 o'clock
2. place heel on pedal spindle at the bottom
GOAL: knee should be fully extended + hips level
✔✔riding position - ✔✔sitting on widest part of the saddle, hands comfortably on the
handlebars, neutral spine
✔✔ideal saddle height - ✔✔slight bend in the knee (between 25-35 degrees) of 6
o'clock leg
✔✔saddle fore/aft - ✔✔with pedals at 3 o'clock and 6 o'clock... using a plumb line, place
the loop end on the tibial tuberosity
GOAL: weighted end in alignment with center of the pedal
NOTE: weight can be slightly behind (up to 1/2 inch) but NOT in front
✔✔handlebar height - ✔✔COMFORT! natural extension of the arms (elbows slightly
bent), relaxation of the shoulder girdle, comfort in the torso
✔✔handlebar fore/aft - ✔✔place pedals at 3 o'clock and 9 o'clock, adjust to comfort
✔✔toe cages - ✔✔align the ball of the foot (metatarsal) over the center of the pedal
✔✔clipless pedals - ✔✔ensure slight movement side to side of the heel when clipped in
✔✔cycling shoes - ✔✔place the shoe in a toe down position until contact is felt, push
the heel down to lock
✔✔hand position 1 uses - ✔✔intensity easy to moderate; seated flats, warm-up/cool-
down, recovery after intervals, endurance drills
✔✔hand position 1 cues - ✔✔rest hands in center of handlebars, eight on outer edges
to maintain circulation; slight bend in elbows, shoulders relaxed, eyes forward
✔✔hand position 2 uses - ✔✔more stability/ opens up chest; seated/standing flats,
seated climbs, jumps, running on a hill, jumps on a hill, sprints on a flat, sprints on a hill
