Am I sitting at the recumbent bike wrong?

cranberrytape

I've started using the recumbent bike at the gym and I'm not sure if I'm positioning myself correctly. From what I understand, I should be forward enough that my knees don't lock when my leg is fully extended, but there should only be a slight bend.

The thing is, my knees occasionally bump the handlebars, even though they're just slightly bent at full extension. If I go any further back, they lock. I'm only 5'1, so it could just be because I'm really short and I'm too close to the handlebars. I imagine a taller person's legs would be long enough that they could sit further back. But is there something I'm doing wrong? I sit with my back all the way against the seat and there's nothing else to adjust. It's not a huge problem, like I'm not injuring myself, but it's a little annoying.

Also, where should my feet be on the pedals, and how tight do the straps need to be? I have very small feet, so I'm never sure where to put them. Too loose/far back and they almost slip out, too far/too tight and they cramp.

Foamroller

1. If your knees are bumbing into the handlebares, you need to change the seat backwards, until you have a slight bend in arms when resting on handlebars.

2. The straps should be as tight as you can without hindering blood flow. So that you can push hard without being afraid your feet are cut loose from the pedal.

3. It's hard to give you input without seeing your positions. Ask someone at a gym? Google it? Or check this vid on basic positions and techniques:
http://www.youtube.com/watch?v=IiJiqOOUuJc

4. If you think you're going to really like cycling, I suggest to buy MTB cycling shoes with cleats. They attach your feet to the pedal, so that your exercise are more efficient.

5. Trends/positions. There are trends in cycling as everywhere else in the fitness industry. This is what I've been taught: (I'm sure someone will disagree with me )

- Pout your butt a bit backwards while sitting down to engage backside of thighs too.
- Push your butt a bit backwards while standing cycling to engage core muscles more. So that you can feel your behind lightly tap the seat as you move up and down.
- Contrary to the vid above, I was taught to NOT wiggle when standing cycling. Trying to keep upper body still while cycling both sitting and standing. I think it's to not "waste" energy or to minimize air resistance.
- Also in the vid above he says to do resistance first and pace after. I disagree with this. I find that using pace and music actively first is much easier. Then I adjust the resistance.
- "Jumping down" while on high resistance standing AT HIGH PACE is not recommended because you then use bodyweight to push down the pedal. It also disrupts the flow a bit, making the legs move a bit more jerkily. I often see this used by very heavy people. Personally, I think, that people should exercise how they want as long as they don't injure themselves.
- BUT...I do this when I'm doing max resistance pedals at slower tempo. You can pedal at surprisingly heavier wheels if you allow yourself to "jump".

In general, if you adopt a lot of bad habits early on, they might be harder to change later...
If you at any point feel hurt in joints or get cramps, stop and take a break. Have a banana with you, they are anti-cramping.

Good luck:)