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Hi Ray/everyone

I've just purchased a York C730 exercise bike to help increase my cardio workouts as it's something I can use anytime of the day

Now it seems pretty "whizz-bang" with a number of programs, types of inbuilt regimes and heaps of information displayed - however I'm not entirely sure what the best options to train with are.

I figured that regardless of what I do it will be a good start (ensuring that I don't go overboard and injure myself of course) - but would like some suggestions on the best approach to take. It has a number of in built resistance programs and various modes of operation which all seem great, albeit a little confusing. I'm still not entirely familiar with all of its workings but will post more details as I find out more.

thanks in advance

John 

Hi John,

Start off by just exercising with the manual setting, then as you adapt you can try the others. Maybe start by doing 10 minutes on the bike, then do a body weight circuit of about 5 exercises, go through twice, then get back on the bike again.

Ray

and spin fast

keep above 90 rpm on your legs, your knees will thank you

As I understand the seat on a bike should be set at between 107% and 109% of you inseam.

So don’t have the seat set too low.

However your hips should not rock from side to side.

Elite cyclists maintain a cadence of about 120/min.

Thanks for that Ray...

I've been doing 12mins on the bike, then about a 20mins weight circuit (dumbells) and then another 12mins on the bike

I have been doing one of the resistance programs for the first 12mins (and boy do they get tough when it's been so long since you've been on a bike!) and then a manual warm-down after the weights so not far from what you were suggesting :)

One thing I have noticed is that the muscle(? - perhaps it's the tendon - not sure) just above my kneecap gets quite sore - not enough to be worried about from an injury perspective - perhaps due to some of the arthritic problems that have resulted from several motorcycle "accidents" - it's not an ache or a pain as such, it just gets very warm and a bit sore, although this is relieved shortly after exercising and does not linger.

So far so good with all the exercise... now to get some nicotene patches

Cheers Don,

sounds about right for the height I have the seat set at - it felt a bit high at first - but works well.

The other tip I received was to make sure that your knees stay below a right angle ("below" meaning they don't get high enough - the angle is actually greater than 90 degrees)

as for 120/min - not there yet by any means... all in due course ;)