RIDE GUIDE FOR NEWBIES: ELLIE’S TOP TIPS

Our amazing Trainer Ellie is here to share her top Ride tips to help you get comfortable and confident on the bike. New to Ride or need a refresh on the fundamentals? Book into Ellie's Ride 101 session.

Set-Up + Bike Basics

How can I tell if my seat height and handlebar positions are correct?

When adjusting your saddle height, aim for your leg to be about 90% extended at the bottom of your pedal stroke when seated. If it’s too low, you’ll rely heavily on your quads and burn out quicker than someone engaging their full lower body. Too high, and you’ll lose power and control in your ride.

When checking your handle bars, you should be able to ride with a proud chest and soft elbows, not rounded shoulders or a curved spine. A few inches above the saddle will keep you in the correct position. If your chest is dropping and your spine isn’t neutral, your bars may be too low for your body and core strength. Plus, discomfort or pressure on your hands, wrists, or arms is a good sign something’s off. It should be relaxed and comfortable, handle bars are just there for balance, it shouldn’t be something we rely on for weight placement.

What are the most common mistakes people make when setting up their bike?

Setting the saddle too low and the handle bars too high. 

Any quick tips for clipping in and out of the pedals confidently?

Gently! You often see people slamming them into the pedals. Glide them into the correct position and it’ll be much easier. Wait until the cleat catches on the pedal and simply push down until you hear/feel the connection.

Understanding the Metrics

What do the main Ride metrics (RPM, power, resistance) actually mean?

RPM: How fast you’re pedalling, your cadence. Think of it like your speed on the bike. Higher RPM = faster pace, used in sprints or intervals. Lower RPM with higher resistance = strength and power building.

Power or Watts: A measure of how much work you're putting out. Calculated using your resistance and RPM together. It’s the most accurate metric for tracking performance over time. High power = strong, efficient effort (not just spinning fast). It shows how hard you're actually working, not just how fast you're pedalling.

Resistance: The difficulty level you’ve added to the bike. Like shifting into a higher gear. Higher resistance = more challenge. You need the right balance of resistance + RPM to generate good power.

How should I pace myself using those metrics?

Focus on your RPM and riding to the beat first. Then build up your resistance by focusing on the baseline your trainer gives you. From there you’ll slowly see your power output rise as you get more confident with both RPM and resistance.

Form & Technique

What does good form look like on the bike and how can I check my own during a session?

Neutral Spine: No arching or rounding, think long and strong from neck to tailbone. Eyes forward, chest open, shoulders relaxed away from ears.

Core Engaged: Light bracing through your midsection. Prevents bouncing in the saddle and helps you control transitions between seated and standing.

Elbows Soft: Slight bend in the elbows — no locked joints. Hands relaxed on the bars. Death grip = tension = wasted energy.

Knees Tracking Straight: Knees should follow the line of your feet, not flaring outward or caving in. Your pedal stroke should feel smooth and circular, not choppy.

Feet Flat / Controlled Pedal Stroke: Drive through the full pedal stroke, not just pushing down. Avoid lifting your heels or pointing your toes.

What are some common form issues you see and how can they be corrected?

Bouncing in the saddle. Why: resistance is too low, core isn’t engaged. Fix: add resistance, engage core, focus on a controlled pedal stroke

Shoulder hunching. Why: tension or poor handlebar height. Fix: drop the shoulders, check handlebar position. 

Knees flaring out. Why: saddle too low or poor mobility. Fix: raise saddle slightly, focus on alignment, cue knees in line with toes.

Gripping onto handlebars: Why: poor posture, hips are too far forward and not over saddle. Fix: saddle could be too high, hinge from the hips. Aim to feel the front of the saddle in your inner thigh. 

Performance + Progression

How can I track my progress over time in Ride?

Watch your metrics improve. Average Power (Watts): Are your watts tracking higher over similar time intervals or class types? That’s a sign of improved strength. RPM at Higher Resistance: Can you hold higher resistance without dropping your RPM as much? You’re getting stronger and more efficient. Sprints and Climbs: Track how long you can hold high output without needing to back off early.

Feel the Difference: Are you recovering quicker between tracks? Can you push harder or longer in sprints? Is it easier to stay in control of your form under pressure?

Mental & Physical Wins: Confidence clipping in, staying consistent with form, or mentally pushing through a hard track = real progress.

What’s the best way to build endurance or power as a beginner?

To build endurance:

Focus on consistency first. Try to ride 2x per week, then build up. During class work on staying seated through longer intervals, or holding a mid-range RPM/power for sustained periods. Don’t skip warm ups and cool-downs, they help recovery and prep your body to go further next time.

To build power:

Challenge yourself with heavier resistance during climbs, this builds real lower body strength strength. Embrace intervals: short bursts of high power followed by recovery (just like Ride our ride programming) are proven to increase output over time. Power comes with control, don’t sacrifice good form just to hit a number. It’ll come.

Mindset & Motivation

What would you say to someone who finds Ride intimidating at first?

Totally normal. Everyone’s felt that way walking into their first Ride. It’s dark, it’s loud, there’s a lot going on, but remember, nobody’s watching you. The beauty of Ride is you go at your own pace, even when the room is flying. Your journey starts with just showing up, and every time you clip in, it gets a little easier. You don’t need to be the fastest or strongest, just keep moving.

How can I stay motivated during those tough tracks or when I feel like quitting?

When it gets hard, remember why you showed up. Everyone in the room is struggling at some point, even the instructor. You're not falling behind; you're building something. Reset your focus, take a deep breath, and find your beat. Music helps, energy helps, but most of all, backing yourself helps. Trust that every push matters even if you're not at 100%.

What’s your one piece of advice you wish every Ride newbie knew?

You don’t need to “keep up” you just need to keep showing up.
Ride is about consistency, not perfection and It’s okay to feel out of sync the first few times. The rhythm, the resistance, the confidence, it all comes. Give it a couple of Rides, and you’ll be surprised how much stronger, smoother and more in control you feel.

And most importantly, have fun with it! Don’t overthink. Let the music carry you, enjoy the energy of the room, and celebrate just being there. That’s what makes Ride magic.