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Step 1
Adjust the bike to fit your body. When you sit on the seat, the lowest pedal should allow your leg to stretch but not reach a total extension. There should be a slight bend in your knee. If you adjust the distance any farther, your knees will extend too far as you pedal, interrupting your motion.
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Step 2
Sit as tall as possible to isolate and exercise your thigh and hip muscles. Let the force of your pedaling come from your legs. Try not to hunch over the handlebars or shift from side to side.
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Step 3
Sprint train for short bursts of time, 3 to 5 minutes periods, to burn fat and build endurance. During the sprint portion, you may lean forward and pedal as fast as you possibly can.
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Step 4
Choose different programs on a computerized upright exercise bike. Pre-programmed modes allow you to choose a virtual "bike course" where the bike mimics hills and level riding areas by increasing and decreasing the pedal resistance.
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Step 5
Wear good non-slip shoes if pedal guards are not present. In addition, dress in comfortable exercise clothing that allows you to move freely. Bring bottled water to drink during long cycling sessions to replace fluids lost due to perspiration.
