Adjust the horizontal and vertical back rest so the waist straps line up on your hip bones when standing on the pedals with your knees slightly bent. Tighten the adjustment knobs to a secure position. Adjust the resistance knob to set the desired level.
Adjust the waist strap so there’s 1-2 inches of slack when around the midsection. Make sure the buckle is securely attached before standing and leaning forward. The waist strap should be on the pelvic bones and not the stomach.
Place the foot pedals under you toes. Avoid riding with the pedals in the middle or back part of your foot.
Once securely fastened stand and lean forward in a natural skating position with our upper body over your midsection. When pedaling keep your head height level and avoid bouncing up and down while riding.
When riding keep your core muscles flexed and in a controlled position. Practice you stick handling on your forehand side with your core muscles and shoulders turned towards your forehand side.
Work on stickhandling in front of you as well as transitioning to and from your forehand and backhand sides.
Keep your head and eyes up and your core muscles flexed when riding. Avoid leaning too much from one side or the other to avoid the possibility of the bike tipping over.
When you’re done stop pedaling, get your balance with your dominant foot on the pedal, step the other foot on the ground, and unbuckle the waist harness. Press down on the resistance knob to stop the flywheel. Rest, catch your breath, grab some water, and get ready for your next shift!