Indoor training shouldn’t hurt. This guide walks you through how to set up your bike on the trainer so it closely matches your outdoor position. Dr. Wendy Holliday covers leveling the bike, handlebar and saddle position so you’re not overloading your knees, back, or hands during longer indoor sessions. You’ll also get a quick checklist to follow every time you get on the trainer.

This guide from Dr. Wendy Holliday helps you understand why your lower back gets sore on the bike. You’ll learn which position changes matter most for reducing low back load, and you’ll work through a simple step-by-step checklist to fine-tune your setup. A printable tracking sheet is included so you can log adjustments and symptoms. You’ll also get guided exercises to strengthen your back.

This guide from Dr. Wendy Holliday focuses on upper body discomfort while riding, from neck tension to sore shoulders to numb hands. You’ll learn how fit factors like reach, bar height, and weight through the hands contribute to that pressure, and how to correct them. Use the included checklist to make small changes and record what improves. You’ll also get exercises to help you stay more supported on the bike.