INSTRUCTION MANUAL
Monark Energy model 736
CONTENTS
Assembly instructions 5-8
Brake belt contact surface – Brake belt 11
Chain 12-13
Crank bearing 14
Flywheel bearing 15
General 4
General about exercise 15-17
Operation instructions 9
Replacement of brake belt 10
Service routine check 14
Warranty 4
3
CONGRATULATIONS!!
Congratulations on your decision to purchase a product manufactured by Monark Exercise AB in Vansbro,
Sweden. Monark has been the world´s leading manufacturer of high quality ergometers and exercise
cycles for almost 40 years.
GENERAL
It is important that you keep your exercise cycle clean and properly lubricated. Periodically wipe the surface
with rust preventive, especially when it has been cleaned and the surface is dry . Most important is to protect
the chromed and zinc parts but also painted parts benefit from the same protection.
When cleaning and lubricating be sure to check that all screws and nuts are properly tightened.
Ensure that all the moving parts are operating/movingsmoothly such as the pedals pedal crank and flywheel,
and that there is no excess play. Excessive play is liable to cause undue wear on moving parts.
Please note: The production number of your exercise cycle is placed according to fig 2, page 6.
WARRANTY
Monark products and parts are guaranteed against defects in material and workmanship for a period of one
year from the initial date of purchase of the unit. Parts found to need replacement due to normal wear and
tear, such as brake belts, pedal straps, are not covered. This guarantee covers parts only, not labour costs
associated with the repair .
This guarantee does not apply to cases of abuse or vandalism, nor does it extent to any injury or loss to
person or property caused directly or indirectly by any Monark products. In the event of a defect material or
workmanship during the warranty period, Monark will repair or replace (at its option) the product. Monark
will do so at its expense for the cost of material but not for the labour or shipping.
As with any quality product there may be an exceptional fault due to material and manufacture. If such a
fault should arise on your exercise cycle, please return to the place of purchase for necessary repair .
4
THE P A RTS SHOWN BELOW ARE NOT ASSEMBLED:
ASSEMBLED INSTRUCTIONS.
See pages 5-8.
HANDLEBAR
PEDAL, LEFT
PEDAL, RIGHT
SUPPORT TUBE, FRONT
SUPPORT TUBE, REAR
ADJUSTMENT WHEEL
5
Fig. 1
Production number
Tip the cycle forward. Assemble the rear support
tube with two bolts and two nuts.
Note: Use the accompanying spanner. See fig. 1.
Fig. 2
Tip the cycle backwards. Assemble the front support
tube with two nuts onto the two fastened bolts
Note: Use the accompanying spanner. See fig 2.
Fig. 3
The saddle post is back to front when packed and
needs rotating 180 degrees. Position the saddle facing
forwards on the saddle post. Check the saddle clip is
tight and that the saddle is at correct angle and facing
centrally. If the saddle clip is not tightened and the
saddle is central to the clip the constant pressure of
users will cause the saddle to slip and wear the saddle
clip unnecessarily .
Adjust saddle/saddle post to desired height by
loosening the saddle post bolt. To adjust the saddle
forward/backwards loosen the upper locking knob.
Note: Tighten firmly after adjustment. See fig 3.
6
Screw in the adjustment wheel. See fig 4.
Insert the handlebar stem into the head tube
and tighten firmly by means of the wheel
lever. The handlebar stem can be set in five
different height positions. See fig 4.
Fig 4
The pedal marked R (Right) to be assembled on the right hand
side of the cycle (the chain wheel side). The pedal axle has a
right hand thread and must be threaded onto the crank
clockwise. Tighten firmly. See fig 5.
The pedal marked L (Left) to be assembled on the left
hand side of the cycle. The pedal axle has a left hand
thread and must be threaded onto the crank
counter clockwise. Tighten firmly. See fig 5.
Note: Check now and then that both pedals are still
firmly tightened. If not the threading will be
damaged.
L Left
R Right
Fig. 5
7
Fig. 6
Loosen the brake belt and remove the tape from the flywheel. Assemble the brake belt as before. See
fig 6.
NOTE: It is very important that all of the tape is removed. Residue of the plastic tape
may cause an uneven operation.
8
OPERATIONS INSTRUCTIONS
The Monark exercise cycle model 736 is provided with a brake system which can easily and quickly be
adjusted. The same lever is also the emergency brake.
When pedalling the user generates enormous kinetic energy to the flywheel. The kinetic energy is reduced
by means of a brake belt, which runs around the bigger part of the brake surface of the flywheel. The
reststance is adjusted by increasing or decreasing the tension of the brake belt against the flywheel.
DUE TO THE FORCES BUILT UP IN THE BIKE IT IS ESSENTIAL THAT THE USER IS
A WARE OF THE CORRECT OPERA TION OF THE BRAKE, AND IS SAFEL Y SECURED INTO
THE PEDALS BEFORE USING THE BIKE.
The height of the saddle is adjusted so that, when you sit comfortably with your foot exactly above the
pedal axle and with the pedal in its down position, your knee is only slightly bent.
The adjustment of the handlebar should give a comfortable ride. Adjust the height accordingly .
9
REPLACEMENT OF BRAKE BELT
Remove the rear chain guard by undoing the mounting
screw (M5x6.5mm) at the top and unclipping the white
guard holder underneath. Move the chain guard
backwards to remove it.
Remove the end cap at the top of the front forks. Slide
out the brake belt-retaining pin. Remove the braking
system from the frame to access the holding nut and
bolt. Remove the belt from the spring.
Attach the new brake belt and assamble the bike in
reverse order.
ADJUSTMENT BRAKE BELT
Screw up the tension lever so that the pointer is standing at the beginning of the scale. Adjust the brake belt
using the black adjusting clip at the front of the bike so
a slight braking effect is obtained.
10
Fig. 7
BRAKE BELT CONTACT SURFACE AND BRAKE BELT
The brake belt should be regularly checked to ensure that it has not suffered execessive wear. If it looks
worn it should be replaced. Due to the stress placed on the brake belt when the emergency brake is
used the belt is more likely to break when needed in an emergency than through normal wear. Therefor
we recommend regular checks and replacement as the user sees fit.
Deposits of dirt on the brake belt and on the contact surface may cause the unit to operate unevenly and
will also wear down the brake belt. The brake belt contact of the flywheel surface should then be ground off with a fine abrasive cloth and any dust removed with a clean dry cloth. See fig 8.
T ake away the brake belt from the contact surface before
grinding.
Grinding is easier to perform if a second individual
cautiously pedals the cycle.
Brake surface
Abrasive cloth
Irregularities on the brake belt contact surface are removed
by means of a fine abrasive paper or an abrasive cloth.
Otherwise unnecessary wear on the brake belt may occur and
the unit can become noisy .
Always keep the brake belt contact surface clean and dry . No
lubricant should be used.
We recommend you to replace the brake belt when cleaning the contact surface.
Fig. 8
As regards assembly and adjustment of the brake belt, see previous page.
11
CHAIN ½ x 1/8“
It is strongly recommended that a cahin solvent be used to keep the chain clean. Excess dirt built up on
the chain will cause excess wear. A chain lubricant and solvent for normal road bikes may be uaed.
Check the lubrication and tension of the chain at regular intervals. In the middle of its free length the
chain should have a minimum play of 5 mm. See fig 9. When the play in the chain is about 20 mm (1
inch) the chain must be tightened otherwise it will cause unnormal wear of the chin and chainwheels.
Because of this it is always recommende to keep the chain play as little as possible. When the chain has
become so long that it can no longer be tightened with the chain adjusters it is worn out and shall be
replaced with a new one.
Loosen the lower chain guard bracket. Remove the rear right chain guard, by undoing the mounting
screw (M5x6.5mm) at the top and unclipping the white guard holder underneath. Move the chain guard
backward to remove it. Loosen the front chain guard on right and left hand side.
To adjust the chain the hub nuts should be loosened. Loosening or tightening the nuts on the chain
adjusters then the moves the hub and axle forward or backward. Then tighten the nuts on the hub axle
again. See fig 9.
The spring of the chain lock should be assembled with the closed end in the movement direction of the
chain. Use a pair of tongs for dismantling and assembling the spring. See fig 10.
NOTE: If the wheel is not parallel to the centre line of the frame, the chain will get caught
on the top f the sprocket and cause noise.
Reassemble in reverse order .
12
Chain play
Fig. 9
Chain adjuster
Axle nut
Lock spring
Chain lock
Fig. 10
13
CRANK BEARING
The crank bearing is long term greased and needs normally no supplementary lubrication. If problem
arises, please contact your Monark dealer .
FL YWHEEL BEARING
The bearings in the flywheel are lifetime greased and require normally no maintenance. If problem arises,
please contact your Monark dealer.
SERVICE ROUTINE
Check the:
¨ chain is snug and there is no play on the pedal crank
¨ pedal crank is secure to the crank axle
¨ pedals moving smoothly, and is the pedal axle clear of dirt and fibres
¨ pedals are securely fitted to the pedal crank
¨ pedal toe straps are in good condition and are correct way round
¨ flywheel rotating smoothly and central
¨ handlebars and saddle adjustment screws lubricated
¨ pressure washers on saddle tube and handlebar are present
¨ saddle clip is tight and that the saddle is at a correct angle and facing centrally
¨ brake belt does not show significant signs of wear
¨ pedals and chain are lubricated
14
THE IMPORTANCE OF REGULAR EXERCISE
The human body is built for action – not for the rest. Once upon a time this was a necessity: the
struggle for survival demanded good physical condition. But optimal function can only be achieved by
regularly exposing the heart, circulation, muscles, tendons, skeleton and nervous system to some
loading, i.e. training.
In the old days the body got its exercise both in work and at leisure. In our modern society , however,
machines have taken over an ever increasing share of the tasks, which were formerly accomplished
with muscular power alone. Our life has at an accelerated tempo been dominated by sitting, riding and
lying. Thus, the natural and vital stimulation that tissues and internal organs receive through physical
exercise has largely disappeared. Certain tissues such as muscles, bone and blood and also a number of
bodily functions can adapt to inactivity – and to stress. Studies have proved that if you use 30 minutes
for exercise like brisk walking, running, bicycling, swimming or skiing 2-3 times a week, your
condition has been improved by some 15 per cent after a few months. The efficiency of the heart
muscle will increase and joints and muscles grow in strength. The capillary density increases in the
trained muscle and their enzymatic activities are enhanced. The body adapts to the new demands. The
perceived exertion at a given rate of exercise becomes reduced.
With increased physical activity fatness is counteracted, the appetite functions “safer“, you can eat
more without risk for overweight and thereby the risk of lack of important essential food nutrients decreases. For many individuals the effect of habitual physical activity also improves the wellbeing and it
is a good feeling to have a potential to cope with straining situations.
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What kind of exercise to choose?
1. You should have fun when exercising. Choose something you find pleasure in doing
regularly .
2. To get a good effect out of the training you should choose a form of exercise that engages
large muscle groups. Then the demand of increased blood flow and oxygen transport will
be so great that heart will increase its pump capacity. Jogging, callisthenics, aerobic
dancing, bicycling, swimming, skiing and walking are excellent examples of exercises
meeting this requirement.
IN A FEW MONTHS YOU CAN GET 10-15 YEARS YOUNGER
If you cycle 30 minutes a few times a week you can lower your condition age with 10-15 years!
Scientifically this is described as a reduction of the biological age. Externally, you are your usual self.
Internally, however, you feel much younger. In other words: You can work harder. You feel more alert and
healthy . Your ability to handle stress and problems increases. There are few better ways to improve your
physical condition than to cycle. It does not over-tax your joints. It builds up your condition progressively
and at your own pace and – you can make your training fit weather conditions.
DO I LOSE WEIGHT WHEN I CYCLE?
Yes! You do use calories. A few miles on your bike every day over one year, you will have lost the
equivalent of 20 pounds of body fat. You will achieve best results if you combine exercise with healthier
eating, a little less sugar, less butter on your bread or less fat in your frying pan and a few miles on your
bike every day . In a year you will have lost 20 pounds.
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DO I GET STRONGER?
Cycling strengthens the muscles of the back, abdomen and legs. Daily chores become easier. Cycling also
makes your heart stronger. Your pulse rate gets lower even when you exert yourself a little extra. Regular
exercise also has a favourable influence on high blood pressures.
HOW DO I TRAIN?
Condition training:
1. Warm up 3-5 minutes with a low pedal resistance. Pedal at about 12 mph
(20 km/h).
2. Increase the resistance until you feel the training “somewhat hard“. Keep the speed for 2-5
minutes. Get off the bike and rest a few minutes. Cycle again and then rest. Train at your
own pace and with a comfortable pedal resistance. After a few weeks you can increase the
resistance.
3. Before ending, pedal a few minutes with a light resistance, in order to step down your
training.
Total time about 30 minutes.
Strength training:
1. Give yourself a thorough warm-up.
2. Pedal with a heavy resistance for 5-10 seconds, then rest 45-60 seconds. Repeat this 5-10
times.
It is a good idea to combine your cycle training with gymnastics for 5 minutes, as this will
give you a physiologically well-balanced form of training.
Elderly people and physically weak persons should consult a doctor before starting their training.
17
SE-432 82 Varberg, Sweden
Tel: +46 0340 86000
Fax:+46 0340 80485
SE-78050 Vansbro, Sweden
Tel: +46 0281 594940
Fax:+46 0281 71981
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