Star Trac Fitness Spinning Computer User Manual

Star Trac Fitness™

Spinning® Computer

User Manual

Installation, Service and Instructor Education

Table of Contents

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-sync?________________________________

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Sensor and Magnet – All Spinners®

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- V-Bikes

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- Pro 5800 / 6800 / Elite 5900

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On Handlebars - Elite 6900 and NXT 7000

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1

1.

This device complies with Part 15 of the FCC Rules. Operation is subject to the following

two conditions: (1) this device may not cause harmful interference, and (2) this device

must accept any interference received, including in

terference that may cause undesired

operation.

2.

Changes or modifications not expressly approved by Star Trac could void the user’s

authority to operate the equipment.

FCC Regulatory Statements

2

All 727-0083 Spinning® Computer Kits include:

for

re-order

Qua

ntity

Description

727-0083

Spinning ®

Computer Kit

1 Spinning® Computer

1 Mounting Bracket

1 V2 Bracket Mounting Insert

727-0093-KT

Mounting

Bracket Kit

1 Pro Bracket Mounting Insert

727-0084-KT 1 Cadence Sensor

727-0094 1 Cadence Magne t

N/A 4 AA Panasonic Batteries
N/A 1 Spinning® Computer Manual
N/A 1 M5 Allen Assembly Tool
N/A 1 M2 Allen Assembly Tool
N/A 1 M6x30 Computer Clamp Screw for Rhino Horn

®

Computer, verify that all the parts needed

for mounting on your bikes

-503-1221 or 1-714-669-

1660 to

Parts List

3

Star Trac Spinning® Computer:

on possible to acquire an accurate heart rate signal as well as eliminate “crosstalk”

®

Computer, please abide by the following

Users must wear Coded Transmitters (such as Polar© T61, Polar© T31C or Polar

©

WearLink

when operating the Spinner® bike with the Spinning® Computer.

Only Coded Transmitter will allow

a “one to one” relationship with the Spinning® Computer and will minimize

potential “crosstalk”

interference. If users wear non-coded straps, there is significantly increased potential for
“crosstalk” which will cause erratic heart rate display, loss of heart rate display and

significantly

reduce the consistency of accurate heart rate reporting.
Bikes should be spaced so that the side-to-side distance from the Spinning

®

Computer on one

bike and the Spinning

®

Computer on bikes to the left or right is at least 36 inches (91.4 cm). In

addition, the distance from the bottom of the Spinning

®

Computer on one bike to the seat of the

bike in front of it (where another rider and his/her transmitter would be seated) should be at least

24 inches (61 cm) in order to significantly reduce chances for inte

rference. See the diagram on

page 21 regarding bike layout.

Marketing Statement Regarding Heart Rate

4

Riders must lean into the

display (within 16 inches) and
wait for the HR to display –
once the HR is displayed they
must maintain the forward
Position for 15 seconds while

the computer codes with their
Polar Coded Strap, this insures

that no outside signals will interfere
with the riders data once they lean
back into their seated position.

Calorie calculations are displayed as a summary only and will ONLY be shown if a user utilizes a

heart rate strap throughout the entire workout.

Cell phones, televisions, speakers and other electronic devices can cause interference with

the

operation if they are in close proximity to the Spinning® Computer and/or transmitter.

s regarding operation or usage of the Spinning® Computer, please contact

-503-1221 or 1-714-669-1660.

5

Heart Rate Range : Approximately 30” From computer to users HR chest

strap

Battery: Qty 4 each AA Alkaline

Battery life expectancy: 1 year (depending on use and backlight usage)

Sensor:

Battery: Lithium CR2032

Battery life expectancy: Approximately 2.5 Years (depending on use)

Distance to magnet: Approximately 5mm

Specifications

6

How does the Spinning computer work?

speed), total distance and elapsed time.

• The heart rate information is received from a Polar

©

T61, Polar© T31C or Polar©

WearLink® heart rate strap worn

by the person riding the Spinning Bike. The Polar strap

sends a radio signal to the computer and the computer

displays the person’s heart rate.

If any other strap is used it will not display the heart rate.

The computer and heart rate

strap must be wit

hin range of each other and no other heart rate strap can be within this

imaginary circle. The range is approximately 36 inches from the computer.

• The RPM signal is transmitted by the cadence sensor sending the RPM to the

computer

Each time the magnet on the flywheel passes the cadence sensor it records one
revolution and as it counts the revolutions it sends this number to the computer.

How it Works

RPM

Heart

rate

7

Spinning® Computer; the f

ollowing data will be

HR- Displays the Heart Rate of the user when wearing a compatible Polar® HR
telemetry strap in beats per minute.

RPM- Shows the pedaling speed of the user in revolutions per minute.
Total Distance - Distance measured in m

iles or kilometers depending on the setup

selection.
Elapsed Time –

The length of time in minutes from the time the computer has been

activated or reset.

Buttons:
Light (left) button -

Turns on the backlight to enable viewing in low

light settings.
Toggle (right) button -

Toggles between: Total Distance and

Elapsed Time.

Computer Window and Buttons

8

5 Minutes
4 new AA alkaline batteries

Slotted or Phillips screwdriver

ries in the computer will last approximately

Low Battery

Indicator

Remove the computer from the handlebar or computer mounting
bracket.

Loosen the captive scre w on the back of the battery cover (screw will
not completely come off, it will remain captive.) To remove the cover,

pull on the captive screw and lift.
Install 4 new batteries. Note: Replace all 4 batteries at the same time.

Installing or Replacing Batteries

9

Note the directions each battery is to be installed. There is a plus (+) and minus (-

) symbol

inside the battery compartment.

The + sign indicates the positive (+) side on the battery and

the - indicates the negative (-) side on the battery.

Insert each of the 4 batteries into the battery compartment of the computer.
Attach the battery cover and tighten the screw.

Attach the computer onto the handlebar or computer mounting bracket and test.

Installing or Repla cing Batteries – cont’d

10

: Syncing will not improve Heart Rate and is not a calibration it should only be used to Sync

after checking all of the following:

• Do the serial numbers on the cadence sensor and the

computer match?
o If they do not match the handlebar has been swapped

with another bike and should be swapped back, so the
computer and sensor are matched up again.

• Is the battery secure in the cadence sensor and the cover is not loose?

o

A loose battery will prevent the cadence sensor to transmit the RPM signal to the

computer.

• Is the magnet aligned with the cadence sensor?

o

A missing magnet or one that is not lined up properly will prevent the cadence sensor

to transmit the RPM signal to the computer.

• Does the computer turn on when you press a button?

o If the computer does not turn on replace the batteries in the computer.

• The computer turns on but as you pedal it does not show the RPM.

o If you have performed all of the

above steps you may now sync the computer and

cadence sensor. This will make them a paired set and will be able to transmit and

receive the RPM signal.

Do I need to Re-sync?

11

Less then 5 Minutes
N/A

N/A

T Procedure:

Once the batteries are installed, press any button and the display window will turn on in

the

Workout mode.
Test by waving a magnet across the cadence sensor. If you see RPM

values, then the cadence sensor and computer was synced successfully,
there is no need to perform the sync process.

If you do not get any rpm reading and the computer turns off you WILL
need to perform the Syncing process.

: If the cadence sensor and computer are no longer a pair (i.e. when users swap

th the computer attached.)

the Cadence sensor and computer will have to be

, the range for the cadence sensor is

n the same

Testing for RPM

12

Coin (penny, dime, etc.) or similar item to remove battery cover

Removing the battery lid on the backside of the Spinning® Computer

and insert or replace the

4 AA batteries.

the batteries are installed, press any button and the display window will go into the

Workout Mode
window

Holding the cadence sensor, remove the battery cover

from the back of the cadence sensor

using the coin or similar object and take out the battery .

SYNC ONE BIKE AT A TIME, the range for the cadence sensor is

Syncing Mode

13

the battery back in the cadence upside down to reset the system. Do not put the lid

Battery facing

upside down →

Battery facing
← right side up

Activate Sync Mode on the computer by holding down the Light

buttons for several seconds until the window displays

Sync
Mode

window

Remove the cadence sensor battery and place it back in correctly (ba

ttery face will be right

Replace the battery cover on the cadence sensor.

Note: To put the cadence sensor battery cover on
correctly, align the arrows before locking shut.

Syncing Process – cont’d

14

8. With the computer window still displaying “Conn” hold the magnet
about 1/2 inch (1.2 cm) away from the edge of the cadence sensor

with the large arrow pointing towards the magnet.
Wave the magnet back and forth several times until the window on

the computer displays a random ID number (e. g. ID 45896).

Finally, accept ID by pressing the Toggle (right) button.

Once the Syncing Process is done, the display should be in the Workout Mode.

Wait for 60 seconds.

You must wait for 60 seconds to allow the computer to reset the ID pro

perly.

Test for response by turning the computer on then

waving a magnet across the cadence

sensor, as you did in the test on page 10.

By doing this you are simulating the same motion

as when the flywheel rotates and the magnet passes by the cadenc e sensor.

If you see RPM

displayed, then the cadence sensor and computer were synced successfully.

Proceed with

the installation and mounting to the bike.

Remember to keep the computer and cadence sensor as a set at all times.

Syncing Process – cont’d

15

®

Computer is pre-set with a gear ratio 2

and a setting display distance in miles. It is

-

set with recommended default settings for the length of time the backlight will stay on when

ed.

You can make changes to

iew information, follow these Setup M

ode steps

e Setup Mode:

1. Press any button to activate computer.

2. Wave a magnet along the right side of the Spinning® Computer until
the display window shows all LCD segments flash.

3. Press Toggle (right) button to scroll through available setup options.

4. Press the Light (left) button to change settings on the current display option.

Mode options:

• GEAR and Software Version

o Gear Ratio, Select 1 (2.875) for V-Bikes.
o Select 2 (3.250) for all other models.

o Software Version displayed (-XX)

Note: User will not get the correct RPM values if
the Gear Ratio setting is not correct.

(Default Setting)

Setup Mode

16

• Units - MILES or KM

Note: User will not get the correct RPM values if
the Gear Ratio setting is not correct.

(Default Setting)

• BLON – (Default Back Light On*) The amount of time the backlight
will stay on when the left button is pressed. Select between 1

second to 60 seconds using the Light (left) button and press the
Toggle (right) button to save and advance to the next setting.

*Note: Increasing the BLON (Back Light On) time will reduce
overall battery life. A shorter BLON time will result in longer
battery life (recommended).

• BLU – (Back Light Usage) Total time in minutes that the back light
has been on since the last data clearing. Press the Light (left)

button to clear data, if desired, then press Toggle (right) button to
accept and advance to the next setting.

Setup Mode- cont’d

17

• UH – (Usage Hours) Total operation time in hou rs of display since
the last data clearing. Press the Light (left) button to clear data, if

desired, then press Toggle (right) button to accept and advance to
the next setting.

• ODO – Total Miles / KM
Total traveled distance in miles or KM since the last data clearing.

Press the Light (left) button to clear data, if desired then press the
Toggle (right) button to accept and advance to the next setting.

• SON – (Summary ON Time) Number of seconds the summary will
be displayed at the end of the workout.

o Options: 30, 60, 90, or 120 seconds

Select by using the Light (left) button and press the Toggle
(right) button to accept and exit Setup Mode.

5. To exit Setup Mode, press the Toggle (right)

button several times until the computer

returns to Work out Mode.

6. Once out of Setup Mode and in the Workout Mode, one could start monitoring the
workout.

Setup Mode- cont’d

18

Before the cadence sensor is securely fastened to the flywheel support

, it must be adjusted

so

that it is about 5 mm (.20 in) from the magnet face. Install the magnet on the flywheel so

that it aligns with the arrow

on the end of the cadence sensor. Note the distance between the

end of the cadence sensor and the magnet face. Remove the cadence br

acket and adjust

the distance by pulling or pushing the cadence sensor bracket.
Tighten the set screw on the cadence mounting bracket using the M2 Allen tool

Caution

Do not over tighten the set screw.

Magnet location

Remove the backing of the adhesive on the magnet.

Mount the magnet with the adhesive

tape side onto the flywheel by positioning the magnet so it will line up in front of the cadence

sensor as the flywheel turns. Note: Mount the magnet near one of the dot s of the Sp

inning

logo as shown in the figure above.

Installation of Cadence Sensor and Magnet – All Spinners®

19

15 Minutes
727-0083 Spinning® Computer Kit

NOTE: The thick insert is used on the V-Bikes
M5 Allen Wrench

M2 Allen Wrench

Place the thick insert inside the bottom part of the
Mounting Bracket Clamp. Position the mounting

bracket onto the center -

curved portion of the handlebars. Once positioned correctly, tighten

the 4 M6x20 screws using the M5 Allen tool.
Install the computer onto the mounting bracket by

sliding the computer clamp over the long portion of the
bracket. Tighten computer clamp with the M6 screw

and nut using the M5 Allen tool.

Note: Use the M6x30 screw for the computer
clamp when installin g onto the computer
mounting bracket.

Mounting Computer On Handlebars - V-Bikes

20

15 Minutes
727-0083 Spinning® Computer Kit

Note: The thin spacer is used on Pro 5800 / 6800 and
Elite 5900 bikes.

M5 Allen Wrench
M2 Allen Wrench

Place the thin insert inside the bottom part of the
Mounting Bracket Clamp. Then position the mounting bracket onto the center -

curved portion

of the handlebars. Once positioned correctly, tighten

the 4 M6x20 screws using the M5 Allen

tool.
Install the computer onto the mounting bracket by

sliding the computer clamp over the long portion of the
bracket. Tighten computer clamp with the M6 screw

and nut using the M5 Allen tool.

Note: Use the M6x30 screw for the computer
clamp when installing onto the computer

mounting bracket.

Mounting Computer On Handlebars - Pro 5800 / 6800 / Elite 5900

21

15 Minutes
727-0083 Spinning® Computer Kit

Note: The inserts and mounting
bracket are not used on the

Elite 6900 or NXT 7000.
M5 Allen Wrench

M2 Allen Wrench

1. Install the mounting bracket to the center flat
section of the handlebar by slightly prying the

computer bracket clamp open.

2. Secure clamp down by tightening the M6x20 screw
and M6 nut.

Mounting Computer On Handlebars - Elite 6900 and NXT 7000

22

contact the Star Trac

Customer

ent at 800-503-1221 or 1-714-669-1660.

W= Weekly M= Monthly

M Procedure

Daily maintenance of the computer will determine its life of the computer by how consistently it is

performed.

• Wipe down the co mputer with a soft cloth after each use.

• Dilute Simple Green (1) with water (30) (30:1 ratio)

spray onto a soft cloth then wipe the Spinner

Computer.
NOTE: Never spray directly onto the Spinner Computer.

• Never use abrasive cleaning liquids or oil base

, ammonia or alcohol when wiping down the computer.

The weekly maintenance

should focus on the overall performance of the computer. During this portion of

the maintenance look for vibration and possible loose assemblies.

• Inspect each computer for loose parts, bolts and nuts. Adjust as necessary.

• Remove any computers that are not properly mounted and are deemed unsafe.

P
P
P

P

The monthly maintenance check should be a comprehensive inspection of the overall assembly
components of the computer.

• Inspect all areas for proper adjustments

• Inspect all parts to determine damage which will require possible part replacement.

•

Battery Low will display when the battery needs replacement. Replace the batteries in the computer

with 4 high quality AA Alkaline batteries such as Duracell or Energizer.

•

Inspect the mounting of the cadence sensor and magnet to insure it is intact and working properly.

rformed more frequently.

No display

Preventative Maintenance

Maintenance Checklist

FAQ’s and Troubleshooting

23

o Press any button.
o Pedal the bike and then press any button.

o Check batteries in computer.

No heart rate

o Is the user wearing a Polar

®

“Coded” HR chest strap?

o Moisten the strap and wear it agai nst the skin.
o The battery in the strap might be low, try another strap.
o Stay in Syncing position for 15 seconds . Note: It may take 15 seconds

(or more)

the computer to obtain a heart rate signal from a chest strap.

Heart rate drops out

o Rider may not have held forward position for 15 seconds.
o

Rider does not have the recommended “Coded” chest strap or it may not be working.

Which heart rate strap works with my Spinning® Computer?

o Any Polar

®

“Coded” HR strap. Note: It is suggested to use a Polar® “Coded

” series

chest strap to reduce HR “crosstalk”.

Picking up another riders heart rate

o Bikes might be too close to each other and receiving HR from another rider. M

ove

the bikes so there is more space from the computer of your bike to the chest of the

other rider (s ee diagram on page 22).

o Each rider should wear a Polar

®

“Coded” series chest strap.

24

Battery light does not stay on long enough

o Change the BLON time (see page 6).

No RPM

o Is the magnet on the left side of the

flywheel and aligned with the cadence sensor

o Sync up the computer and cadence unit and wait 60 seconds .
o Check the battery in the cadence sensor.

o If pedaling exceeds 120 RPM, the computer will flash the 120 value until rpm’s

decrease.

What is the battery life?

o Computer batteries last approximately 1 year

depending on usage and backlight use

Note: “Low Batt” will be displayed underneath the Heart symbol,

suggesting battery

replacement.

§ Computer batteries : 4 AA Alkaline

§ Cadence sensor battery : Lithium CR2032

o Cadence sensor battery lasts approximately 2.5 years.

What does the computer display?

o Cadence = RPM
o Heart Rate = BPM

o Total Distance = MILES / KM
o Elapsed Time = MINUTES

Calories = kCal

FAQ’s and Troubleshooting – cont’d

25

Instructor Education

:

the

key to Spinning®

asing power, gaining efficient leg speed and mastering the relationship between

:

Spinning® Computer effectively, one needs an

f heart rate monitoring. Heart rate monitors are used in the Spinning® program for

eart rates are used to tell whether a

estimate one’s maximum heart rate is to use the age-

predicted formula: 220

-

predicted maximum heart rate. For example, a 30 years

– 30 to get age-predicted maximum heart rate of 190 beats per minute (BPM).

Spinning® Instructor Education

26

:

™ is a type of training based on exercise intensity (indicated by heart rate).

™ Intensity Range Purpose

50% to 65% of MHR Relaxation and energy accumulation.

65% to 75% of MHR

Improves muscular endurance and mental stamina.

75% to 85% of MHR Raises metabolism, burns fat, increases energy.

65% to 92% of MHR Trains the hea

rt to recover quickly from work effort.

80% to 92% of MHR To challenge the well conditioned exerciser.

ENERGY ZONE™ HEART RATE CHART

AGE

RECOVERY

50%-65%

ENDURANCE

65%-75%

STRENGTH

75%-85%

INTERVAL

65%-92%

RACE DAY

80%-92%

-23 100-129 129-149 149-168 129-182 160-182

-27 98-126 126-146 146-165 126-178 155-178

-31 96-123 123-143 143-162 123-175 153-175

-35 94-120 120-140 140-159 120-172 150-172

-39 92-118 118-137 137-155 118-168 146-168

-43 90-116 116-134 134-151 116-164 143-164

-47 88-113 113-131 131-148 113-161 140-162

-51 86-110 110-128 128-145 110-157 137-157

-55 84-108 108-125 125-141 108-153 133-153

-60 82-105 105-122 122-139 105-150 131-150

27

CADENCE FUNDAMENTALS

Is Cadence?

RPM f

and most realistic cadences are 80–110 RPM

for a

–80 RPM

for a hill. These ranges are based on studying the cadences of elite cyclists

80-110 RPM.

RPM is both unrealistic and counterproductive. The resistance knob

on a

bike

is used to increase friction on the flywheel in order to simulate realistic external forces

Faster Than 110 RPM Is Unrealistic because:

It’s like pedaling very fast in a very low gear —there’s a low power to resistance ratio.
It’s wasted energy .

If a person pedaled like this on street bike, he/she wouldn’t generate

much power or speed.
A

skilled cyclist who has worked on her pedal stroke for many years and has trained the

nervous system to react quickly is able to pedal efficiently at 100+ rpm for an extended

period. Because of his/her strength and ability to overcome the higher resistance at faster leg

speeds, it is said that he/she has a high power to resistance ratio.

Faster Than 110 RPM Is Counterproductive because:

No amount of high-cadence/low-resistance pedaling on a Spinning®

bike will succeed at

training the nervous system properly. The flywheel is doing most of the work.
One won’t achieve his/her performance and weight loss goals.

One won’t build leg strength.

28

To Pedal Faster Than 110 RPM?

cyclists) who have mastered a smooth pedal stroke and who

-3 minutes. A high

-

20

In The Saddle:

ing at cadences of 100-120 rpm with too little resistance, the rider

will bounce in the saddle.

ly have only one phase—

straight down. That means that they haven’t

rry their foot the

-

term solution is to add

one must also work on pedal stroke technique and cadence drills.

For Hills: 60 -80 rpm

RPM

up

e at 400 watts for several

RPM

one must either be

superhuman or must choose a gear that is so low (granny gear), that

—it allows the rider to climb hills at a much higher cadence and

lower

his/her power and speed are reduced.

29

o exceed 80 RPM

-20 seconds. The rider intensity will

There won’t be many situations where a

pedal downward while pulling on the handlebars. This excessive resistance places too

ward. The same applies to

ying good form at 60 RPM without contorting the body to turn the pedals.

30

:

• Warm-Up. The first ten minutes of a Spinning ride are critica

l for establishing proper

cadence. With no resistance during warm-

up, one may tend to pedal too quickly thus

raising the heart rates prematurely. During the warm -up, it’s important to work on
cadence by keeping intensity under control (65% or less). Use the warm-

up to establish a

smooth cadence and gradually establish a balanced intensity. Similarly, after the warm

up, be cautious of increasing cadence over 100 rpm with light resistance (this will also

cause a potential anaerobic event and one may spend the remaining class time
attempting to recover). In other words, if one chooses to climb after the warm-

up, ensure

that intensity and cadence are increasing equally.

• Resistance.

Resistance is good. Some riders are afraid to add resistance because they

think

they’ll end up with bulging quadriceps. But in cycling, it is the sprinters who have the

larger quadriceps (high cadences, lower resistance), and the skilled climbers generally

have the longer, leaner legs (lower cadences, higher resistance).

• Intensity.

Slower cadence does not necessarily mean lower intensity. Perhaps a rider

feels that if he/she slows down the rpm his/her heart rate will drop too low. But in fact,

he/she is in control of the intensity because he/she can add resistance as needed. Subtle

t

urns of the knob should eventually generate the required response. Wearing a heart rate

strap is critical to monitor one

s intensity goals using the right combination of cadence and

resistance.

• Putting it together. Cadence and resistance are inversely rela

ted. The next section will

explain how cadence and resistance work together to elicit a given intensity. With this

understanding, one can coach others to select the appropriate resistance and cadence

for the terrain they have selected.

31

etween Cadence And Resistance:

one knows the intensity (heart rate)

he/she

elects the cadence at which to ride, he/she

can find the right resistance to

one

can dial in the right amount

selected cadence parameter combined with a heart rate range, one

should

factors such as fatigue, stress, overtraining, or medication.

:

the rider

to understand and learn to apply this relationship between

1. Ride at a steady state heart rate of 75% maximal heart rate (MHR

) on a flat road, at a

cadence in the range of 85–95 RPM

. Dial in the amount of resistance necessary to reach that

goal.

2. Now find a moderate to hard seated climb at a cadence of 65 -70 RPM and at a high-

end

aerobic HR of around 80% MHR

(a range is sufficient). Dial in the right amount of resistance

to reach that goal.

3. Now suppose the hill just became a little easier, but one wants

to maintain the same HR of

80%. Because it’s still a hill, his/her cadence should not rise above 80 RPM. What do es
need to do to stay at the same intensity as cadence increases? Answer: reduce the
resistance just a little.

32

4. Find a tough climb without exceeding 85% MHR. Continue adding resistance until

one

feels the need to rise o

ut of the saddle in a standing climb. (Outdoors, cyclists stand on a

climb when the road becomes steeper.) Maintain a cadence of 70 –75 RPM

. Play with these

three variables, finding the right combination to meet the parameters. If cadence picks up too

fast, one will have to increase the resistance. If heart rate rises too high, one

will need to

adjust one or both of the other variables (cadence and/or resistance).

a rider become the master of the road and in control of his/her int

ensity.

one

will be able to

CADENCE DRILLS

one can incorporate into his/her rides

: Teaching The Concept Of Cadence Vs. Resistance

hanges. An outdoor cyclist would accomplish

MHR and a cadence of 85 RPM

for 5 minutes

and 95

RPM

rt rate. If at any point one cannot

he/she should ride at the last cadence to maintain the desired intensity

which

go back down the ladder from 95 to 80 RPM.

33

-

4 minutes. Try to maintain the same intensity of

one will have to slow his/her

legs down as the hill becomes steeper. Ride at

RPM. If one cannot maintain the intensity he/she should ride at the last

he/she could.

—transition to a standing climb. Once standing, r

ide back up the ladder from 60

, reducing the resistance slightly each time. It will be difficult to maintain the 80%

MHR

t amount of resistance (one that allows the rider

to maintain the desired cadence)

:

determine the highest cadence where one

can safely and efficiently pedal without bouncing

h will help train leg speed. With

one can improve skill and leg speed.

-75% of MHR. Gradually increase the

RPM about 3 RPM every minute, all on a flat road. One

can make subtle

his/her resistance if needed. Intensity will undoubtedly increase, but one

should hit

while

. Pull the feet back at the bottom and push forward at the top of the pedal stroke.

start to bounce, reduce the cadence a few RPM to determine the exact point one

can ride

One will probably need to raise the resistance slightly.

34

:

progressive increase or decrease in one of the following variables: cadence, resistance

One can use a combination of

the following drills in any profile:

Constant cadence with increasing resistance in a seated flat or standing flat. The terrain

gradually becomes a hill.

Constant resistance with increasing cadence, in a seated or standing position. Intensity can

increas

e very quickly, so this requires close attention to your heart rate monitor. This drill is

also known as spin-ups or accelerations (see below).
Measured heart rate increases (5 beats at a time) using a combination of cadence or

resistance to elicit the inc rease in intensity. This is an excellent tool to practice control.

Spin-Ups)

(also known as Spin-Ups

) are a type of ladder where riders progressively increase the

a long warm -up. Accelerations

are done

Accelerations help

the

beyond the cadence where he/she tends to bounce.

one begins the next interval, he/she is rested

to give it his/her all. Insufficient recovery will hamper the

ability to perform the work interval.

RPM

at an aerobic intensity. The first drill will be

e to 110 RPM. Every 10 -

12 seconds, raise cadence

RPM. As one approaches and surpasses 100 RPM

, extra effort should be made to stay seated

one cannot do this without bouncing, he/she

should not go

point —it will defeat the purpose).

35

RPM every 4 seconds.

RPM

with enough resistance to bring the intensity to 75%. Gradually

RPM over 60 seconds . If possible, use 85% MHR as a ceiling. One

may

him/her

to stay within the desired intensity. Once

80 RPM

, hold this cadence for progressively longer periods. (15, 30, 45 and 60 seconds).

RPM and gradually increase the cadence to 80 RPM

. Intensity will no

–60 seconds.

36

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37

:

takes a rider

on three hills, each one a little longer, steeper and

max. Allow heart rate

Duration Movement/Cadence Intensity Technique

5 min Seated Flat

80-110 RPM

50-65%
MHR

Warm up for 5 minutes and allow heart rate to

rise up to 65% MHR.

4 min

Seated Climb

80 RPM

80% MHR Settle in to the back of the saddle as you

gradually add r

esistance and take your cadence

to 80 RPM.

3 min

Seated Flat

90-100 RPM

75% MHR

Unload resistance and increase cadence to 90

100 RPM

. Find the right resistance to maintain a

heart rate effort at 75%.

20:00 8 min

Seated Climb

60-80 RPM

Jumps on a Hill

60-80 RPM

80-85%
MHR

Add resistance to moderate/heavy and combine

the two movements in any combination.

Example: 3 min seated climb, 1 min jumps on a

hill, repeat

38

23:00 3 min

Seated Flat

90-100 RPM

75% MHR Unload

resistance and increase cadence to 90

RPM

. Find the right resistance to maintain a heart

rate effort at 75%.

35:00 12 min

Seated Climb

60-80 RPM

Jumps on a Hill

60-80 RPM

Standing Climb

60-80 RPM

80-85 MHR Add resistance to moderat

e/heavy and combine all

three movements in any combination. Example: 2

min seated, 1 min jumps, 2 min standing, 3 min

seated, 2 min jumps, 2 min standing.

40:00 5 min

Seated Flat

80-110 RPM

50-65%
MHR

Decrease resistance to light and allow HR

to come

down to 50-65%.

39

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800-503-1221

http://support.startrac.com/

For more information on Spinning® education, eve nts, accessories and apparel log onto

www.spinning.com

Spinning® Computer Manual

620-7654 Rev F