Spinner® V
Spinner® Pro
Spinner® Elite
Spinner® NXT
STAR TRAC FITNESS™
OWNER’S MANUAL
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INTRODUCTION
_
This manual will acquaint you with the assembly, operation and maintenance of your Spinner® indoor cycling bike.
This manual provides information and instructions for the following Spinner® indoor cycling bike models:
·
7060 Series - Spinner® V manufactured by STAR TRAC®
7070 Series - Spinner® Pro manufactured by STAR TRAC®
7080 Series - Spinner® Elite manufactured by STAR TRAC®
7090 Series - Spinner® NXT manufactured by STAR TRAC®
·
·
·
Be sure to read and follow the information and instructions for your specific model before assembly, using or servicing your indoor cycling bike.
WARNING
Your Spinner® indoor cycling bike is designed for aerobic exercise. Please check with your physician before beginning any exercise program.
Do not push yourself to excess. Stop if you feel faint, dizzy or exhausted. Use common sense when exercisingon the bike.
STAR TRAC® is a registered trademark of STAR TRAC® .
Spin®, Spinner®, Spinning® and the Spinning logo are registered trademarks of Mad Dogg Athletics, Inc.
Smart Release™ is a registered trademark of Nautilus, Inc.
SPD is a registered trademark of Shimano American Corporation.
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SAFETY INSTRUCTIONS
_
INSTRUCTIONS
The following fitness safeguards and operating precautions are directed to purchasers and users of Spinner® indoor cycling bikes. Club
Managers should ensure that members and fitness staff are trained to follow these same instructions. Failure to follow these safeguards
may result in injury or serious health risk.
v
Ensure that adjustment knobs (seat height, seat fore-and-aft, and handlebar) are properly secured and do not interfere with range of motion
during exercise.
v
v
Children under the age of 16 should not ride the Spinner bike. The bike mechanism and ergonomics are designed for adult use only.
Do not insert any object, hands or feet into any openings, or expose hands, arms or feet to the drive mechanism or other potentially moving
part of the bike.
v
v
The maximum weight for individuals riding the Spinner bike should not exceed 350 pounds (159 kilograms).
Spinner bikes have a weighted flywheel and a fixed gear. This means that in order to stop, you must gradually slow your pedal strokes rather
than stopping abruptly. If you do need to stop immediately, push down on the resistance knob. Do not dismount the bike or remove your feet
from the pedals until both the pedals and the flywheel have stopped completely. Failure to comply may lead to loss of control and serious
injury.
v
v
v
v
v
v
v
After exercising, turn the resistance knob to increase resistance so the pedals will not rotate freely and potentially injure someone.
If at any time you feel dizzy or have difficulty breathing, gradually stop pedaling and carefully dismount the bike.
Listen to your body, ride at your own pace and set your bike’s resistance at the level that feels right for you.
Keep children and pets away from the bike whenever it's in use.
Never turn the pedal crank arms by hand. Stay hydrated. Drink water throughout your ride as needed.
Always keep some resistance on the flywheel.
Stay in control by executing all core movements and hand positions at a slow pace before attempting to increase your speed. Do not attempt
to ride the bike in a standing position at a high RPM until you have practiced at slower speeds.
v
v
v
Focus on form, posture and making smooth transitions between movements.
Do not use the bike without proper footwear. Never operate the bike with bare feet.
Never remove your feet from the pedals while still in motion. Prevent your feet from coming out of the toe clip or shoe cage by keeping shoe
laces tucked in and foot straps pulled snug around your shoe. If your foot does become disengaged, push down on the resistance knob to stop
the flywheel’s motion.
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ASSEMBLY AND SETUP
_
ASSEMBLY AND SETUP
SPINNER® V ASSEMBLY AND SETUP
Use the following procedures to unpack and assemble your SPINNER® V.
UNPACKING
Position the shipping carton so the “Heavy End” logo is located at the bottom. Open the top of the carton and fold back all four
flaps. Carefully tilt the box forward so that the box may be lifted to expose the bike. Remove all parts from the shipping carton
and foam inserts, and verify that the following parts are included in your shipment:
V-bike Parts List
Description
Qty.
Description
Qty.
Main Frame Assembly (not shown)
Handlebar
Seat
Handlebar Post
Seat Post
Back Leg
Front Leg
Leveling Adjusters (pre-installed)
Pedals (set of two)
1
1
1
1
1
1
1
4
1
Tension Handles w/Washers
Tension Handles w/o Washers
Water Bottle Brackets
8mm x 70mm (long) w/Washer and Nuts
8mm x 60mm (short) w/o Washer and Nuts
Allen Wrenches, Metric
2
2
2
2
2
2
1
1
Multi-Purpose Wrench
Spare Parts Kit (includes brake pad and pedal straps)
Spare Parts Kit- Save the box of spare parts in a safe place so you have service parts when needed in the future.
Take time now to enter your Spinner® Vserial number in the space below (serial number is located on the bottom cross
member). If parts are missing, or if you have any operational questions, please call Star Trac’s Service department at (800) 503-
1221; have your serial number ready.
Serial No._____________________________________________
NOTE: If you are missing any of the parts listed above, inspect the packing material and the box for items that may have been overlooked.
If parts are missing, or if you have any product questions, please call Star Trac’s Service Department at (800) 503-1221, please have your Spinner’s
serial number ready.
CAUTION: Damage to the bike during assembly is not covered as part of the limited Star Trac® warranty. Take care not to drop or lean the bike on
the handle bar pop-pin. Carefully stand the bike up in the normal upright position on a stable surface so it will not tip over during assembly.
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ASSEMBLY
1. Install the Back Leg
Place the back leg in position at the rear
of the bike, aligning the two holes in the
leg with the mating holes in the frame
bracket.
Insert two 8mm x 70mm bolts through
the frame bracket and back leg, and
install a flat washer and nut on each
bolt. Using the #5 Allen Wrench and
Multi-Purpose Wrench, tighten the nuts
securely.
Step 1
Step 2
Step 3
2. Installing the Front Leg
Place the front leg in position at the
front of the bike, with the casters facing
forward, aligning the two holes in
the leg with the mating holes in the
frame bracket.
Insert the two 8mm x 60mm bolts
through the frame bracket and front
leg, and install a flat washer and nut
on each bolt. Using the #5 Allen
Wrench and Multi-Purpose Wrench,
tighten the nuts securely.
3. Install the Pedals
Install the pedals on the pedal cranks
using the Multi-Purpose Wrench. The
closed end of the pedal cage must point
forward, toward the front of the bike.
NOTE: Turn the left pedal spindle
counterclockwise when threading into
the crank arm; turn the right pedal
spindle clockwise when threading into
the crank arm.
4. Install the Seat
A.
Insert the seat post into the frame
assembly and secure in place using a
tension handle.
B.
Position the seat on top of the seat post
and secure in place using a tension
handle and washer.
NOTE: Tighten the tension handles
firmly.
Step 4A
Step 4B
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5. Install the Handlebar
A.
Insert the handlebar post into the
frame assembly and secure in place
using a tension handle.
B.
Position the handlebar on top of the
handlebar post and secure in place
using a tension handle and washer.
NOTE: Tighten the tension handles
firmly.
Step 5A
Step5B
6. Install the Water Bottle
Holders
Using the Allen Wrench, remove the
two screws from the right side fork of
the frame assembly. Position a water
bottle holder in place against the
frame assembly, and re-install the two
screws to secure.
Repeat to install the left-side water
bottle holder.
Step 6
You have now completed the assembly of yourSPINNER® V.
!Attention! Crank bolt must be re-torqued after the first 10 hours of use. Refer to Preventive Maintenance section page 27.
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SPINNER® NXT ASSEMBLY AND SETUP
Use the following procedures to unpack and assemble your SPINNER®NXT.
UNPACKING
Prepare the area that you will be unpacking and assembling the bike to be free from debris that may cause damage. Observe all safety precautions and
care while unpacking and assembling the bike. Position the shipping carton so the “Heavy End” logo is located at the bottom. Open the top of the
carton and fold back all four flaps. Carefully tilt the box forward so that the box may be lifted to expose the bike. Remove all parts from the shipping
carton and foam inserts, and verify that the following parts are included in your shipment:
NXT Parts List
Description
Main Frame Assembly
Handlebar Post
Handlebar w/ Grip & Water Bottle Holders
M8x1.25, 16mm Flat Head Screw
M8x1.25, 16mm Socket Set Screw
Seat Post
Seat Slider Assembly w/ Saddle
Pedals (set of two)
Qty.
Description
Rear Leg Assembly
M10x1.5, 55mm Button Head Screw
M10x1.5, 65mm Button Head Screw
M10x1.5 Nyloc Hex Nut
10mm Washer, Flat
Wrench Hex, 5mm
Wrench Hex, 4mm
Multi-Wrench
Spare Parts Kit (includes brake pad and pedal straps)
Qty.
1
4
4
8
16
1
1
1
1
1
1
1
2
1
1
1
1
1
Front Leg Assembly w/ Transport Wheels
Spare Parts Kit- Save the box of spare parts in a safe place so you have service parts when needed in the future.
Take time now to enter your Spinner® NXT serial number in the space below (serial number is located on the bottom cross
member). If parts are missing, or if you have any operational questions, please call Star Trac’s Service department at (800) 503-1221; have your serial
number ready.
Serial No._____________________________________________
NOTE: If you are missing any of the parts listed above, inspect the packing material and the box for items that may have been overlooked.
If parts are missing, or if you have any product questions, please call Star Trac’s Service Department at (800) 503-1221, p lease have your Spinner’s
serial number ready.
CAUTION: Damage to the bike during assembly is not covered as part of the limited Star Trac® warranty. Take care not to drop or lean the bike on
the handle bar pop-pin. Carefully stand the bike up in the normal upright position on a stable surface so it will not tip over during assembly.
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ASSEMBLY
Following these steps in order will minimize the build time and ensure proper assembly.
1. Install the Back Leg
Lift up the rear of the bike frame and place
the rear leg assembly in position under the
frame, aligning the holes in the leg with the
holes in the frame.
Position the leg so the thicker end faces
toward the front of the bike
Using the 5mm hex wrench and a 13mm
combination wrench insert 2- M10X55mm
(rear-most holes) and 2-M10X65mm
(front-most holes) button head screws, nuts
and washers (under bolt head and nut), to
secure the rear leg assembly to the frame.
Tighten all hardware securely using a torque wrench to 85 lbs-in.
Step 1
2. Install the Handlebar
A.
Insert pop -pin into frame handlebar post. Tightly secure pop -pin into
place using multi-wrench.
B.
Position the handlebar post in its upright position
(numbers will be right side up).
Step 2A
Insert handlebar water bottle cage into the handlebar
post. Secure assembly with the:
·
·
·
(2) M8x1.25, 16mm Flat Head Screw
5mm Hex Wrench
Torque down to 60 lbs-in
·
·
·
(1) M8x1.25, 16mm Socket Set Screw
4mm Hex Wrench
Torque down to 60 lbs-in
C.
Slide the handlebar post into the frame making sure
the holes face the front of the bike.
Step 2B
Allow the post to go into the frame all the way in to
level 1 and align the pop pin so it snaps into the
hole then tighten the pop pin and test for steadiness.
Loosen the pop pin and raise the handlebar to its
highest position number 10 and tighten the pop pin
and test for steadiness.
Step 2C
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3. Install the Front Leg
NOTE: The front foot assembly has wheels attached to the front edge.
Be sure the wheels face forward when installing the front leg assembly.
Stand the bike frame upright and gently tip the front of the bike up and
position the front foot under the frame, with the wheels facing forward.
Attach the front foot assembly to the frame, aligning the holes in the foot
with the holes in the frame.
Position the leg so the thicker end and wheels face
toward the front of the bike
Using the 5mm hex wrench and a 13mm combination
wrench insert 2- M10X55mm (rear-most holes) and
2-M10X65mm (front-most holes) button head screws,
nuts and washers (under bolt head and nut), to secure
the front leg assembly to the frame.
Step 3
Tighten all hardware securely using a torque wrench to 85 lbs-in.
Move the bike to a flat surface and adjust the four leveling feet so the
bike is stable.
4. Install the Saddle and Seat Slider
A.
Disengage pop-pin by loosening then pulling away from the
frame. While still holding onto the pop -pin, install the seat
post into the frame and lower it to the lowest position and
tighten the pop pin securely once again.
B.
Slide the seat slide into the top of the seat post with the saddle
pointed towards the front of the bike.
Step 4A
Rotate the seat slider lock knob as needed so that the slider
clamp is in alignment with the guide rail
There is a locking pin under the saddle that has to be pulled
up as you move the slider into position. Release the pin
when the indicator is within the 0 to 9 range.
Test the seat slide for proper operation and full travel.
Step 4B
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5. Install the Pedals
NOTE: The pedal shafts are marked “R” and “L”. Trying to install the
pedals on the wrong side may damage the pedal and the crank arm take
caution to attach the pedals to the correct side of the bike.
Install the pedals on the pedal cranks using a 15mm
open-end wrench and tighten securely.
Turn the left pedal spindle counterclockwise when
threading into the left crank arm; turn the right pedal
spindle clockwise when threading into the right
crank arm.
Step 5
You have now completed the assembly of your SPINNER® NXT.
!Attention! Crank bolt must be re-torqued after the first 10 hours of use. Refer to Preventive Maintenance section page 27.
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SPINNER® ELITE / PRO ASSEMBLY AND SETUP
Use the following procedures to unpack and assemble your SPINNER®ELITE / PRO.
UNPACKING
Prepare the area that you will be unpacking and assembling the bike to be free from debris that may cause damage. Observe all safety precautions and
care while unpacking and assembling the bike. Position the shipping carton so the “Heavy End” logo is located at the bottom. Open the top of the
carton and fold back all four flaps. Carefully tilt the box forward so that the box may be lifted to expose the bike. Remove all parts from the shipping
carton and foam inserts, and verify that the following parts are included in your shipment:
Elite / Pro Parts List
Description
Qty.
Description
Qty.
Main Frame Assembly
Handlebar with Water Bottle Cage
Seat Slider Assembly, w/ Saddle
Seat Post
Rear Leg Assembly
Front Leg Assembly w/ Transport Wheels
Pedals (set of two)
1
1
1
1
1
1
1
Pop-Pins (pre-installed)
M10x1.5, 55mm Flat Head Screw
M10x1.5 Nut
10mm Washer, Flat
Wrench Hex, 5mm
Wrench Hex, 4mm
Multi Wrench
Spare Parts Kit (includes brake pad and pedal straps)
3
4
4
4
1
1
1
1
Spare Parts Kit- Save the box of spare parts in a safe place so you have service parts when needed in the future.
Take time now to enter your Spinner® ELITE / PRO serial number in the space below (serial number is located on the bottom cross
member). If parts are missing, or if you have any operational questions, please call Star Trac’s Service department at (800) 503- 1221; have your serial
number ready.
Serial No._____________________________________________
NOTE: If you are missing any of the parts listed above, inspect the packing material and the box for items that may have been overlooked.
If parts are missing, or if you have any product questions, please call Star Trac’s Service Department at (800) 503-1221, please have your Spinner’s
serial number ready.
CAUTION: Damage to the bike during assembly is not covered as part of the limited Star Trac® warranty. Take care not to drop or lean the bike on
the handle bar pop-pin. Carefully stand the bike up in the normal upright position on a stable surface so it will not tip over during assembly.
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ASSEMBLY
Following these steps in order will minimize the build time and ensure proper assembly.
1. Install the Back Leg
A.
Have one person lift up the rear of the bike frame and hold -or- lift up
the bike frame and wedge a block (i.e wood…something that will not
damage paint and frame)
B.
While rear of the bike frame is suspended in the air, assemble rear leg
assembly with:
·
·
·
·
(2) M10x1.5, 55mm Flat Head Screw
(2) 10mm Washer, Flat
5mm Hex Wrench
Step 1A
Step1B
Multi-Wrench
Tighten all screws and securely using a torque wrench to 85 Inch Pounds
2. Install the Handlebar
A.
Insert pop -pin into frame handlebar post. Tightly secure pop -pin into
place using multi-wrench.
B.
Slide the handlebar post into the frame making sure
the holes face the front of the bike.
Allow the post to go into the frame all the way in to
level 1 and align the pop pin so it snaps into the hole
then tighten the pop pin and test for steadiness.
Loosen the pop pin and raise the handlebar to its highest
position and tighten the pop pin and test for steadiness.
Step 2A
Step 2B
3. Install the Front Leg
A.
Have one person lift up the rear of the bike frame and hold -or- lift up
the bike frame and wedge a block (i.e wood…something that will not
damage paint and frame)
B.
While rear of the bike frame is suspended in the air, assemble front leg
(with wheels facing away from the frame) with:
·
·
·
·
(2) M10x1.5, 55mm Flat Head Screw
(2) 10mm Washer, Flat
5mm Hex Wrench
Multi-Wrench
Step 3A
Step 3B
Tighten all screws/nuts securely using a torque wrench to 85 lbs-in.
Move the bike to a flat surface and adjust the four leveling feet so the
bike is stable.
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4. Install the Seat
A.
Slide Seat Slider into Seat Post.
B.
Disengage pop-pin by loosening then pulling away from the frame.
While still holding onto the pop -pin, install the seat post into the
frame and lower it to the lowest position and tighten the pop pin
securely once again.
Test the seat slide for proper operation and full travel.
Step 4A
Step 4B
5. Install the Pedals
NOTE: The pedal shafts are marked “R” and “L”. Trying to install the
pedals on the wrong side may damage the pedal and the crank arm take
caution to attach the pedals to the correct side of the bike.
Install the pedals on the pedal cranks using a 15mm
open-end wrench and tighten securely.
Turn the left pedal spindle counterclockwise when
threading into the left crank arm; turn the right pedal
Step 5
spindle clockwise when threading into the right
crank arm.
You have now completed the assembly of yourSPINNER® ELITE / PRO
!Attention! Crank bolt must be re-torqued after the first 10 hours of use. Refer to Preventive Maintenance section page 27.
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TESTING THE BIKE
_
Use this checklist to perform the bike test procedure.
¨Recheck all the bolts and make sure they are all tightened to the proper torque specification and no parts are missing.
¨Test the handlebar and seat post to make sure they move freely and you are able to lock in at different positions.
¨Check the seat to make sure it is level and tight and does not rotate around or tilt. Tighten and adjust as needed.
¨Test the seat slide for movement front to rear and check it by settings it at different settings.
CAUTION: The flywheel will continue to spin after you pedal and the crank arms and pedals will rotate with the flywheel.
Brake tension is adjustable using the red resistance knob in the front of the bike. Pressing down on the knob will apply the brake if you need to stop
quickly.
¨Adjust seat post and handlebar post to your needs (Refer to page 16-18). Ride / test the bike for proper operation according to the owner's
manual.
¨Pedal the bike at a moderate pace and test for proper and smooth resistance changes while varying the amount of turns on the resistance knob.
¨When the testing is complete tip the bike forward using the handlebars and roll it on a smooth surface to the final location and adjust the
leveling feet so the bike is stable.
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INSTRUCTIONS FOR USE
_
Your Spinner® indoor cycling bike is easy to use. The bike allows the user full control over resistance by simply adjusting the brake pad. Typically,
lower resistance levels enable you to pedal at a faster pace, placing increased demand on the cardiovascular system. Higher resistance levels will
typically deliver a greater muscle/endurance workout at lower RPMs. RPM parameters in the Spinning® program range from 60 to 110 RPM.
Additionally, the bike offers seat and handlebar adjustments, allowing the bike to be configured to each users comfort zone.
This section provides the instructions for making seat adjustments, handlebar adjustments, pedal strap adjustments, and for controlling resistance.
Differences between models are noted where applicable.
PLEASE NOTE: In a club setting, we recommend each user to initially be properly fitted on the bike by a certified Spinning® instructor.
SEAT ADJUSTMENTS
Proper seat height helps ensure maximum exercise efficiency and comfort, while reducing the risk of injury. Adjust the seat height so that the knee joint
is slightly flexed when the extended leg is at the bottom of the pedal stroke. Once the proper height has been achieved, adjust the seat forward or back
so that when the feet are in the 3 o’clock and 9 o’clock positions, the forward knee is directly over the pedal axle. Recheck the seat height again after
making the fore/aft adjustment, as moving the seat forward and backward can have the same effect as moving it higher or lower
To adjust the seat height:
Spinner® V
Dismount the bike. Loosen the seat height tension handle by turning the handle counterclockwise. Raise or lower the seat to the desired height, then
tighten the tension handle by turning clockwise. Be sure to tighten firmly.
V Seat Height
Pop-Pin
Spinner® Pro / Elite / NXT
Dismount the bike. Turn the seat height pop -pin counterclockwise and pull out on the pin to release it from its current preset location. Raise or lower
the seat to the desired height, then gently release the pop-pin. Raise or lower the seat slightly, if necessary, until the pop -pin engages a preset hole.
Turn the pop -pin clockwise to secure. Be sure to tighten firmly.
NXT Seat
Height Pop-Pin
Pro / Elite Seat
Height Pop-Pin
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To adjust the seat horizontal position:
Spinner® V
Dismount the bike. Loosen the seat fore-and-aft tension handle by turning the handle counterclockwise. Move the seat forward or back to the desired
position, then tighten the tension handle by turning clockwise. Be sure to tighten firmly.
V Seat Fore/Aft
Pop-Pin
Spinner® Pro / Elite / NXT
Dismount the bike. Loosen the seat fore-and-aft tension knob by turning the knob counterclockwise. Move the seat forward or back to the desired
position, then tighten the tension knob by turning clockwise.
Pro / Elite Seat
Fore/Aft Pop-Pin
NXT Seat
Fore/Aft Pop-Pin
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HANDLEBAR ADJUSTMENTS
Position the handlebar at the same height as your seat, or higher if you feel any discomfort in your back. All Sp inner® indoor cycling bikes allow for
adjustment of handlebar height. Additionally, the Spinner® V allows for fore and aft adjustment of the handlebar.
To adjust the handlebar height:
Spinner® V
Loosen the handlebar height tension handle by turning the handle counterclockwise. Raise or lower the handlebar to the desired height, then tighten the
tension handle by turning clockwise. Be sure to tighten firmly.
V Handlebar Height
Tension Handle
Spinner® Pro / Elite / NXT
Turn the handlebar height pop -pin counterclockwise and pull out on the pin to release it from its current preset location. Raise or lower the handlebar
to the desired height, then gently release the pop -pin. Raise or lower the handlebar slightly, if necessary, until the pop -pin engages a preset hole. Turn
the pop -pin clockwise to secure.
Pro / Elite
Handlebar Height
NXT Handlebar
Height Pop-Pin
Pop-Pin
To adjust the handlebar fore / aft for the Spinner® V:
Loosen the handlebar fore-and-aft tension handle by turning the handle counterclockwise. Move the handlebar forward or back to the desired position,
then tighten the tension handle by turning clockwise. Be sure to tighten the handle firmly.
V Handlebar Fore / Aft
Tension Handle
PEDAL STRAP ADJUSTMENT
To adjust the pedal straps:
Place the balls of your feet securely in the toe cages, with the ball of the
foot (or the widest part of your shoe) over the center of the pedals. As
you pedal, concentrate on keeping feet flat, which enables a more
powerful pedal stroke. The front of the shoe may not completely fill the
toe cage.
Note:The pedal straps should be adjusted to hold the foot snugly in the
pedal.
Tightening
Clip
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RESISTANCE CONTROL
Pedaling resistance is controlled by the resistance knob. Resistance adjustments can be made while riding to vary the intensity of your workout. To
increase resistance, turn the Push Brake System knob clockwise (+); to decrease resistance, turn the knob counterclockwise (-).
NOTE: In case of emergency, you may press directly down on the Push Brake System knob to bring the flywheel to an abrupt stop.
Pro / Elite
Resistance
Knob
NXT
Resistance
Knob
V Resistance
Knob
SMART RELEASE™ SYSTEM
Spinner® Elite ONLY
Allows the benefits of the direct drive system with a safety clutch to release the crank from the direct drive when a force is applied to the pedals.
Refer to page 29 for Clutch Adjustment Procedures.
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TRAINING INFORMATION
This section provides hints on how to stay motivated, and suggestions for getting the most out of your workouts with maximum ease, efficiency and
enjoyment.
_
IMPORTANT: User should be aware of the features, functions and proper operation of the bike before using the bike for the first time.
BEFORE BEGINNING
Be sure the seat, handlebar and pedal straps are properly adjusted for your body size and comfort before beginning your workout. Consult your
physician before beginning this or any other exercise routine. Discontinue any exercise that causes you discomfort and consult a medical expert.
(Refer to page 21-22 for more information.)
WARM-UP
Once you are in position and sitting on the bike with your hands in a comfortable position on the handlebar, slowly begin pedaling. A gradual warm-up
prepares the muscles and cardiovascular system for a more intense workout, and helps prevent potential injuries from occurring. Your warm-up should
be sufficient once your breathing rate begins to increase and you begin to perspire lightly. The warm-up period should last about five minutes.
(Refer to pages 23-24 for more information.)
WORK OUT
A brisk and rhythmic workout will train the muscles and cardiovascular system to perform at a higher efficiency. The key is to exercise aerobically;
typically at 60% – 75% of your maximum heart rate.
(Refer to pages 25 for more information.)
COOL-DOWN
Slow and relaxed activity after a workout allows the muscles and cardiovascular system to gradually return to an inactive state.
DISMOUNTING THE BIKE
WARNING: The flywheel momentum of the bike will keep the pedals turning even after the user stops pedaling, or in the event the user’s feet slip off
the pedals. DO NOT DISMOUNT THE BIKE OR REMOVE YOUR FEET FROM THE PEDALS UNTIL BOTH THE PEDALS AND THE
FLYWHEEL HAVE STOPPED COMPLETELY. Failure to comply may lead to loss of control and serious personal injury.
You may stop the bike using any of the following methods:
o
o
o
Pedal more slowly until the pedals come to a complete stop.
Increase the resistance by turning the Push Brake System knob clockwise (+) until the pedals come to a complete stop.
Push down on the Push Brake System knob until the pedals come to a complete stop.
o
(Spinner® Elite only) Apply back pressure to the pedals to engage the Smart Release™ system. Continue applying
pressure until the pedals and flywheel come to a complete stop.
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USER INFORMATION
_
BIKE SETUP
Proper bike setup gives you a more comfortable ride and reduces your risk of injury.
SEAT HEIGHT
SEAT FORE-AND-AFT
At the proper height, there should be a slight bend in your knee when you’re at the
bottom of a pedal stroke.
POP-PIN
SEAT HEIGHT
POP-PIN
FORE/AFT POSITION
Once the proper height has been achieved, adjust the seat forward or back so that when
the feet are in the 3 o'clock and 9 o'clock positions, the forward knee is directly over the
pedal axle. Recheck the seat height again after making the fore/aft adjustment, as
moving the seat forward and backward can have the same effect as moving it higher or
lower.
HANDLEBAR HEIGHT
Position the handlebar at the same height as your seat, or higher if you feel any discomfort in your back.
FOOT POSITION
Place the balls of your feet securely in the toe cages, with the ball of the foot (or the widest part of your shoe) over the center of the pedals. As you pedal,
concentrate on keeping feet flat, which enables a more powerful pedal stroke. The front of the shoe may not completely fill the toe cage.
RESISTANCE CONTROL
Pedaling resistance is controlled by the Push Brake System knob located below the handlebar. Resistance adjustments can be made while riding to vary
the intensity of your workout. To increase resistance, turn the Push Brake System knob clockwise (+); to decrease resistance, turn the knob
counterclockwise (-).
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HAND POSITIONS
The Spinning® program is a simple and effective way to get the fitness results you want. Following are the three hand positions used in the Spinning
®
program.
HAND POSITION 2 is used at all times except
out-of-the-saddle climbs. This position provides
a stable foundation and opens the lungs to
facilitate breathing.
HAND POSITION 1 can be used for warm-up,
cool-down and light to moderate intensity seated
flats. Form loose fists and rest the outsides of
your hands on the handlebars. Keep your elbows
and shoulders relaxed.
HAND POSITION 3 is only used for out-of-
the-saddle climbs. Lightly grasp the ends of the
handlebars, wrap your fingers around them and
place your thumbs over the ends.
RIDING POSITIONS
Here’s an overview of the core movements that form the foundation of the Spinning® program.
SEATED FLAT (HAND POSITION 1 OR 2)
This basic movement builds strength and
stamina.
STANDING FLAT/RUNNING (HAND
POSITION 2) This movement is performed out-
of-the-saddle using light to moderate resistance.
“Running” develops core strength and increases
endurance.
SEATED CLIMB (HAND POSITION 2) This
movement tones and strengthens the gluteals and
hamstrings.
STANDING CLIMB (HAND POSITION 3)
This out-of-the-saddle climb incorporates high
resistance to strengthen and define the legs.
JUMPS (HAND POSITION 2) Jumps are
performed by moving off and on the saddle with
smooth, controlled movements. Jumps develop
overall strength, hone reaction time and improve
balance.
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STRETCHING
Stretching will help prevent injury and soreness. It keeps the lower back and leg muscles flexible, which enhances physical performance and reduces
strain. Below are some key stretches to incorporate at the beginning and end of your workout. You should stretch slowly to the point where mild
discomfort is felt in the muscle being stretched. Practice deep breathing through the nose at all times. Do not bounce during the stretch, since this may
result in injury. The following streches should be performed off the bike.
HAMSTRINGS
1 Place one foot on the bike between the handlebars and the seat, and find a position where your balance
on your supporting leg is stable.
2 Slightly bend your supporting leg.
3 Square your hips so both hip bones “face” forward.
4 As you exhale, bend forward from your hips and bring your straight torso toward your straight leg.
5 Relax and breathe as you stretch. Switch legs after 30-60 seconds.
QUADS
1 Hold onto the bike with one hand, using the bike for balance.
2 Grasp the top of your foot or ankle with your free hand and bring your heel as close to the buttocks as
possible.
3 As you exhale, pull your abdominals in and tuck your hips underneath you.
4 Hold the stretch and breathe. Switch legs after 30-60 seconds.
CALVES
1 Standing directly behind the Spinner®, place the sole of one foot against the bottom of the frame, heel
down.
2 Stand erect and lean slightly into the bike until you feel a stretch in your calf muscles.
3 Hold the stretch and breathe. Switch legs after 30–60 seconds.
HIP FLEXORS
1 Assume a lunge position.
2 Place back knee on a towel.
3 Make sure front knee is directly over the foot and ankle.
4 Hands may be placed comfortably on the front thigh.
5 Abdominals are in and hips tucked under.
6 Hold the stretch and breathe. Switch legs after 30-60 seconds.
LOWER BACK
1 Start in an all-fours position with your knees hip-width apart, and hands shoulder-width apart.
2 Align your hands under your shoulders and your knees under your hips.
3 Point your fingers forward, being careful not to lock or hyperextend your elbows.
4 Gently round your back and lengthen your spine and shoulders.
5 Allow your chin to drop slightly lower than a neutral position.
6 Feel the stretch throughout the curve of your spine.
7 Hold the stretch and breathe for 30 seconds.
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GLUTES
1 Stand facing the bike about 2-3 feet away and place a hand on handlebar for stability.
2 Stand on one leg and rest the other foot above the knee of your standing leg.
3 Flex the knee of your standing leg and allow your hips to sink back.
4 Feel the stretch in the glutes area of the crossed leg.
5 Hold the stretch and breathe for 30-60 seconds.
OUTER HIP
1 Stand facing the bike about 2-3 feet away and place a hand on the bike for stability.
2 Stand on the outside leg (farthest from the bike) and cross the other foot in front of your ankle.
3 Support most of your weight on the outside leg.
4 Push hip of supporting leg to the side and allow the other hip to drop slightly.
5 Stretch should be felt along the length of the iliotibial band of supporting leg.
6 Hold the stretch and breathe for 30-60 seconds.
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HEART RATE GUIDELINES
Every ride begins with a goal—and heart rate training is an unbeatable way to achieve it. The Spinning® program’s Energy Zone™ system promotes a
sound and complete approach to fitness by addressing strength, endurance and recovery. Use the chart below to determine your ideal heart rate for each
Energy Zone™.
For additional heart rate training guidelines or to purchase a heart rate monitor visit spinning.com.
Energy Zone Heart Rate Chart
Recovery Endurance Strength Intrerval Race Day
50%-65%
65%-75% 75%-85% 65%-92% 80%-92%
Age
20-23
24-27
28-31
32-35
36-39
40-43
44-47
48-51
52-55
56-60
100-129
98-126
96-123
94-120
92-118
90-116
88-113
86-110
84-108
82-105
125-149
126-146
123-143
120-140
118-137
116-134
113-131
110-128
108-125
105-122
149-168 129-182 160-182
146-165 126-178 155-178
143-162 123-175 153-175
140-159 120-172 150-172
137-155 118-168 146-168
134-151 116-164 143-164
131-148 113-161 140-162
128-145 110-157 137-157
125-141 108-153 133-153
122-139 105-150 131-150
RECOVERY ENERGY ZONE ™ (50%-65% of MAXIMUM HEART RATE (MHR)) Recovery rides allow your body to heal, prevent burnout and
reduce the risk of injury— making them an essential component of any exercise program.
ENDURANCE ENERGY ZONE ™ (65%-75% of MHR) Endurance rides build strength and stamina by maintaining a steady heart rate and a
comfortable pace over an extended period of time.
STRENGTH ENERGY ZONE ™ (75%-85% of MHR) This zone improves cardiovascular fitness and builds strength by blending increased resistance
with longer distances.
INTERVAL ENERGY ZONE ™ (65%-92% of MHR) Interval training teaches your body to recover quickly after performing at peak levels by
incorporating bursts of speed and power with periods of recovery.
RACE DAY ENERGY ZONE ™ (80-92% of MHR) This energy zone is the ultimate challenge and an unbeatable way to test your fitness and measure
your progress.
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MAINTENANCE
_
This section provides the p rocedures to maintain the Spinner® indoor cycling bikes in serviceable condition. Differences between models are noted
where applicable.
MOVING AND LEVELING
To move the bike to a new location:
Lift the bike from the rear and use the front wheels (located on the front leg, below the handlebar) to roll the bike from one location to another.
To level the bike:
Use the four leveling adjusters (located on the underside of the front and rear legs) to compensate for uneven floor surfaces.
PREVENTIVE MAINTENANCE
Perform regular scheduled preventive maintenance procedures to maintain your Spinner® indoor cycling bike in serviceable condition.
AINTENANCE
TOOLS
Tools required for service and maintenance of your Spinner® indoor cycling bike are listed below.
Tool
Purpose
Pedal Wrench, 15mm*
Remove and install pedals.
Shimano-compatible Bottom Bracket Tool*
Remove, install and adjust the bottom bracket. (Spinner® V)
Cotterless Crank Puller*
Remove crank.
Metric Allen Wrench Set and Metric Socket, 2mm ~ 6mm
Crescent (adjustable) Wrench
Torque Wrench
Install and adjust leg bolts, chain tensioner, brake pad and crank bolts.
Adjust chain tension.
Adjust crank arm.
* Available at local bike or fitness-related stores.
DAILY MAINTENANCE
The service life of your Spinner® indoor cycling bike will be determined by how consistently you perform the daily maintenance procedures. Dry the
Spinner® indoor cycling bike after each use to remove sweat and moisture. It is best to use a liquid non-abrasive cleaner and water solution.
Wipe Down / Cleaning
To prevent the build-up of rust and other forms of corrosion, wipe down the bike at the end of each day (or preferably at the end of each class). Raise
all posts to the highest setting to expose moisture. Using an absorbent cloth, focus on all areas that perspiration can settle. Give particular attention to
the following areas:
o
o
o
o
o
o
o
o
Handlebar
Seat / adjustable slide for the seat
Flywheel
Back leg assembly
Chain guard
Brake knob and bolt assembly
Pop-pins
Leveling feet
NOTE: Never use abrasive cleaning liquids or petroleum-based solvents when wiping down the bike.
NOTE: Release all tension from the resistance knob after each use to allow for perspiration to evaporate. If bikes are used in a class setting, the
instructor may direct class participants to release all tension for the resistance knob after each use.
Inspection / Adjustment
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Inspect major moving parts that require constant proper torque. Loose or misadjusted parts can result in personal injury or damage to the bike. Check
the following parts for security and/or proper torque.
Crank arms
The crank arms should be re-torqued after the first 10 hours of use and every 100 hours of operation, thereafter. The crank arm to the bottom bracket
torque is 30 lbs-ft (± 3 lbs-ft).
Pedals
Use a pedal wrench. Verify that the pedal is not cross-threaded.
IMPORTANT: If your facility allows members to interchange pedals, it is critical that the pedals are checked after each class to prevent damage, which
may lead to injuries if ignored.
Water bottle (Spinner® V)
Tighten down assembly screws.
NOTE: Water bottle cages are easily damaged when oversized bottles are forced to fit within the bottle cage. Checking and tightening the screws will
help prevent damage.
WEEKLY MAINTENANCE
Weekly maintenance should focus on the overall performance of the Spinner® indoor cycling bike. During these inspections, look for vibration and
possible loose assemblies.
Have an experienced rider ride each bike to identify and help diagnose any vibration, noises, and any "unusual" feeling from the drive chain. Either
faulty flywheel alignment or a loose chain can cause vibration.
o
o
o
Check for proper flywheel alignment. Torque flywheel nuts as necessary.
Remove chain guard and check for loose chain. Adjust chain as necessary (refer to "Chain Adjustment" on pages 23-24).
Inspect The Bottom Bracket Assembly (BBA). The BBA will come loose periodically and require tightening. Loose play (left
and right motion) indicates the BBA needs adjusting. (Spinner® V)
Inspect each bike for loose assemblies, parts, bolts and nuts. Give particular attention to the following:
o
o
o
o
o
Tighten all frame base hardware.
Tighten all pull pin handles.
Tighten seat hardware.
Tighten pedal toe clip / toe straps.
Inspect and tighten tension knob assembly.
MONTHLY MAINTENANCE
The monthly maintenance check should be a comprehensive inspection of the overall frame and main assembly components of the Spinner® indoor
cycling bike.
Inspection
Inspect the frame and main assembly components for rust or corrosion. Tilt the bike or place in an upside down position to locate areas where rust and
corrosion may develop. Use a small, wire brush to remove rust build-up in small crevasses, such as leveling feet, pop pin handles and other bolt
assemblies. Give particular attention to the following areas:
o
o
Leveling feet
Pop pin handles
Inspect all wear items for adjustments or possible part replacement. Give particular attention to the following:
o
o
o
Inspect brake pad for wear. Excessive wear, such as glazing or leather separation, indicates replacement is required.
Inspect seat pad for wear. Rips, tears or excessive movement indicates replacement is required.
Inspect pedals for play. Excessive movement of pedals indicates replacement is required.
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ADJUSTMENTS
CHAIN TENSION & ADJUSTMENT
The chain on your bike has been factory set and lubricated. It should not require adjustment initially. Over time, however, you may need to adjust the
tension.
CAUTION: Improper chain adjustment will cause premature wear and may void the warranty.
To adjust chain on Spinner® V:
1. Using a 3mm Allen Wrench, remove the three screws supporting the
plastic chain guard shroud.
2. With an adjustable wrench, loosen the two nuts on both sides of the
flywheel (Figure 1 & 2).
3. Tighten the two bolts that go through the frame, moving the flywheel
forward by turning clockwise, until there is approximately 3/16” of slack
Figure 1.
Chain guard side (View shows chain guard shroud
removed)
in the chain (Figure 1 & 2).
4. Re-tighten the two bolts on both sides of the flywheel and replace the
chain guard shroud.
NOTE: If the chain is too tight, typically the rider will feel a strong
vibration between 20 and 50 RPMs. If this happens, loosen the bolts 1/2”
turn until the vibration disappears, then tighten the lock nuts.
Figure 2.
Other side opposite of chain
To adjust chain on Spinner® Pro / Elite / NXT:
1. Using a 3mm Allen Wrench, remove the three screws supporting the
plastic chain guard shroud. (Figures 3 & 4)
2. Using a 16mm or 5/8” socket and socket wrench, loosen the axle nuts
on both sides of the flywheel.
3. Using a 10mm open end wrench, loosen the lock nuts on the chain
adjustment screws.
Figure 3. Pro
Figure 4. NXT
4. To tighten the chain, turn the adjustment screw in a clockwise rotation
equally on both sides using the 10mm open end wrench. (Figure )
Adjustment
Screws
5. To loosen the chain, turn the adjustment screws on both sides counter-
clockwise using a 10mm open end wrench.
6. While adjusting the chain tension, work on both sides of the flywheel.
Adjust the angle of the flywheel so it is straight front to rear and evenly
spaced within the frame side to side. (Figure )
Axle Nuts
7. Align the chain so it runs straight on both of the sprockets.
Figure 5A. Pro/Elite
Chain Guard Side
Figure 5B. Pro/Elite
Other Side of Chain
Guard
8. Adjust the angle of the flywheel by adjusting the adjustment screws
on both sides of the flywheel. Test by slowly rotating the pedals.
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Note:
Adjustment
Screws
·
If the chain is stretched beyond adjustment, the replacement
of the chain is recommended. Proceed to “Chain
Replacement” for further instructions.
·
When alignment is at the optimal adjustment, the chain will
run smoother and quieter.
9. Tighten the adjustment lock nuts and axle nuts on both sides.
Axle Nuts
10. Install the chain guard shroud and re-test the bike.
Figure 6A. Pro/Elite
Chain Guard Side
Figure 6B. Pro/Elite
Opposite Side of Chain
Guard
CLUTCH ADJUSTMENT (Elite Only)
1. Using a 3mm Allen Wrench, remove the three screws supporting the
plastic chain guard shroud.
2. Using a 3mm Allen Wrench, remove the four screws supporting the
COG guard cover. (Figure 7)
COG Cover
3. If the torque is not 45 ~ 50 ft-lbs. using a 5 mm Allen Wrench, give
each of the set screws a little clockwise turn. A “little turn” is about 10
degrees. (Figure 8A & 8B)
Note:
·
Be sure and turn all 5 set screws so they have equal pressure
to obtain the proper adjustment. Recheck the torque for
different positions around the clutch. If it is still not 45 ~ 50
ft-lbs, repeat the procedure.
Figure 7.
·
The goal is to make all the set screws have the same
pressure on the clutch.
Set
Screws
4. Test the clutch system for proper operation for normal riding use.
Observe all safety practices.
Figure 8A.
Figure 8B.
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PARTS REPLACEMENT
BRAKE PAD REPLACEMENT
Removal
1. Remove tension from the brake pad by turning the Push Brake System
knob counterclockwise, until completely loose.
2. Using the Multi-Purpose Wrench, remove the two bolts supporting the
brake pad onto the frame.
Installation
1. Carefully re-install the two bolts through the brake pad bracket onto
the frame. Tighten by using the Multi-Purpose Wrench.
NOTE: The rear fender has been removed from Figure 3 to better
illustrate the brake pad assembly. This is not required when replacing the
brake pad.
CHAIN REPLACEMENT
CAUTION! : DO NO GET YOUR FINGERS CAUGHT IN THE CHAIN OR SPROCKETS FOR IT MAY
CAUSE SEVERE BODILY INJURY!
Note: Only a certified Star Trac® technician should perform the following:
1. Remove the chain guard by unscrewing the chain guards screws.
2. Apply tension to the brake knob by turning it all the way clockwise so the flywheel does not turn.
3. Using the 16mm or 5/8” socket and socket wrench, loosen the axle nuts on both sides of the flywheel.
4. Using the 10mm open end wrench, loosen the lock nuts on the chain adjustment screws.
5. Loosen the adjustment screw to allow the slack in the chain.
6. Using a chain break tool, cut the chain open and remove the chain from the brake.
7. Put the new chain on the front sprocket and over the crank arm but not onto the large rear sprocket if the chain contains a master link.
8. Insert the master link and tighten it making sure the two links are joined and flexible.
9. Lift chain up onto the rear large sprocket.
10. Proceed to chain doing the “Chain Adjustment” (Refer to pages 23-24)
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STAR TRAC®
14410 Myford Road
Irvine, California 92606
Telephone: (800) 228-6635, (714) 669-1660
Fax: (714) 508-3303
Part Number 620-7835, Rev. B JULY 2008
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