Star Trac Fitness™
Spinning® Computer
User Manual
Installation, Service and Instructor Education
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Table of Contents
C Regulatory Statements _______________________________________________
rts List _____________________________________________________________
rketing Statement Regarding Heart Rate __________________________________
cifications __________________________________________________________
w it Works __________________________________________________________
mputer Window and Buttons ____________________________________________
talling or Replacing Batteries____________________________________________
I need to Re-sync?____________________________________________________
ting for RPM________________________________________________________
ncing Mode __________________________________________________________
up Mode____________________________________________________________
tallation of Cadence Sensor and Magnet – All Spinners® ______________________
unting Computer On Handlebars - V-Bikes ________________________________
unting Computer On Handlebars - Pro 5800 / 6800 / Elite 5900 _________________
unting Computer On Handlebars - Elite 6900 and NXT 7000 ___________________
intenance Checklist___________________________________________________
Q’s and Troubleshooting _______________________________________________
nning® Instructor Education____________________________________________
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FCC Regulatory Statements
1. This device complies with Part 15 of the FCC Rules. Operation is subject to the follo
two conditions: (1) this device may not cause harmful interference, and (2) this devic
must accept any interference received, including interference that may cause undes
operation.
2. Changes or modifications not expressly approved by Star Trac could void the user’s
authority to operate the equipment.
1
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Parts List
All 727-0083 Spinning® Computer Kits include:
Part Number for
re-order
Qua
Description
ntity
727-0083
Spinning ®
Computer Kit
1
1
Spinning® Computer
Mounting Bracket
727-0093-KT
Mounting
Bracket Kit
1
1
V2 Bracket Mounting Insert
Pro Bracket Mounting Insert
727-0084-KT
1
Cadence Sensor
727-0094
N/A
1
4
1
1
1
1
Cadence Magnet
AA Panasonic Batteries
N/A
N/A
N/A
N/A
Spinning® Computer Manual
M5 Allen Assembly Tool
M2 Allen Assembly Tool
M6x30 Computer Clamp Screw for Rhino Horn
e installing the Spinning® Computer, verify that all the parts needed for mounting on your b
cluded. If any of the items are missing, call StarTrac at 800-503-1221 or 1-714-669-1660 t
a replacement kit.
2
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Marketing Statement Regarding Heart Rate
eting Statement Regarding Heart Rate Acquisition on the Star Trac Spinning® Computer:
rac takes the acquisition and accuracy of heart rate very seriously and has developed a system
m to the best ability that technology will allow. Star Trac has engineered a product that has tak
precaution possible to acquire an accurate heart rate signal as well as eliminate “crosstalk”
rence that may be caused by other monitors being placed too close together.
hieve the best possible results from your Spinning® Computer, please abide by the following
ant parameters:
Users must wear Coded Transmitters (such as Polar© T61, Polar© T31C or Polar© WearL
when operating the Spinner® bike with the Spinning® Computer. Only Coded Transmitter wil
a “one to one” relationship with the Spinning® Computer and will minimizepotential “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 significan
reduce the consistency of accurate heart rate reporting.
Bikes should be spaced so that the side-to-side distance from the Spinning® Computer on on
bike and the Spinning® Computer on bikes to the left or right is at least 36 inches (91.4 cm).
addition, the distance from the bottom of the Spinning® Computer on one bike to the seat of t
bike in front of it (where another rider and his/her transmitter would be seated) should be at le
24 inches (61 cm) in order to significantly reduce chances for interference. See the diagram o
page 21 regarding bike layout.
3
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) 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 utiliz
heart rate strap throughout the entire workout.
Cell phones, televisions, speakers and other electronic devices can cause interference with t
operation if they are in close proximity to the Spinning® Computer and/or transmitter.
e are any questions regarding operation or usage of the Spinning® Computer, please contact
rac Customer Support at 800-503-1221 or 1-714-669-1660.
4
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Specifications
Computer:
Heart Rate Range: Approximately 30” From computer to users HR chest s
Battery: Qty 4 each AA Alkaline
Battery life expectancy: 1 year (depending on use and backlight usage)
Cadence Sensor:
Battery: Lithium CR2032
Battery life expectancy: Approximately 2.5 Years (depending on use)
Distance to magnet: Approximately 5mm
5
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How it Works
How does the Spinning computer work?
pinning computer displays heart rate, RPM (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
sends a radio signal to the computer and the computer displays the person’s heart
If any other strap is used it will not display the heart rate. The computer and heart ra
strap must be within range of each other and no other heart rate strap can be within
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 comp
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.
Heart
rate
RPM
6
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Computer Window and Buttons
pedaling then press any button to turn on the Spinning® Computer; the following data will be
yed:
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 miles or kilometers depending on the set
selection.
Elapsed Time – The length of time in minutes from the time the computer has b
activated or reset.
Buttons:
Light (left) button - Turns on the backlight to enable viewing i
light settings.
Toggle (right) button - Toggles between: Total Distance and
Elapsed Time.
7
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Installing or Replacing Batteries
required:
5 Minutes
required:
4 new AA alkaline batteries
required:
Low Batt
Indicator
Slotted or Phillips screwdriver
The batteries in the computer will last approximately
r depending on usage.
adence sensor battery will last approximately 2.5
Remove the computer from the handlebar or computer mounting
bracket.
Loosen the captive screw 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.
8
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Installing or Replacing Batteries – cont’d
Note the directions each battery is to be installed. There is a plus (+) and minus (-) sym
inside the battery compartment. The + sign indicates the positive (+) side on the battery
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.
9
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Do I need to Re-sync?
: Syncing will not improve Heart Rate and is not a calibration it should only be used to Syn
up) the cadence sensor and the computer so that RPM can be transmitted.
rm the Syncing process 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 se
to transmit the RPM signal to the computer.
·
·
Does the computer turn on when you press a button?
If the computer does not turn on replace the batteries in the computer.
o
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 an
cadence sensor. This will make them a paired set and will be able to transmit an
receive the RPM signal.
10
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Testing for RPM
required:
Less then 5 Minutes
required:
N/A
required:
N/A
EST Procedure:
Once the batteries are installed, press any button and the display window will turn on in
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.
NOTE: If the cadence sensor and computer are no longer a pair (i.e. when users swap
andlebars with the computer attached.) the Cadence sensor and computer will have to be
ync’d again. Do not swap handlebars.
TION: TEST ONE BIKE AT A TIME, the range for the cadence sensor is
oximately 30 feet and if you are testing the bike and someone else on the sa
m is pedaling another bike you may be picking up the wrong RPM signal.
11
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Syncing Mode
cing Process:
required:
Coin (penny, dime, etc.) or similar item to remove battery cover
s to Syncing:
Removing the battery lid on the backside of the Spinning® Computer and insert or replac
4 AA batteries.
Once the batteries are installed, press any button and the display window will go into the
orkout mode.
Workout Mode
window
Holding the cadence sensor, remove the battery cover from the back of the cadence sen
using the coin or similar object and take out the battery.
TION: SYNC ONE BIKE AT A TIME, the range for the cadence sensor is
oximately 30 feet and if you are testing the bike and someone else on the sa
m is pedaling another bike you may be picking up the wrong RPM signal.
12
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Syncing Process – cont’d
Place the battery back in the cadence upside down to reset the system. Do not put the lid
ack on yet.
Battery facing
Battery facing
upside down ®
¬ right side up
Sync
Mode
window
5. Activate Sync Mode on the computer by holding down the Light
and Toggle buttons for several seconds until the window displays
Conn“
6. Remove the cadence sensor battery and place it back in correctly (battery face will be rig
side up).
7. Replace the battery cover on the cadence sensor.
Note: To put the cadence sensor battery cover on
correctly, align the arrows before locking shut.
13
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Syncing Process – cont’d
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.
0. 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 prope
2. 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 mo
as when the flywheel rotates and the magnet passes by the cadence sensor. If you see
displayed, then the cadence sensor and computer were synced successfully. Proceed w
the installation and mounting to the bike.
OTE: Remember to keep the computer and cadence sensor as a set at all times.
14
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Setup Mode
Spinning® Computer is pre-set with a gear ratio 2 and a setting display distance in miles. It
re-set with recommended default settings for the length of time the backlight will stay on w
ted and the length of time summary information will be displayed. You can make changes t
settings by following the steps below. (You will first need to install 4 AA batteries in the
uter.) Any time you want to change setting or view information, follow these Setup Mode st
tivate 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.
p Mode options:
·
GEAR and Software Version
o
o
o
Gear Ratio, Select 1 (2.875) for V-Bikes.
Select 2 (3.250) for all other models.
Software Version displayed (-XX)
(Default Setting)
Note: User will not get the correct RPM values if
the Gear Ratio setting is not correct.
15
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Setup Mode- cont’d
·
·
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.
16
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Setup Mode- cont’d
·
·
·
UH – (Usage Hours) Total operation time in hours 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 Workout Mode.
6. Once out of Setup Mode and in the Workout Mode, one could start monitoring the
workout.
17
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Installation of Cadence Sensor and Magnet – All Spinners®
Before the cadence sensor is securely fastened to the flywheel support, it must be adjus
so that it is about 5 mm (.20 in) from the magnet face. Install the magnet on the flywhee
that it aligns with the arrow on the end of the cadence sensor. Note the distance betwee
end of the cadence sensor and the magnet face. Remove the cadence bracket and adju
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 adhesiv
tape side onto the flywheel by positioning the magnet so it will line up in front of the cade
sensor as the flywheel turns. Note: Mount the magnet near one of the dots of the Spinn
logo as shown in the figure above.
18
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Mounting Computer On Handlebars - V-Bikes
required:
15 Minutes
required:
727-0083 Spinning® Computer Kit
NOTE: The thick insert is used on the V-Bikes
required:
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, tigh
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.
19
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Mounting Computer On Handlebars - Pro 5800 / 6800 / Elite 5900
required:
15 Minutes
required:
727-0083 Spinning® Computer Kit
Note: The thin spacer is used on Pro 5800 / 6800 and
Elite 5900 bikes.
required:
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 po
of the handlebars. Once positioned correctly, tighten the 4 M6x20 screws using the M5
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.
20
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Mounting Computer On Handlebars - Elite 6900 and NXT 7000
required:
15 Minutes
required:
727-0083 Spinning® Computer Kit
Note: The inserts and mounting
bracket are not used on the
Elite 6900 or NXT 7000.
required:
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.
21
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FAQ’sandTroubleshootig
Trac strongly recommends performing the regular daily, weekly and monthly preventive
enance routines outlined below. If any items need replacement contact the Star Trac Cust
ort Department at 800-503-1221 or 1-714-669-1660.
aily W= Weekly M= Monthly
W
M
Procedure
Daily maintenance of the computer will determine its life of the computer by how consistently it is
performed.
·
·
Wipe down the computer 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 Spinne
Computer.
NOTE: Never spray directly onto the Spinner Computer.
Never use abrasive cleaning liquids or oil base, ammonia or alcohol when wiping down the com
·
The w eekly maintenance should focus on the overall performance of the computer. During this port
the maintenance look for vibration and possible loose assemblies.
P
P
·
Inspect each computer f or loose parts, bolts and nuts. Adjust as necessary.
Remove any computers that are not properly mounted and are deemed unsafe.
·
The monthly maintenance check should be a comprehensive inspection of the overall assembly
components of the computer.
·
·
·
Inspect all areas for proper adjustments
P
P
P
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 comp
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 prope
·
P
Depending on the amount of use, some procedures may need to be performed more frequ
No display
22
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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 against 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 wor
Which heart rate strap works with my Spinning® Computer?
o Any Polar® “Coded” HR strap. Note: It is suggested to use a Polar® “Coded” ser
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. Mo
the bikes so there is more space from the computer of your bike to the chest of t
other rider (see diagram on page 22).
o Each rider should wear a Polar® “Coded” series chest strap.
23
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FAQ’s and Troubleshooting – cont’d
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 sens
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 backligh
Note: “Low Batt” will be displayed underneath the Heart symbol, suggesting batt
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
otal Calories = kCal
24
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Spinning® Instructor Education
Instructor Education
nce, Resistance And Intensity:
standing the relationship between cadence, resistance and intensity is the key to Spinning
am classes that meet training goals. By using the Spinner® computer, you will become mor
ent at increasing power, gaining efficient leg speed and mastering the relationship between
resistance and heart rate intensity.
Rate Monitoring:
e discussing cadence and how to use the Spinning® Computer effectively, one needs an
standing of heart rate monitoring. Heart rate monitors are used in the Spinning® program
uous feedback on exercise intensity. For effective training, it is desirable sometimes to exe
aerobic intensity and aerobic intensity at some other times. Heart rates are used to tell whe
n is in aerobic or anaerobic intensity. Generally speaking, when heart rate is between 65 %
of one’s maximum heart rate (MHR) it is aerobic, and is anaerobic when the heart rate is ab
An easy way to estimate one’s maximum heart rate is to use the age-predicted formula: 22
Subtract one’s age from 220 to get age-predicted maximum heart rate. For example, a 30 y
s 220 – 30 to get age-predicted maximum heart rate of 190 beats per minute (BPM).
25
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gy Zones™:
pinning Energy Zones are the foundation of heart rate training in the Spinning® program. E
y Zone™ is a type of training based on exercise intensity (indicated by heart rate).
gy Zone™
very
Intensity Range
50% to 65% of MHR
65% to 75% of MHR
75% to 85% of MHR
65% to 92% of MHR
80% to 92% of MHR
Purpose
Relaxation and energy accumulation.
rance
gth
Improves muscular endurance and mental stamina
Raises metabolism, burns fat, increases energy.
Trains the heart to recover quickly from work effor
To challenge the well conditioned exerciser.
al
Day
ENERGY ZONE™ HEART RATE CHART
RECOVERY
50%-65%
ENDURANCE
65%-75%
STRENGTH
75%-85%
INTERVAL
65%-92%
RACE DAY
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
129-149
126-146
123-143
120-140
118-137
116-134
113-131
110-128
108-125
105-122
149-168
146-165
143-162
140-159
137-155
134-151
131-148
128-145
125-141
122-139
129-182
126-178
123-175
120-172
118-168
116-164
113-161
110-157
108-153
105-150
160-182
155-178
153-175
150-172
146-168
143-164
140-162
137-157
133-153
131-150
26
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CADENCE FUNDAMENTALS
Is Cadence?
nce is defined as the number of times the pedals revolve per minute, also known as RPM f
tions per minute. The safest, most efficient and most realistic cadences are 80–110 RPM f
ad and 60–80 RPM for a hill. These ranges are based on studying the cadences of elite cy
ll as understanding how the muscles work together to turn the pedals in the most efficient
er.
nce Range for Flat Roads: 80-110 RPM.
ing faster than 110 RPM is both unrealistic and counterproductive. The resistance knob on
ing® bike is used to increase friction on the flywheel in order to simulate realistic external f
ould encounter on an outdoor bike, such as road surfaces, bike weight and wind resistance
ing 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 faste
speeds, it is said that he/she has a high power to resistance ratio.
ing Faster Than 110 RPM Is Counterproductive because:
No amount of high-cadence/low-resistance pedaling on a Spinning® bike will succeed a
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.
27
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Good To Pedal Faster Than 110 RPM?
e who have a high power to resistance ratio may occasionally attain these leg speeds. This
s they have the ability to overcome resistance through strength and speed. The rare, highly
d Spinning® enthusiast (often cyclists) who have mastered a smooth pedal stroke and who
stand the dynamics of cadence can pedal faster than 110 rpm for 1-3 minutes. A high
mance sprint, used judiciously in ride profiles may require cadences over 110 rpm for 10-2
ds.
cing In The Saddle:
riding at cadences of 100-120 rpm with too little resistance, the rider will bounce in the sad
causes the bouncing has to do with the pedal stroke. There are four phases to the pedal st
riders, however, usually have only one phase—straight down. That means that they haven
cted sweeping the foot back at the bottom of the pedal stroke and pushing the toe forward a
s a result, they push down furiously on the pedals and rely on the flywheel to carry their foo
f the way. When their foot reaches the bottom of the crank arm, the leg can go no further, a
p is raised up off the saddle, creating that familiar bouncing. The short-term solution is to ad
resistance, but one must also work on pedal stroke technique and cadence drills.
nce Range For Hills: 60-80 rpm
1998, Lance Armstrong has amazed the cycling world with his ability to pedal at 90 RPM u
of Europe’s toughest climbs. But keep in mind that Lance can ride at 400 watts for several
and stay aerobic (watts is a measure of power; 400 watts is a lot of power), whereas many
d cyclists may be lucky to achieve 400 watts for a few minutes. In order to pedal at 90 RPM
hill, one must either be superhuman or must choose a gear that is so low (granny gear), th
ke barely moves. The granny gear is the small cog found on the front chain ring of mountai
and some road bikes—it allows the rider to climb hills at a much higher cadence and lower
ance, but his/her power and speed are reduced.
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t dangerous to exceed 80 RPM on a hill, but for extended periods it will likely raise the ride
ity too high and won’t achieve the strength benefits of climbing. It is all right to exceed 80 R
ef periods, such as in a standing climb for the last 10-20 seconds. The rider intensity will
se dramatically, so make sure one has planned for this in his/her profile.
ower limit of 60 RPM on a hill is for safety reasons. There won’t be many situations where a
will pedal slower than 60 RPM. If one cannot turn the cranks at a faster cadence than 60 R
sistance is too high. A key indicator is the need to contort the body by throwing his weight i
ng the pedal downward while pulling on the handlebars. This excessive resistance places t
load on the knee joint and puts the hips and low back at risk. One wouldn’t perform a bicep
weight that would require the rider to throw his/her hips forward. The same applies to
ance while pedaling. A rider must build the strength in his legs using appropriate resistance
ce no lower than 60 RPM. If a steep hill is the goal, find the highest amount of resistance o
maintain while employing good form at 60 RPM without contorting the body to turn the peda
mber, 60 RPM is one revolution of the pedals per second.
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For Choosing An Appropriate Cadence And Resistance:
·
Warm-Up. The first ten minutes of a Spinning ride are critical for establishing proper
cadence. With no resistance during warm-up, one may tend to pedal too quickly thu
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 estab
smooth cadence and gradually establish a balanced intensity. Similarly, after the wa
up, be cautious of increasing cadence over 100 rpm with light resistance (this will als
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, en
that intensity and cadence are increasing equally.
·
·
Resistance. Resistance is good. Some riders are afraid to add resistance because
think they’ll end up with bulging quadriceps. But in cycling, it is the sprinters who hav
larger quadriceps (high cadences, lower resistance), and the skilled climbers genera
have the longer, leaner legs (lower cadences, higher resistance).
Intensity. Slower cadence does not necessarily mean lower intensity. Perhaps a rid
feels that if he/she slows down the rpm his/her heart rate will drop too low. But in fac
he/she is in control of the intensity because he/she can add resistance as needed. S
turns of the knob should eventually generate the required response. Wearing a hear
strap is critical to monitor ones intensity goals using the right combination of cadence
resistance.
·
Putting it together. Cadence and resistance are inversely related. The next section
explain how cadence and resistance work together to elicit a given intensity. With th
understanding, one can coach others to select the appropriate resistance and caden
for the terrain they have selected.
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Relationship Between Cadence And Resistance:
nce, resistance and intensity are interrelated. For any given intensity, there is a correlated
ce and resistance combination. In other words, if one knows the intensity (heart rate) he/sh
to exercise at, and selects the cadence at which to ride, he/she can find the right resistanc
that intensity. Or if given a target intensity and target cadence, one can dial in the right am
stance.
er words, for every selected cadence parameter combined with a heart rate range, one sho
le to find a resistance that will attain that heart rate. The goal is to find that resistance throu
mentation. Remember that on some days the resistance may be slightly different than othe
due to factors such as fatigue, stress, overtraining, or medication.
ying The Concept:
ollowing examples will help the rider to understand and learn to apply this relationship betw
ce, heart rate and intensity.
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 reac
goal.
2. Now find a moderate to hard seated climb at a cadence of 65-70 RPM and at a high-e
aerobic HR of around 80% MHR (a range is sufficient). Dial in the right amount of resista
to reach that goal.
3. Now suppose the hill just became a little easier, but one wants to maintain the same H
80%. Because it’s still a hill, his/her cadence should not rise above 80 RPM. What does
need to do to stay at the same intensity as cadence increases? Answer: reduce the
resistance just a little.
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4. Find a tough climb without exceeding 85% MHR. Continue adding resistance until one
feels the need to rise out 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 th
three variables, finding the right combination to meet the parameters. If cadence picks up
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).
e exercises will help a rider become the master of the road and in control of his/her intensity
d of being told to turn the resistance knob a particular number of rotations, one will be able
he appropriate resistance for the cadence and intensity desired.
CADENCE DRILLS
et’s look at some specific cadence drills which one can incorporate into his/her rides
nce Drill #1: Teaching The Concept Of Cadence Vs. Resistance
drill introduces the relationship between cadence, resistance and intensity. The goal is to
ain the same intensity even though the terrain changes. An outdoor cyclist would accomplis
y changing gears.
on a flat road and ride at an intensity of 80% MHR and a cadence of 85 RPM for 5 minute
will allow you to internalize the feel of the cadence and resistance). Ride at 85, 90 and 95 R
4 minutes each, all the while maintaining the same heart rate. If at any point one cannot
ain the intensity, he/she should ride at the last cadence to maintain the desired intensity wh
mean to go back down the ladder from 95 to 80 RPM.
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add a little hill while maintaining the same intensity. Remain seated and ride a progressive
er hill by gradually adding resistance every 3-4 minutes. Try to maintain the same intensity
In order to do so, one will have to slow his/her legs down as the hill becomes steeper. Ride
5, 70, 65 and 60 RPM. If one cannot maintain the intensity he/she should ride at the last
ce where he/she could.
or the hard part—transition to a standing climb. Once standing, ride back up the ladder from
RPM, reducing the resistance slightly each time. It will be difficult to maintain the 80% MHR
l becomes less steep because heart rate often rises with faster cadences on a hill. Take ca
the correct amount of resistance (one that allows the rider to maintain the desired cadenc
at the same time staying connected to the crank arms (no jerky pedal strokes). On this drill
e the time spent at each level to 1 minute each.
ce Test:
drill introduces a basic and reliable method for determining your maximum cadence and als
one determine the highest cadence where one can safely and efficiently pedal without bou
saddle. Skilled riders can achieve a higher cadence, which will help train leg speed. With
ng and focus, one can improve skill and leg speed.
t a flat road resistance at an aerobic intensity of 70-75% of MHR. Gradually increase the
ce from 80 to 100 RPM about 3 RPM every minute, all on a flat road. One can make subtle
ments to his/her resistance if needed. Intensity will undoubtedly increase, but one should h
mum cadence before reaching an anaerobic intensity. Stay seated deeply into the saddle w
ng. 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
ut bouncing. One will probably need to raise the resistance slightly.
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ers:
ers are a progressive increase or decrease in one of the following variables: cadence, resis
ensity. This drill is best employed using seated or standing flats and seated or standing clim
s do not work well for ladders. One can use a combination of the following drills in any profi
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 c
increase very quickly, so this requires close attention to your heart rate monitor. This dril
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 increase in intensity. This is an excellent tool to practice control.
erations (Spin-Ups)
erations (also known as Spin-Ups) are a type of ladder where riders progressively increase
ce over a fairly short period of time. This drill requires a long warm-up. Accelerations are d
rvals and can be quite intense, but they’re an excellent way to train leg speed and improve
e firing patterns in the legs. It also trains muscular endurance on hills. Accelerations help th
o move beyond the cadence where he/she tends to bounce.
e drills are done in intervals with ample recovery in between. The work to rest ratio should b
1:2 or even 1:3. This guarantees that when one begins the next interval, he/she is rested
gh to give it his/her all. Insufficient recovery will hamper the ability to perform the work interv
e Flats: Establish a flat road resistance at 80 RPM at an aerobic intensity. The first drill will
seconds, progressively raising the cadence to 110 RPM. Every 10-12 seconds, raise cade
3 RPM. As one approaches and surpasses 100 RPM, extra effort should be made to stay s
y in the saddle without bouncing (if one cannot do this without bouncing, he/she should not
d that point—it will defeat the purpose).
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try this over 60 seconds, raising the cadence 2 RPM every 4 seconds.
d Climbs: Climb at 60 RPM with enough resistance to bring the intensity to 75%. Gradually
se the cadence to 80 RPM over 60 seconds. If possible, use 85% MHR as a ceiling. One m
to try this several times to find a hill that allows him/her to stay within the desired intensity.
ng 80 RPM, hold this cadence for progressively longer periods. (15, 30, 45 and 60 second
ing Climbs: Begin at 60 RPM and gradually increase the cadence to 80 RPM. Intensity will
rise quickly, so limit the intervals to 45–60 seconds.
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ning® Ride Profile:
Strength Energy Zone™ ride takes a rider on three hills, each one a little longer, steeper an
ore more difficult. For the first hill, attempt to keep the heart rate at 80% max. Allow heart r
e to 85% with the second and third hills.
d Time Duration
Movement/Cadence Intensity
Technique
5:00
5 min
Seated Flat
80-110 RPM
50-65%
MHR
Warm up for 5 minutes and allow heart rat
rise up to 65% MHR.
9:00
4 min
Seated Climb
80 RPM
80% MHR
75% MHR
Settle in to the back of the saddle as you
gradually add resistance and take your ca
to 80 RPM.
12:00
20:00
3 min
8 min
Seated Flat
90-100 RPM
Unload resistance and increase cadence t
100 RPM. Find the right resistance to main
heart rate effort at 75%.
Seated Climb
60-80 RPM
80-85%
MHR
Add resistance to moderate/heavy and co
the two movements in any combination.
Example: 3 min seated climb, 1 min jump
hill, repeat
Jumps on a Hill
60-80 RPM
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23:00
35:00
3 min
Seated Flat
90-100 RPM
75% MHR
Unload resistance and increase cadence to 9
RPM . Find the right resistance to maintain a h
rate effort at 75%.
12 min
Seated Climb
60-80 RPM
80-85 MHR
Add resistance to moderate/heavy and combi
three movements in any combination. Examp
min seated, 1 min jumps, 2 min standing, 3 m
seated, 2 min jumps, 2 min standing.
Jumps on a Hill
60-80 RPM
Standing Climb
60-80 RPM
40:00
5 min
Seated Flat
80-110 RPM
50-65%
MHR
Decrease resistance to light and allow HR to
down to 50-65%.
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800-503-1221
For more information on Spinning® education, events, accessories and apparel log onto
Spinning® Computer Manual
620-7654 Rev F
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