Spinner® Velo XT
Owner’s Manual
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SPINNING® SAFETY
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Read all warnings posted on the
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After exercising, turn the Push Brake System
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.
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 disen gaged, push down
on the resistance knob to stop the flywheel’s
motion.
exercise bike.
Read the owner’s manual and follow it care
fully before using you Spinning Bike.
Set up and operate the Spinning bike on a
solid level surface.
Inspect the Spinning Bike for worn or loose
components prior to use. Tighten/replace
any loose or worn components prior
to using.
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Don not wear loose or dangling clothing
while using the exercise bike.
Care should be taken in mounting or
dismounting the exercise bicycle.
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.
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Children under the age of 16 should not ride
the Spinner bike. The cycle 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.
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The maximum weight for individuals riding
the Spinner bike should not exceed 350
pounds.
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.
WARNING
YOUR SPINNER® VELO XT IS DESIGNED FOR CARDIO-
VASCULAR EXERCISE IN A CONSUMER ENVIRONMENT. Consult your physician before
beginning this or any other exercise routine. Not all exercise programs are suitable for
everyone. Discontinue any exercise that causes you discomfort and consult a medical expert.
S AV E T H E S E I N S T R U C T I O N S
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1
Spinner® Velo XT
O W N E R ' S M A N UA L
Welcome to Spinning®
Millions worldwide have lost weight, gained energy and gotten into
the best shape of their lives with the help of the Spinning® program—
and the Spinner® Velo XT bike with accompanying DVDs give you
everything you need to join them. Ready to get started? This manual
will help you get started to change your body and your life.
Visit spinning.com for more information on the Spinning program,
Spinning gear and tips that will help you make the most of every ride.
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2
GEAR UP
The right gear makes a great ride even better.
Padded cycling shorts
will make your ride
more comfortable.
Moisture-wicking tops A gel cushioned seat A heart rate monitor
will keep you cool and
cover is a great
alternative to padded
cycling shorts.
will help you control
your workout and
dry even when you’re
hot and sweaty.
improve your results.
Visit spinning.com for a full selection of Spinning® essentials.
BIKE SETUP
Proper bike setup gives you a more comfortable ride and reduces your risk of injury.
SEAT HEIGHT
At the proper height, there should be a slight bend in your knee when you’re
at the bottom of a pedal stroke.
SEAT FORE-AND-AFT 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 (-).
Make sure that all pop pins are engaged and secure
after adjusting your bike.
WARNING
IN CASE OF EMERGENCY, YOU MAY PRESS DIRECTLY
DOWN ON THE PUSH BRAKE SYSTEM KNOB TO BRING THE FLYWHEEL TO AN ABRUPT STOP.
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3
Spinner® Velo XT
O W N E R ' S M A N UA L
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 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
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
HAND POSITION 3 is only used
for out-of-the-saddle climbs.
Lightly grasp the ends of the
handlebars, wrap your fin-
gers around them and place
your thumbs over the ends.
breathing.
shoulders relaxed.
RIDING POSITIONS
Here’s an overview of the core movements that form the foundation of the
Spinning program.
SEATED FLAT
SEATED CLIMB
STANDING FLAT/RUNNING
(HAND POSITION 1 OR 2) This
basic movement builds
strength and stamina.
(HAND POSITION 2) This
movement tones and
strengthens the gluteals
and hamstrings.
(HAND POSITION 2) This movement
is performed out-of-the-saddle
using light to moderate resist-
ance. “Running” develops core
strength and increases
endurance.
STANDING CLIMB
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.
(HAND POSITION 3) This out-of-the-
saddle climb incorporates high
resistance to strengthen and
define the legs.
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4
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 bal-
ance on your supporting leg is stable.
2
3
4
Slightly bend your supporting leg.
Square your hips so both hip bones “face” forward.
As you exhale, bend forward from your hips and
bring your straight torso toward your straight leg.
Relax and breathe as you stretch.
5
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 buttocksas possible.
3
4
As you exhale, pull your abdominals in
and tuck your hips underneath you.
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
3
Stand erect and lean slightly into the bike
until you feel a stretch in your calf muscles.
Hold the stretch and breathe. Switch legs
after 30–60 seconds.
continued
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5
Spinner® Velo XT
O W N E R ' S M A N UA L
STRETCHING (CONTINUED)
HIP FLEXORS
1
Assume a lunge position.
2
3
Place back knee on a towel.
Make sure front knee is directly over the
foot and ankle.
4
Hands may be placed comfortably on the
front thigh.
5
6
Abdominals are in and hips tucked under.
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.
Align your hands under your shoulders and
your knees under your hips.
Point your fingers forward, being careful not
to lock or hyperextend your elbows.
Gently round your back and lengthen your
spine and shoulders.
Allow your chin to drop slightly lower than
a neutral position.
Feel the stretch throughout the curve of
your spine.
2
3
4
5
6
7
Hold the stretch and breathe for 30 seconds.
GLUTES
1
Stand facing the bike about 2-3 feet away and
place a hand on handlebar for stability.
Stand on one leg and rest the
other foot above the knee of your standing leg.
Flex the knee of your standing leg and allow your
hips to sink back.
Feel the stretch in the glutes area of the crossed
leg.
Hold the stretch and breathe for 30-60 seconds.
2
3
4
5
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.
Support most of your weight on the outside leg.
Push hip of supporting leg to the side and allow the
other hip to drop slightly.
3
4
5
6
Stretch should be felt along the length of the
iliotibial band of supporting leg.
Hold the stretch and breathe for 30-60 seconds.
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6
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
Age
Recovery
50%-65%
Endurane
65%-75%
Strength
75%-85%
Interval
65%-92%
Race Day
80%-92%
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
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
160-182
155-178
153-175
150-172
146-168
143-164
140-162
137-157
133-153
131-150
110-128
108-125
105-122
110-157
108-153
105-150
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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7
Spinner® Velo XT
O W N E R ' S M A N UA L
SPINNING® VIDEO 4 WEEK RIDE GUIDE
PEDAL POWER: A STRENGTH
ENERGY ZONE™ RIDE Use
cadence building and
resistance loading to
build shapely legs and
a toned tush.
HEART RACER: A RACE DAY
ENERGY ZONE™ RIDE This
calorie-blasting ride
will send your heart
rate and your fitness
level to new heights.
RIDE ON: AN ENDURANCE
ENERGY ZONE™ RIDE
Transform your body
into a fat burning
machine with this
energizing ride.
CRANK IT UP: AN
INTERVAL ENERGY
ZONE™ RIDE Push
yourself to new
limits with this
Race Day ride.
W E E K O N E
W E E K T WO
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Ride On: Endurance EZ Ride
Rest
Ride On: Endurance EZ Ride
Rest
Pedal Power: Strength EZ Ride
Rest
Ride On: Endurance EZ Ride
Day 8
Day 9
Rest
Crank it Up: Interval EZ Ride
Day 10 Ride On: Endurance EZ Ride
Day 11 Rest
Day 12 Ride On: Endurance EZ Ride
Day 13
Day 14
Rest
Pedal Power: Strength EZ Ride
W E E K T H R E E
W E E K F O U R
Day 15
Rest
Day 22 Rest
Day 16 Ride On: Endurance EZ Ride
Day 23 Ride On: Endurance EZ Ride
Day 24 Rest
Day 17
Rest
Day 18 Crank it Up: Interval EZ Ride
Day 19 Ride On: Endurance EZ Ride
Day 20 Rest
Day 25 Heart Racer: Race Day EZ Ride
Day 26 Rest
Day 27 Crank it Up: Interval EZ Ride or
Pedal Power: Strength EZ Ride
Day 28 Ride On: Endurance EZ Ride
Day 21 Heart Racer: Race Day EZ Ride
More videos are available at spinning.com
ACHIEVING YOUR GOALS
We suggest riding your Spinner® bike three to five times per week for optimum results.
Be patient. When beginning the Spinning® program you may need to ride for 10-15 minutes
and slowly build up to a complete ride.
Stick with it! Every pedal stroke counts and each ride gets a little easier.
CARING FOR YOUR SPINNER® VELO XT BIKE
MOVING YOUR BIKE
adjusting one or all of the four levelers locat-
ed on the bottom of each corner of the bike.
Stand in front the bike, grasp the handlebars
and tip the bike toward you until the transport
wheels are touching the floor. Roll the bike to
the desired location and then gently lower the
rear of the bike back to the floor.
ADJUSTING AND LEVELING YOUR SADDLE
If you experience saddle discomfort while
riding or sitting on your bike, the angle can be
adjusted by loosening the 14mm nuts located
under the saddle. After making your adjustment
be sure to retighten the nuts before riding
your bike.
LEVELING YOUR BIKE
If you place your bike on an uneven surface,
you may adjust how the bike sits by
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8
PREVENTING RUST
PEDALS
After each use, raise handlebar and seat
posts to the highest settings to expose
moisture. Using an absorbent cloth, focus
on all areas where perspiration can settle.
PROTECTING YOUR BIKE’S FINISH
Check pedals weekly to ensure that the
threads are tightened. If the pedals have
become loose, tighten threads with the
wrench supplied to ensure they are securely
attached.
After each ride, protect your bike’s finish
by wiping it down with a damp cloth. You
may use bike cleaner but do not use
de-greasers. When cleaning your bike be
sure to keep your hands and fingers clear
of a moving drivetrain.
WATER BOTTLE CAGES
Forcing oversized bottles into water bottle
cages can damage cages. Checking
and tightening the screws will help
prevent damage.
YOUR SPINNER® BIKE
The patented Spinner bike is specially designed for the Spinning® program. The Spinner
bike lets you change positions with ease and includes the following features to create an
enjoyable, effective workout:
A wide, padded seat to keep you comfortable and balanced. Adjust the seat horizontally
and vertically to create a personalized fit.
Adjustable handlebars featuring foam grips and a patented design that facilitates proper
Spinning hand positions.
An adjustable resistance knob to keep you in control of your ride. Simply twist the dial to
add more or less resistance.
A weighted flywheel to create a non-impact workout and facilitate a fluid pedal stroke.
Your Spinner bike uses a direct-drive fixed flywheel system that does not allow you to coast.
To stop, decrease your speed gradually. If you need to stop immediately, push down on the
resistance knob.
SEAT
HANDLEBAR
SEAT SLIDER
RESISTANCE KNOB
POP PIN
POP PIN
SEAT POST
(ADJUST HEIGHT)
FLYWHEEL
PEDAL
STABILIZER BARS
WITH LEVELERS
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9
Spinner® Velo XT
O W N E R ' S M A N UA L
BIKE ASSEMBLY
Please refer to the separately enclosed manual for the assembly of your Spinner® Velo XT.
TESTING THE BIKE
Use this checklist to perform the bike test procedure.
Recheck all the bolts and make sure they are all tightened and that no parts are missing.
Test the handlebar and seat post to make sure they move freely and you are able to lock
them 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 slider for movement front to rear and check it by setting it at different settings.
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 2 for proper bike setup.)
Pedal at a moderate pace and test for proper and smooth resistance changes while
varying the amount of turns on the resistance knob.
To move the bike after testing is complete, stand in front the bike, grasp the handlebars
and tip the bike toward you until the transport wheels are touching the floor. Roll the bike
to the desired location and then gently lower the rear of the bike back to the floor. Adjust
the leveling feet so that the bike is stable.
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 ATTEMPT TO
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.
S AV E T H E S E I N S T R U C T I O N S
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10
TROUBLESHOOTING
RATTLING HANDLEBARS/SEAT TOWER
Make sure pop pin is correctly locked into place.
SADDLE DISCOMFORT
Check to ensure the saddle is centered and level. Adjust as neces-
sary. Bear in mind that it does take time for the body to adjust to the
saddle. A gel cushioned seat cover or padded cycling shorts can
make your ride more comfortable.
RESISTANCE
SHAFT
ROUGH, DRY FEELING WHEN INCREASING RESISTANCE
Put a few drops of oil underneath the resistance knob and let it
run down to the resistance shaft thread barrel. This typically
makes the motion of adjustment feel smoother.
LUBRICATING THE CHAIN
During heavy use of your Spinner® Velo XT, it may become necessary to
lubricate your chain to reduce chain associated noises. If you have any questions
regarding lubricating your chain, please contact Star Trac customer service at
(800) 503-1221 for consultation prior to lubricating the chain.
1
Locate the flywheel adjustment cover on the front right side of
your Spinner Velo XT.
2
Using a flat head screwdriver, gently pop out the flywheel
adjustment cover from the chain guard. This will expose a
small section of the chain.
3
4
Use a chain lube such as Tri-Flo® or other oil based lubricant
with a spray nozzle. DO NOT use a wax based lubricant.
When spraying the lubricant onto the chain, cover the floor
under the bike and take care not to allow the lubricant to drip
onto the floor.
5
Lock the brake by turning the Push Brake System knob
clockwise. With the brake locked up, spray the lube onto the
chain. Loosen the brake and rotate the chain carefully, and
slowly by hand approximately a quarter turn, then stop it and
tighten the brake again and spray lube onto the next portion
of the chain. Repeat the above steps a total of 6 times to
lubricate the entire chain.
6
Carefully replace the flywheel adjustment cover. Your Spinner
Velo XT is now ready for testing.
WARNING
REMOVAL OF THE CHAIN GUARD IS STRONGLY DISCOUR-
AGED AND SHOULD ONLY BE PERFORMED BY AN AUTHORIZED STAR TRAC® TECHNICIAN.
FAILURE TO FOLLOW THESE INSTRUCTIONS MAY RESULT IN SEVERE INJURY.
S AV E T H E S E I N S T R U C T I O N S
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11
Spinner® Velo XT
O W N E R ' S M A N UA L
CHAIN TENSION ADJUSTMENT
During normal operation of your Spinner® Velo XT it may become necessary to
loosen or tighten your chain for optimum performance. If you have any ques-
tions regarding your chain tension, please contact Star Trac customer service
at (800) 503-1221 for consultation prior to adjusting the tension of the chain.
1
To access the axle nut on the right side of the Spinner Velo
XT you will need to first remove the flywheel adjustment
cover. Using a flat head screw driver gently pop out the
flywheel adjustment cover from the chain guard.
2 Using the 16mm or 5/8” socket and socket wrench loosen
the axle nuts on the sides of the flywheel.
3 To tighten the chain, turn the adjustment screw in a clock
wise rotation equally on both sides using a 4 mm allen
wrench.
4 To tighten the chain, turn the adjustment screw in a clock
wise rotation equally on both sides using the 10mm open
end wrench.
5 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
as shown in the photo.
6 Adjust the angle of the flywheel by adjusting the adjustment
screws on both sides of the flywheel test by slowly rotating
the pedals.
a. If the chain is stretched beyond adjustment the
replacement of the chain is recommended. Please
contact Star Trac® customer service at (800) 503-1221
for more information.
7 Tighten the adjustment lock nuts and the axle nuts on both
sides alternating from side to side. Replace the flywheel
adjustment cover before operation.
WARNING
REMOVAL OF THE CHAIN GUARD IS STRONGLY DISCOUR-
AGED AND SHOULD ONLY BE PERFORMED BY AN AUTHORIZED STAR TRAC® TECHNICIAN.
FAILURE TO FOLLOW THESE INSTRUCTIONS MAY RESULT IN SEVERE INJURY.
S AV E T H E S E I N S T R U C T I O N S
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12
The Spinner® Velo XT is not for commercial use, and is warrantied for home use only. Part number 620-7796.
Covered by one or more U.S. Patents No. 5,423,728; 5,722,916; 6,155,958; 6,468,185; 6,881,178,
U.S. Patent Pending.
Spin®, Spinning®, Spinner®, and the Spinning Logo are registered trademarks od Mad Dogg Athletics, Inc.
Star Trac® is a registered trademark of Unisen, Inc.
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MAD DOGG ATHLETICS, INC
2111 Narcisus Court Venice, CA 90291 USA
phone 800 847 SPIN (7746) or 310 823 7008 fax 310 823 7408
For more information about the Spinning® Program,
visit spinning.com
STAR TRAC
14410 Myford Road Irvine, California 92606
phone 800 503 1221 or 714 669 1660 fax 714 508 3303
startracusa.com
Spin®, Spinning®, Spinner® and the Spinning logo are registered trademarks of Mad Dogg Athletics, Inc.
Star Trac® is a registered trademark of Unisen, Inc.
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