Star Trac Blade, NXT and Pro Manual
Contents
1. LEV H EE 16 Preventive NaImtenance ee AAA ad Ac 16 17 AGUSTIN EE 18 19 Parts Replacement dr ele na le der el 20 Page 3 SPINNER USER S MANUAL INTRODUCTION This manual will acguaint you with the assembly operation and maintenance of your Spinnerg indoor cycling bike This manual provides information and instructions for the following Spinnerg indoor cycling bike models 7060 Series Spinners V manufactured by STAR TRACO 7070 Series Spinner Pro manufactured by STAR TRAC 7080 Series Spinner Elite manufactured by STAR TRAC 7090 Series Spinners 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 Spinnerg 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 exercising on the bike STAR TRAC is a registered trademark of STAR TRAC Spine Spinnerg Spinninge 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 Page 4 SPINNER USER S MANUAL SAFETY INSTRUCTIONS The following fitness safeguards and operating precautions are directed to purchasers and users of2. 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 AN lt Tightening Clip Note The pedal straps should be adjusted to hold the foot snugly in the pedal RESISTANCE CONTROL Pedaling resistance 1s 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 Resistance NXT Elite i Knob Resistance BLADE Knob Resistance Knob SMART RELEASE M SYSTEM Spinners 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 appropriate section of this manual for Clutch Adjustment Procedures Page 9 SPINNER USER S MANUAL 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 an
3. 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 NXT BLADE Seat Fore Aft Pop Pin Pro Elite Seat Fore Aft Pop Pin Page 7 SPINNER USER S MANUAL HANDLEBAR ADJUSTMENTS Position the handlebar at the same height as your seat or higher if you feel any discomfort in your back All Spinnerg indoor cycling bikes allow for adjustment of handlebar height Additionally the Spinnerg V allows for fore and aft adjustment of the handlebar To adjust the handlebar height Spinner Pro NXT BLADE 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 Hlite Handlebar Height Pop Pin Height Pop Pin To adjust the handlebar fore aft for the Spinnerg BLADE Loosen the handlebar fore and aft adjust knob by turning the knob 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 Handlebar Fore Aft Adjust Knob Page 8 SPINNER USER S MANUAL
4. 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 15 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 Blade NXT Pro 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 BLADE Seat Height Pop Pin PRO Seat Height Pop Pin To adjust the seat horizontal position
5. 0 Test the seat slide for movement front to rear and check 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 0 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 0 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 0 When the testing 15 complete 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 Page 6 SPINNER USER S MANUAL 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 user s comfort zone
6. Wrench 15mm Remove and install pedals Shimano compatible Bottom Bracket Tool Remove install and adjust the bottom bracket Spinnerg V Remove crank Install and adjust leg bolts chain tensioner brake pad and crank bolts Available at local bike or fitness related stores DAILY MAINTENANCE The service life of your Spinnerg indoor cycling bike will be determined by how consistently you perform the daily maintenance procedures Dry the Spinnerg 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 Handlebar Seat adjustable slide for the seat Flywheel Back leg assembly Chain guard Brake knob and bolt assembly Pop pins Leveling feet O O O O O O O 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 Page 16 SPIN
7. backward can have the same effect as moving it higher or lower al HANDLEBAR HEIGHT Position the handlebar at the same height as your seat or higher 1f 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 1s 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 i after adjusting your bike 1 i a 7 WAR N N G IN CASE OF EMERGENCY YOU MAY PRESS DIRECTLY DOWN ON THE PUSH BRAKE SYSTEM KNOB TO BRING THE FLYWHEEL TO AN ABRUPT STOP Page 11 SPINNER USER S MANUAL HAND POSITIONS The Spinnings program is a simple and effective way to get the fitness results you want Following are the three hand positions used in the Spinninga 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 hand
8. comfortable pace over an extended period of time STRENGTH ENERGY ZONE 7596 8590 of MHR This zone improves cardiovascular fitness and builds strength by blending increased resistance with longer distances INTERVAL ENERGY ZONE 6596 9296 of 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 Page 15 SPINNER USER S MANUAL This section provides the procedures to maintain the Spinnerg 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 Tolevel 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 Spinnerg indoor cycling bike in serviceable condition Note Star Trac strongly recommends replacing the pedals after two years of use TooLs Tools required for service and maintenance of your Spinnerg indoor cycling bike are listed below Pedal
9. pedals for play Excessive movement of pedals indicates replacement is required Page 17 SPINNER USER S MANUAL ADJUSTMENTS CHAIN TENSION 8 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 Pro Elite NXT Using a small screw driver pry off the Flywheel Axle nut Access Cap 2 Using a 18mm 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 4 To tighten the chain turn the adjustment screw in a clockwise rotation equally on both sides using the 10mm open end wrench 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 7 Align the chain so it runs straight on both of the sprockets 8 Adjust the angle of the flywheel by adjusting the adjustment screws on both sides of the flywheel Test by slowly rotating the pedals Note e Ifthe chain is stretched beyond adjustment the replacement of the chain is recommended Pr
10. supporting leg 6 Hold the stretch and breathe for 30 60 seconds Page 14 SPINNER USER S MANUAL HEART RATE GUIDELINES Every ride begins with a goal and heart rate training is an unbeatable way to achieve it The Spinningg 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 100 129 98 126 96 123 94 120 92 118 90 116 88 113 86 110 84 108 82 105 65 75 125 149 126 146 123 143 120 140 118 137 116 134 113 131 110 128 108 125 105 122 Recovery Endurance Strength 50 65 75 85 149 168 146 165 143 162 140 159 137 155 134 151 131 148 128 145 125 141 122 139 Intrerval 65 92 129 182 126 178 123 175 120 172 118 168 116 164 113 161 110 157 108 153 105 150 Race Day 80 92 160 182 155 178 153 175 150 172 146 168 143 164 140 162 137 157 133 153 131 150 RECOVERY ENERGY ZONE 5096 6596 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 M ENDURANCE ENERGY ZONE 6596 7596 of Endurance rides build strength and stamina by maintaining a steady heart rate and a
11. 1 SPINNER USER S MANUAL STAR TRAC expect different STAR TRAC 14410 Myford Road Irvine California 92606 Telephone 800 228 6635 714 669 1660 Fax 714 508 3303 http www startrac com Document Number 620 8068 Rev A
12. 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 Page 13 SPINNER USER S MANUAL 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 lee 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
13. NER USER S MANUAL Inspection Adjustment Inspect major moving parts that reguire constant proper torgue Loose or misadjusted parts can result in personal injury or damage to the bike Check the following parts for security and or proper torgue Crank arms The crank arms should be re torgued after the first 10 hours of use and every 100 hours of operation thereafter The crank arm to the bottom bracket torque is 30 Ibs ft 3 Ibs 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 Spinnere 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 Spinnerg 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 Check for proper flywheel alignment Torque flywheel nuts as necessary o Remove chain guard and check for loose chain Adjust c
14. STAR TRAC 14410 MYFORD ROAD IRVINE CA 92606 USA Document Title OWNER S MANUAL SPINNER BLADE NXT PRO Document Number 620 8068 Rev A Page Number 1 of 22 n a n a Approvals Approved By Print Deo Magakat Siga Date 04 13 2011 Document Revision History EFFECTIVE DATE DESCRIPTION ECO NO PA THE INFORMATION CONTAINED HEREIN IS PROPRIETARY AND CONFIDENTIAL TO UNISEN INC STAR TRAC AND SHALL NOT BE USED OR DISCLOSED IN WHOLE OR IN PART WITHOUT FIRST OBTAINING THE WRITTEN PERMISSION OF UNISEN INC COVER PAGE FOR DOCUMENT CONTROL PURPOSES ONLY NOT TO BE PRINTED STAR TRAC 14410 MYFORD ROAD IRVINE CA 92606 USA STAR TRAC FITNESS SPINNER BIKES User s MANUAL a d SPINNERe NXT SPINNERe NXT w SR SPINNERe PRO Page 2 SPINNER USER S MANUAL Titele EEN 4 Salty eec u u ama a m 5 Testno ING E 6 INSTUCUONSTOF USO u Ern 7 9 AA etchant 7 Handlebar AJU Suka ata kana 8 Redal Strap Adus Hk DE ee ee 9 9 smart Release 0 4000000000 0750 9 EE 10 CPS STN TO BON AU Uh te cea e e dt oe al 11 15 0 E T 11 Hand Te EE 12 Ri POSITIONS E 12 E E T E EE 13 14 Heart Rate Guidelines aa aaa ta ia 15 MAMA 6 16 21 iMovie
15. Spinnerg 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 Page 5 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 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 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 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 bod
16. d 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 th
17. e 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 Pedal more slowly until the pedals come to a complete stop o Increase the resistance by turning the Push Brake System knob clockwise until the pedals come to a complete stop o Pushdown on the Push Brake System knob until the pedals come to a complete stop o Spinnerg NXT with SR only Apply back pressure to the pedals to engage the Smart Release M system Continue applying pressure until the pedals and flywheel come to a complete stop Page 10 SPINNER USER S MANUAL USER INFORMATION BIKE SETUP Proper bike setup gives you a more comfortable ride and reduces your risk of injury e SEAT HEIGHT i T I SEAT FORE AND AFT At the proper height there should be a slight bend in your knee when you re at the POP IN bottom of a pedal stroke i 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
18. end of your workout You should stretch slowly to the point where mild discomfort 1s 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 SpinnerG 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
19. ension from the brake pad by turning the Brake System Resistance knob counterclockwise until completely loose 2 Using a 10mm Socket Wrench remove the two bolts supporting the brake pad onto the frame Installation Carefully re install the two bolts through the brake pad bracket onto the frame Tighten by using a 10mm Socket Wrench CHAIN REPLACEMENT CAUTION DO NOT GET YOUR FINGERS CAUGHT IN THE CHAIN OR SPROCKETS FOR IT MAY CAUSE SEVERE INJURY Note Install only Star Trac approved replacement chain Only a certified Star Trac technician should perform the following m 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 LA Using the 19mm 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 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 bike 7 Put the new chain on the front sprocket and over the crank arm OO Lift chain up onto the rear large sprocket and slowly turn the crank arm until the chain wraps around the sprocket 9 Proceed to Chain Adjustment section Page 18 for proper adjusting the chain tension properly Page 20 SPINNER USER S MANUAL Page 2
20. hain as necessary refer to Chain Adjustment on pages 23 24 o 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 Spinnerg V Inspect each bike for loose assemblies parts bolts and nuts Give particular attention to the following 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 O O O O MONTHLY MAINTENANCE The monthly maintenance check should be a comprehensive inspection of the overall frame and main assembly components of the Spinnerg 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 Leveling feet o Pop pin handles Inspect all wear items for adjustments or possible part replacement Give particular attention to the following o Inspect brake pad for wear Excessive wear such as glazing or leather separation indicates replacement is required o Inspect seat pad for wear Rips tears or excessive movement indicates replacement is required o Inspect
21. lebars Keep your elbows and shoulders relaxed RIDING POSITIONS 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 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 CLIMB HAND POSITION 3 This out of the saddle climb incorporates high resistance to strengthen and define the legs Page 12 SEATED CLIMB HAND POSITION 2 This movement tones and strengthens the gluteals and hamstrings 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 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 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 SPINNER USER S MANUAL 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
22. oceed to Chain Axle Nuts Replacement for further instructions e 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 10 Install the chain guard shroud and re test the bike Page 18 SPINNER USER S MANUAL CLUTCH DJUSTMENT NXT SR Only 1 Using a 3mm Allen Wrench remove the three screws supporting the N d N plastic chain guard shroud f Ma c Vd ONS T er 11 N 2 Using a 3mm Allen Wrench remove the four screws supporting the g i Kl IN COG guard cover Figure 7 4 de i COG Cover KS 3 If the torque is not 45 50 ft Ibs using a 5 mm Allen Wrench give NM A e d each of the set screws a little clockwise turn A little turn is about 10 us degrees Figure 8A amp 8B E AA AM Note de gt N e Be sure and turn all 5 set screws so they have equal pressure Fi 7 to obtain the proper adjustment Recheck the torque for igure different positions around the clutch If it is still not 45 50 ft Ibs repeat the procedure e The goal is to make all the set screws have the same pressure on the clutch 4 Test the clutch system for proper operation for normal riding use Observe all safety practices gt ill G Figure 8A Page 19 SPINNER USER S MANUAL PARTS REPLACEMENT BRAKE PAD REPLACEMENT Removal Remove t
23. y 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 disengaged push down on the resistance knob to stop the flywheel s motion SPINNER USER S MANUAL TESTING THE BIKE Use this checklist to perform the bike test procedure 0 Recheck all the bolts and make sure they all tightened to the proper torgue specification and no parts are missing 0 Test the handlebar and seat post to make sure they move freely and you are able to lock in at different positions 0 Check the seat to make sure it 15 level and tight and does not rotate around tilt Tighten and adjust as needed
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