Star Trac SPINNING 727-0083 User's Manual
Contents
1. Technique Warm up for 5 minutes and allow heart ra rise up to 65 MHR Settle in to the back of the saddle as you gradually add resistance and take your ca to 80 RPM Unload resistance and increase cadence i 100 RPM Find the right resistance to main heart rate effort at 75 Add resistance to moderate heavy and co the two movements in any combination Example 3 min seated climb 1 min jump hill repeat 23 00 35 00 40 00 Seated Flat 90 100 RPM Seated Climb 60 80 RPM ld Jumps ona Hill 60 80 RPM go Standing Climb 75 MHR 80 85 MHR 50 65 38 Unload resistance and increase cadence to 9 RPM Find the right resistance to maintain a h rate effort at 75 Add resistance to modera 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 Decrease resistance to light and allow HR to down to 50 65 This page intentionally left blank 39 This page intentionally left blank 800 503 1221 http support startrac com For more information on Spinning education events accessories and apparel log onto www spinning com SPINNING Spinning Computer Manual 620 7654 Rev F2. gt Battery facing lt right side up Activate Sync Mode on the computer by holding down the Light Sync ind Toggle buttons for several seconds until the window displays oe Conn windo Conn Remove the cadence sensor battery and place it back in correctly battery face will be ric 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 LAA 13 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 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 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 m 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 ITE R
3. If you do not get any rpm reading and the computer turns off you WILL need to perform the Syncing process IOTE 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 yne d again Do not swap handlebars TION TEST ONE BIKE AT A TIME the range for the cadence sensor is ximately 30 feet and if you are testing the bike and someone else on the s is pedaling another bike you may be picking up the wrong RPM signal 11 Syncing Mode ing Process required Coin penny dime etc or similar item to remove battery cover 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 rkout mode sr Workout Mode window uu ii Holding the cadence sensor remove the battery cover from the back of the cadence sel using the coin or similar object and take out the battery i C TION SYNC ONE BIKE AT A TIME the range for the cadence sensor is ximately 30 feet and if you are testing the bike and someone else on the s is pedaling another bike you may be picking up the wrong RPM signal 12 Syncing Process cont d Place the battery back in the cadence oper down to reset the system Do not put the lit ick on yet Battery facing upside down
4. lue to factors such as fatigue stress overtraining or medication ing The Concept lowing 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 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 aerobic HR of around 80 MHR a range is sufficient Dial in the right amount of resist 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 31 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 i 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 ul fast one will have to increase the resistance If heart rate rises too high one will need tc adjust one or both of the other variables cadence and or resistance exercises will help a rider become the master of the road and i
5. 2PM reducing the resistance slightly each time It will be difficult to maintain the 80 MHI becomes less steep because heart rate often rises with faster cadences on a hill Take cz 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 3 the time spent at each level to 1 minute each ze Test rill 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 g and focus one can improve skill and leg speed 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 jum 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 It bouncing One will probably need to raise the resistance slightly 33 rs rs are a progressive increase or decrease in one of the following variables cadence resis nsity This drill i
6. 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 ood To Pedal Faster Than 110 RPM who have a high power to resistance ratio may occasionally attain these leg speeds This 3 they have the ability to overcome resistance through strength and speed The rare highl 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 zing In The Saddle riding at cadences of 100 120 rpm with too little resistance the rider will bounce in the sac causes the bouncing has to do with the pedal stroke There are four phases to the pedal s riders however usually have only one phase straight down That means that they haver ted sweeping the foot back at the bottom of the pedal stroke and pushing the toe forward s a result they push down furiously on the pedals and rely on the flywheel to carry their fox the way When their foot reaches the bottom of the crank arm the leg can go no further is raised up off the saddle creating that familiar bouncing The short term solution is to a resistance but one must also work on pedal stroke technique and cadence drills ice Range For Hills 60 80 rpm 1998 Lance Armstrong has amazed the cycling world with hi
7. see page 6 No RPM O Is the magnet on the left side of the flywheel and aligned with the cadence sens Sync up the computer and cadence unit and wait 60 seconds Check the battery in the cadence sensor If pedaling exceeds 120 RPM the computer will flash the 120 value until rpm s decrease OO0O 0 What is the battery life Computer batteries last approximately 1 year depending on usage and backligh Note Low Batt will be displayed underneath the Heart symbol suggesting bati replacement Computer batteries 4 AA Alkaline Cadence sensor battery Lithium CR2032 Cadence sensor battery lasts approximately 2 5 years What does the computer display Cadence RPM Heart Rate BPM O Total Distance MILES KM O Elapsed Time MINUTES tal Calories kCal 24 Spinning Instructor Education SPINNING Instructor Education ice Resistance And Intensity standing the relationship between cadence resistance and intensity is the key to Spinning im classes that meet training goals By using the Spinner computer you will become mot ent at increasing power gaining efficient leg speed and mastering the relationship betwee esistance and heart rate intensity Rate Monitoring gt 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 train
8. the distance from the bottom of the Spinning Computer on one bike to the seat of i bike in front of it where another rider and his her transmitter would be seated should be at 24 inches 61 cm in order to significantly reduce chances for interference See the diagram page 21 regarding bike layout 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 operation if they are in close proximity to the Spinning Computer and or transmitter 2 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 Specifications gt omputer Heart Rate Range Approximately 30 From computer to users HR chest Battery Qty 4 each AA Alkaline Battery life expectancy 1 year depending on use and backlight usage gt adence Sensor Battery Lithium CR2032 Battery life expectancy Approximately 2 5 Years depending on use Distance to
9. 17 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 adji 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 Remove the backing of the adhesive on the magnet Mount the magnet with the adhesi 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 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 tigl 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 bra
10. CE FUNDAMENTALS Is Cadence ice 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 1 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 oY ice Range for Flat Roads 80 110 RPM ng faster than 110 RPM is both unrealistic and counterproductive The resistance knob ot ng 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 resistanc 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 rom 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
11. Tar TRAC Star Trac Fitness Spinninge Computer User Manual Installation Service and Instructor Education Table of Contents Z Regulatory Statements ts List rketing Statement Regarding Heart Rate cifications y it Works 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 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 Parts List All 727 0083 Spinning Computer Kits include art Number for Qua Description re order ntity rT 727 0083 R Eas Spinning Spinning Computer aa Computer Kit i 727 0093 KT of Mounting mE V2 Bracket Mounting Insert O O Ta Bracket Kit 2 gt Ee Pro Bracket Mounting Insert gt 727 0084 KT a Cadence Sensor 727 0094 1 Cadence Magnet N A AA Panasonic Batteries N A 1 Spinning Computer Manual N A 1 M5 Allen Assembly Tool N A 1 M2 Allen Assembly Tool N A 1 M6x30 Computer Clamp Screw for Rhino Horn installing the Spinning Computer verify that all the parts nee
12. 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 Installing or Replacing Batteries required 5 Minutes T T A required Low Bati 4 new AA alkaline batteries Indicato1 required 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 Installing or Replacing Batteries contd 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 Do I need to Re sync Syncing will not improve Heart Rate and is not a calibration it should only be used to Syr 1p the cadence sensor and
13. cket 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 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 pc 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 Mounting Computer On Handlebars Elite 6900 and NXT 7000 4 required rt 727 0083 Spinning Computer Kit 3 6 required HA p 15 Minutes i Lr Note The inserts and mounting bracket are not used on the Elite 6900 or NXT 7000 M2 Allen Wrench n gt t required M5 Allen Wrench sey gt 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 tighteni
14. ded for mounting on your b zluded If any of the items are missing call StarTrac at 800 503 1221 or 1 714 669 1660 t a replacement kit Marketing Statement Regarding Heart Rate ting 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 systerr n 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 lieve 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 Wear when operating the Spinner bike with the Spinning Computer Only Coded Transmitter wil a one to one relationship with the Spinning Computer and will minimize potential crosstall 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 or bike and the Spinning Computer on bikes to the left or right is at least 36 inches 91 4 cm addition
15. econd 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 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 To exit Setup Mode press the Toggle right button several times until the computer returns to Workout Mode Once out of Setup Mode and in the Workout Mode one could start monitoring the workout
16. emember to keep the computer and cadence sensor as a set at all times 14 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 settings by following the steps below You will first need to install 4 AA batteries in the iter 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 Ere Ea f Default Setting Mode options e GEAR and Software Version o Gear Ratio Select 1 2 875 for V Bikes o Select 2 3 250 for all other models o Software Version displayed XX Note User will not get the correct RPM values if the Gear Ratio setting is not correct 15 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 BLON Default Back Light On The amount of time the backlight will stay on when the left button is pressed Select between 1 s
17. ences 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 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 cadenci 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 cader for the terrain they have selected 30 ielationship Between Cadence And Resistance ice 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 sl 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 r words for every selected cadence parameter combined with a heart rate range one shc e 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
18. ing it is desirable sometimes to exe erobic intensity and aerobic intensity at some other times Heart rates are used to tell whe 1is in aerobic or anaerobic intensity Generally speaking when heart rate is between 65 if one s maximum heart rate MHR it is aerobic and is anaerobic when the heart rate is ak An easy way to estimate one s maximum heart rate is to use the age predicted formula 2 iubtract 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 y 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 yy Zone Purpose ery Relaxation and energy accumulation ance Improves muscular endurance and mental stamini yth Raises metabolism burns fat increases energy al 65 to 92 of MHR Trains the heart to recover quickly from work effor Day 80 to 92 of MHR To challenge the well conditioned exerciser ENERGY ZONE HEART RATE CHART RECOVERY ENDURANCE STRENGTH INTERVAL RACE DAY AGE 50 65 65 75 75 85 65 92 80 92 20 23 129 182 160 182 24 27 126 178 155 178 28 31 123 175 153 175 32 35 120 172 150 172 36 39 118 168 146 168 40 43 116 164 143 164 44 47 113 161 140 162 48 51 110 157 137 157 52 55 108 153 133 153 56 60 105 150 131 150 26 CADEN
19. magnet Approximately 5mm At il 36 inches 91 4 cmi At least 24 Inches 61cm ri How it Works How does the Spinning computer work pinning computer displays heart rate RPM speed total distance and elapsed time e The heart rate information is received from a Polar T61 Polar T31C or Pola 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 r 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 e The RPM signal is transmitted by the cadence sensor sending the RPM to the com 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 Computer Window and Buttons edaling then press any button to turn on the Spinning Computer the following data will b 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 k
20. n control of his her intensit d of being told to turn the resistance knob a particular number of rotations one will be able e appropriate resistance for the cadence and intensity desired CADENCE DRILLS at s look at some specific cadence drills which one can incorporate into his her rides ice Drill 1 Teaching The Concept Of Cadence Vs Resistance rill 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 accompli changing gears on a flat road and ride at an intensity of 80 MHR and a cadence of 85 RPM for 5 minute rill allow you to internalize the feel of the cadence and resistance Ride at 85 90 and 95 F 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 wt mean to go back down the ladder from 95 to 80 RPM 32 add a little hill while maintaining the same intensity Remain seated and ride a progressive r hill by gradually adding resistance every 3 4 minutes Try to maintain the same intensity n order to do so one will have to slow his her legs down as the hill becomes steeper Ride 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 fror
21. nce 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 RPM As one approaches and surpasses 100 RPM extra effort should be made to stay s rin the saddle without bouncing if one cannot do this without bouncing he she should not d that point it will defeat the purpose 34 try this over 60 seconds raising the cadence 2 RPM every 4 seconds J 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 o 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 ng 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 35 This page intentionally left blank 36 ing Ride Profile itrength Energy Zone ride takes a rider on three hills each one a little longer steeper an dre more difficult For the first hill attempt to keep the heart rate at 80 max Allow heart to 85 with the second and third hills dTime Duration Movement Cadence 5 00 Seated Flat 50 65 80 110 RPM MHR 00 Seated Climb 80 MHR 80 RPM 2 00 Seated Flat 75 MHR 90 100 RPM 20 00 i 80 85 MHR Jumps on a Hill 60 80 RPM 37
22. nd magnet to insure it is intact and working prope The monthly maintenance check should be a comprehensive inspection of the overall assembly v v v v Depending on the amount of use some procedures may need to be performed more frequ No display 22 O Press any button O Pedal the bike and then press any button Check batteries in computer No heart rate O Is the user wearing a Polar Coded HR chest strap Moisten the strap and wear it against the skin The battery in the strap might be low try another strap 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 ooo 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 woli 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 Mc 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 FAQ s and Troubleshooting contd Battery light does not stay on long enough O Change the BLON time
23. ng the M6x20 screw and M6 nut 21 FAQ s and Troubleshooting rac strongly recommends performing the regular daily weekly and monthly preventive 2nance routines outlined below If any items need replacement contact the Star Trac Cust it Department at 800 503 1221 or 1 714 669 1660 ily W Weekly M Monthly N M Procedure Daily maintenance of the computer will determine its life of the computer by how consistently it is performed e Wipe down the computer with a soft cloth after each use e 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 e Never use abrasive cleaning liquids or oil base ammonia or alcohol when wiping down the com The weekly maintenance should focus on the overall performance of the computer During this pori the maintenance look for vibration and possible loose assemblies e Inspect each computer f or loose parts bolts and nuts Adjust as necessary e Remove any computers that are not properly mounted and are deemed unsafe components of the computer e Inspect all areas for proper adjustments e Inspect all parts to determine damage which will require possible part replacement e Battery Low will display when the battery needs replacement Replace the batteries in the com with 4 high quality AA Alkaline batteries such as Duracell or Energizer e Inspect the mounting of the cadence sensor a
24. s ability to pedal at 90 RPM t 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 man 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 tr e 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 ince but his her power and speed are reduced 28 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 F 3f 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 wer limit of 60 RPM on a hill is for safety reasons There won t be many situations where will pedal slower than 60 RPM If one cannot turn the cranks at a faster cadence than 60 sistance is too high A key indicator is the need to contort the body by throwing his weight i 1g 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 bice weight that would require
25. s best employed using seated or standing flats and seated or standing clin 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 increase very quickly so this requires close attention to your heart rate monitor This dri 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 rations 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 firing patterns in the legs It also trains muscular endurance on hills Accelerations help t 3 move beyond the cadence where he she tends to bounce drills are done in intervals with ample recovery in between The work to rest ratio should t 2 or even 1 3 This guarantees that when one begins the next interval he she is rested ih to give it his her all Insufficient recovery will hamper the ability to perform the work inter gt Flats Establish a flat road resista
26. the computer so that RPM can be transmitted m the Syncing process after checking all of the following 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 e Do the serial numbers on the cadence sensor and the e 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 th computer e Is the magnet aligned with the cadence sensor o A missing magnet or one that is not lined up properly will prevent the cadence s to transmit the RPM signal to the computer e Does the computer turn on when you press a button o Ifthe computer does not turn on replace the batteries in the computer e 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 ar cadence sensor This will make them a paired set and will be able to transmit ai receive the RPM signal 10 Testing for RPM required Less then 5 Minutes required N A required N A IST 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 Par values then the cadence sensor and computer was synced successfully there is no need to perform the sync process
27. the rider to throw his her hips forward The same applies to ince 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 c aintain 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 29 or 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 ha larger quadriceps high cadences lower resistance and the skilled climbers gener have the longer leaner legs lower cad
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