Star Trac 727-0083 manual For Choosing An Appropriate Cadence And Resistance

For Choosing An Appropriate Cadence And Resistance:

∙Warm-Up.The first ten minutes of a Spinning ride are critical for establishing proper cadence. With no resistance during warm-up, one may tend to pedal too quickly thu raising the heart rates prematurely. During the warm-up, it’s important to work on cadence by keeping intensity under control (65% or less). Use the warm-up to estab smooth cadence and gradually establish a balanced intensity. Similarly, after the wa up, be cautious of increasing cadence over 100 rpm with light resistance (this will als cause a potential anaerobic event and one may spend the remaining class time attempting to recover). In other words, if one chooses to climb after the warm-up, en that intensity and cadence are increasing equally.

∙Resistance. Resistance is good. Some riders are afraid to add resistance because think they’ll end up with bulging quadriceps. But in cycling, it is the sprinters who hav larger quadriceps (high cadences, lower resistance), and the skilled climbers genera have the longer, leaner legs (lower cadences, higher resistance).

∙Intensity. Slower cadence does not necessarily mean lower intensity. Perhaps a rid feels that if he/she slows down the rpm his/her heart rate will drop too low. But in fac he/she is in control of the intensity because he/she can add resistance as needed. S turns of the knob should eventually generate the required response. Wearing a hear strap is critical to monitor ones intensity goals using the right combination of cadenc resistance.

∙Putting it together. Cadence and resistance are inversely related. The next section explain how cadence and resistance work together to elicit a given intensity. With th understanding, one can coach others to select the appropriate resistance and caden for the terrain they have selected.

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