Star Trac 727-0083 manual Ers, Erations Spin-Ups

ers:

rs are a progressive increase or decrease in one of the following variables: cadence, resis nsity. This drill is best employed using seated or standing flats and seated or standing clim s do not work well for ladders. One can use a combination of the following drills in any profi Constant cadence with increasing resistance in a seated flat or standing flat. The terrain

gradually becomes a hill.

Constant resistance with increasing cadence, in a seated or standing position. Intensity increase very quickly, so this requires close attention to your heart rate monitor. This dril also known as spin-ups or accelerations (see below).

Measured heart rate increases (5 beats at a time) using a combination of cadence or resistance to elicit the increase in intensity. This is an excellent tool to practice control.

erations (Spin-Ups)

erations (also known as Spin-Ups) are a type of ladder where riders progressively increase ce over a fairly short period of time. This drill requires a long warm-up. Accelerations are d rvals and can be quite intense, but they’re an excellent way to train leg speed and improve e firing patterns in the legs. It also trains muscular endurance on hills. Accelerations help t o 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 b 1:2 or even 1:3. This guarantees that when one begins the next interval, he/she is rested h to give it his/her all. Insufficient recovery will hamper the ability to perform the work inter

e Flats: Establish a flat road resistance at 80 RPM at an aerobic intensity. The first drill will seconds, progressively raising the cadence to 110 RPM. Every 10-12 seconds, raise cade RPM. As one approaches and surpasses 100 RPM, extra effort should be made to stay s y in the saddle without bouncing (if one cannot do this without bouncing, he/she should not d that point—it will defeat the purpose).

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