Star Trac Bike Computer manual

Now for the hard part—transition to a standing climb. Once standing, ride back up the ladder from 60 to 80 RPM, reducing the resistance slightly each time. It will be difficult to maintain the 80% MHR as the hill becomes less steep because heart rate often rises with faster cadences on a hill. Take caution to find the correct amount of resistance (one that allows the rider to maintain the desired cadence) while at the same time staying connected to the crank arms (no jerky pedal strokes). On this drill, reduce the time spent at each level to 1 minute each.

Bounce Test

This drill introduces a basic and reliable method for determining your maximum cadence and also helps one determine the highest cadence where one can safely and efficiently pedal without bouncing in the saddle. Skilled riders can achieve a higher cadence, which will help train leg speed. With training and focus, one can improve skill and leg speed.

Select a flat road resistance at an aerobic intensity of 70-75% of MHR. Gradually increase the cadence from 80 to 100 RPM about 3 RPM every minute, all on a flat road. One can make subtle adjustments to his/her resistance if needed. Intensity will undoubtedly increase, but one should hit maximum cadence before reaching an anaerobic intensity. Stay seated deeply into the saddle while pedaling. Pull the feet back at the bottom and push forward at the top of the pedal stroke.

If one start to bounce, reduce the cadence a few RPM to determine the exact point one can ride without bouncing. One will probably need to raise the resistance slightly.

Ladders

Ladders are a progressive increase or decrease in one of the following variables: cadence, resistance or intensity. This drill is best employed using seated or standing flats and seated or standing climbs. Jumps do not work well for ladders.

One can use a combination of the following drills in any profile:

•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 can increase very quickly, so this requires close attention to your heart rate monitor. This drill is 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.

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