Dayton 7270100 Indoor Bike Computer User Manual

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7270100 User Manual HTML Version

User Manual

Spinning® Computer

User Manual

Installation, Service and Instructor Education

FCC Regulatory Statements

Parts List

Marketing Statement Regarding Heart Rate

Speciﬁcations

How it Works

Computer Window and Buttons

Installing or Replacing Batteries

Do I need to Re-sync?

Testing for RPM

Syncing Mode

Setup Mode

Installation of Cadence Sensor and Magnet – All Spinners®

Mounting Computer On Handlebars - Spinner® V

Mounting Computer On Handlebars - Sport / Fit / Elite

Mounting Computer On Handlebars - Pro 7070 / Elite 7080 / NXT 7090

Maintenance Checklist

FAQ’s and Troubleshooting

Spinning® Instructor Education

Table of Contents

FCC Regulatory Statements

1. This device complies with Part 15 of the FCC Rules. Operation is subject to the following two

conditions: (1) this device may not cause harmful interference, and (2) this device must accept

any interference received, including interference that may cause undesired operation.

2. Changes or modiﬁcations not expressly approved by Star Trac could void the user’s authority to

operate the equipment.

Parts List

Part Number for

re-order

Quantity Description

727-0100 Spinning®

Computer Kit

1 Spinning® Computer

727-0093-KT Mounting

Bracket Kit

1 Mounting Bracket

1 Spinner® V Mounting Bracket Insert

1 Mounting Insert for open handlebars

727-0084-KT 1 Cadence Sensor

727-0094 1 Cadence Magnet

N/A 1 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

Before installing the Spinning® Computer, verify that all the parts needed for mounting on your bikes

are included. If any of the items are missing, call StarTrac at 800-503-1221 or 1-714-669-1660 to

order a replacement kit.

Marketing Statement Regarding Heart Rate

Marketing Statement Regarding Heart Rate Acquisition on the Star Trac Spinning® Computer:

Star Trac takes the acquisition and accuracy of heart rate very seriously and has developed a system to perform

to the best ability that technology will allow. Star Trac has engineered a product that has taken every precaution

possible to acquire an accurate heart rate signal as well as eliminate “crosstalk” interference that may be

caused by other monitors being placed too close together.

To achieve the best possible results from your Spinning® Computer, please abide by the following important

parameters:

1) Users must wear either a Coded Transmitters (such as Polar© T61, Polar© T31C or Polar© WearLink®)

or an Ant+ compatible transmitter when operating the Spinner® bike with the Spinning® Computer. Only will

the Transmitter allow a “one to one” relationship with the Spinning® Computer and will minimize potential

“crosstalk” 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 signiﬁcantly reduce the

consistency of accurate heart rate reporting.

2) Bikes should be spaced so that the side-to-side distance from the Spinning® Computer on one bike and the

Spinning® Computer on bikes to the left or right is at least 36 inches (91.4 cm). In addition, the distance from

the bottom of the Spinning® Computer on one bike to the seat of the bike in front of it (where another rider

and his her transmitter would be seated) should be at least 24 inches (61 cm) in order to signiﬁcantly reduce

chances for interference. See the diagram on page 5 regarding bike layout.

3) In order for the computer to display the user’s heart rate

the riders must lean into the display (within 10 inches) during

the ﬁrst 30 seconds of the ride. and wait for the HR to

display. During this time the computer creates a one to one

relationship with the rider’s heart rate strap and this insures

that no outside signals will interfere with the riders data once

they return to their seated position.

4) Calorie calculations are displayed as a summary only.

5) Cell phones, televisions, speakers and other electronic

devices can cause interference with the operation if they

are in close proximity to the Spinning® Computer and/or

transmitter.

If there are any questions regarding operation or usage of

the Spinning® Computer, please contact Star Trac Customer

Support at 800-503-1221 or 1-714-669-1660.

Speciﬁcations

Computer:

Heart Rate Range:

Battery:

Battery life expectancy:

Cadence Sensor:

Battery:

Battery life expectancy:

Distance to magnet:

Approximately 30” from computer to users HR chest strap

Qty 4 each AA Alkaline

1 year (depending on use and backlight usage)

Lithium CR2032

Approximately 1 year in a commercial enviornment (depending on use)

Approximately 5mm

At least 36

inches (91.4 cm)

At least 24

inches (61 cm)

How it Works

How does the Spinning® computer work?

The Spinning® computer displays heart rate, RPM (speed), total distance and elapsed time.

• The heart rate information is received from an Ant+ or Polar® compatible heart rate strap worn by the

person riding the Spinning® Bike. The HR strap sends a radio signal to the computer and the computer

displays the person’s heart rate. If any other strap is used it will not display the heart rate. The computer and

heart rate strap must be within range of each other and no other heart rate strap can be within this imaginary

circle. The range is approximately 30 inches from the computer.

•The RPM signal is transmitted by the cadence sensor sending the RPM to the computer. 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.

RPM Heart rate

Computer Window and Buttons

Start pedaling then press any button to turn on the Spinning® Computer; the following data

will be displayed:

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 setup selection.

Elapsed Time – The length of time in minutes from the time the computer has been activated or reset.

Buttons:

Toggle (right) button - Toggles between: Total Distance

and Elapsed Time.

Light (left) button - Turns on the backlight to enable

viewing in low light settings.

Installing or Replacing Console Batteries

Time required:

• 5 Minutes

Parts required:

• 4 new AA alkaline batteries

Tools required:

• Slotted or Phillips screwdriver

NOTE: The batteries in the computer will last approximately

1 year depending on usage. The cadence sensor battery will

last approximately 1 year.

1. Remove the computer from the handlebar or computer mounting bracket.

2. 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.

3. Install 4 new batteries. Note: Replace all 4 batteries at the same time.

Low Battery

Indicator

Installing or Replacing Batteries – cont’d

4. Note the directions each battery is to be installed. There is a plus (+) and minus (-) symbol inside the

battery compartment. The + sign indicates the positive (+) side on the battery and the - indicates the

negative (-) side on the battery.

5. Insert each of the 4 batteries into the battery compartment of the computer.

6. Attach the battery cover and tighten the screw.

7. Attach the computer onto the handlebar or computer mounting bracket and test.

Do I need to Re-sync?

NOTE: Syncing will not improve Heart Rate and is not a calibration it should only be used to Sync (Pair up) the

cadence sensor and the computer so that RPM can be transmitted.

Perform the Syncing process after checking all of the following:

• 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 the computer.

• Is the magnet aligned with the cadence sensor?

o A missing magnet or one that is not lined up properly will prevent the

cadence sensor to transmit the RPM signal to the computer.

• Does the computer turn on when you press a button?

o If the computer does not turn on replace the batteries in the computer.

• 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 and cadence sensor.

This will make them a paired set and will be able to transmit and receive the RPM signal.

Time required:

• Less then 5 Minutes

Parts required:

• N/A

Tools required:

• N/A

TEST Procedure:

1. Once the batteries are installed, press any button and the display window will turn on in the

Workout mode.

2. Test by waving a magnet across the cadence sensor. If you see RPM

values, then the cadence sensor and computer are synced successfully,

there is no need to perform the sync process.

3. If you do not get any rpm reading and the computer turns off you WILL

need to perform the Syncing process.

NOTE: If the cadence sensor and computer are no longer a pair (i.e. when users swap handlebars with the

computer attached.) the Cadence sensor and computer will have to be sync’d again. Do not swap handlebars.

CAUTION: TEST ONE BIKE AT A TIME, the range for the cadence sensor is approximately 30 feet and

if you are testing the bike and someone else on the same room is pedaling another bike you may be picking up

the wrong RPM signal.

Testing for RPM

Syncing Process:

Time required:

• 30 seconds

Steps to Syncing:

1. Turn on computer and boot up to workout mode.

Workout Mode window

CAUTION: SYNC ONE BIKE AT A TIME the range for the cadence sensor is approximately 30 feet and

if you are testing the bike and someone else on the same room is pedaling another bike you may be picking up

the wrong RPM signal.

Syncing Mode

Syncing Process - cont’d

2. Activate Sync Mode on the computer by holding down the Light and Toggle

buttons for 6 seconds until the window displays “Conn“

3. Press the button on top of the cadence model.

4. The red light on the cadence sensor will ﬂash identifying that the cadence sensor

is good and has entered pairing mode.

5. The syncing process is complete when the window on the computer displays a

random ID number (e.g. ID123).

6. The computer will then automatically reboot.

Wait for 5 seconds.

You must wait for 5 seconds to allow the computer to reset the ID properly.

7. Test for response by turning the computer on then waving a magnet across the cadence sensor. By doing

this you are simulating the same motion as when the ﬂywheel rotates and the magnet passes by the

cadence sensor. If you see RPM displayed, then the cadence sensor and computer were synced

successfully. Proceed with the installation and mounting to the bike.

NOTE: Remember to keep the computer and cadence sensor as a set at all times.

Syncing Process - cont’d

Your Spinning® Computer is pre-set with a gear ratio of 3.25:1 and a setting display distance in miles. It is also

pre-set with recommended default settings for the length of time the backlight will stay on when activated

and the length of time summary information will be displayed. You can make changes to these settings by

following the steps below. Any time you want to change setting or view information, follow these Setup Mode

steps again.

To activate 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.

Setup Mode options:

• GEAR and Software Version

o Gear Ratio, Select 1 (2.875) for V-Bikes, V2

and Spinner® V

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.

Setup Mode

(Default Setting)

• Units - MILES or KM

Note: User will not get the correct distance 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

second 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.

Setup Mode - cont’d

(Default Setting)

• 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.

o Usage hours should be reset during battery replacement.

• 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.

5. To exit Setup Mode, press the Toggle (right) button several times until the computer returns

to Workout Mode.

6. Once out of Setup Mode and in the Workout Mode, the computer is ready for use.

Setup - cont’d Installation of Cadence Sensor and Magnet – All Spinners®

1. Before the cadence sensor is securely fastened to the ﬂywheel support, it must be adjusted so that it is

about 5 mm (.20 in) from the magnet face. Install the magnet on the ﬂywheel so that it aligns with the arrow

on the end of the cadence sensor. Note the distance between the end of the cadence sensor and the

magnet face. Remove the cadence bracket and adjust the distance by pulling or pushing the cadence

sensor bracket.

2. Tighten the set screw on the cadence mounting bracket using the M2 Allen tool

CAUTION

Do not over tighten the set screw.

3. Remove the backing of the adhesive on the magnet. Mount the magnet with the adhesive tape side onto

the ﬂywheel by positioning the magnet so it will line up in front of the cadence sensor as the ﬂywheel turns.

NOTE: Mount the magnet near one of the dots of the Spinning® logo as shown in the ﬁgure above.

Installation of Cadence Sensor and Magnet – All Spinners®

Magnet Location

Time required:

• 15 Minutes

Parts required:

• 727-0100 Spinning® Computer Kit

NOTE: The thick insert is used on the V-Bikes

Tools required:

• M5 Allen Wrench

• M2 Allen Wrench

1. 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, tighten the

4 M6x20 screws using the M5 Allen tool.

2. 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.

This setup is also used on the V-Bike and V2.

Mounting Computer On Handlebars - Spinner® VMounting Computer On Handlebars - Sport / Fit / Velo

Time required:

•15 Minutes

Parts required:

• 727-0100 Spinning® Computer Kit

NOTE: The thin spacer is used on

Pro 5800 / 6800 / and Elite 5900 bikes.

Tools required:

• M5 Allen Wrench

• M2 Allen Wrench

1. Place the thin insert inside the bottom part of the

Mounting Bracket Clamp. Then position the mounting

bracket onto the center-curved portion of the

handlebars. Once positioned correctly, tighten the 4

M6x20 screws using the M5 Allen tool.

2. 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.

Mounting Computer On Handlebars - Sport / Fit / Velo

Time required:

• 15 Minutes

Parts required:

• 727-0100 Spinning® Computer Kit

NOTE: The inserts and mounting

bracket are not used on the

Elite 6900 or NXT 7000.

Tools required:

• M5 Allen Wrench

• M2 Allen Wrench

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 tightening the M6x20 screw and M6 nut.

Mounting Computer On Handlebars - Pro 7070 / Elite 7080 / NXT 7090 Maintenance Checklist

Maintenance Checklist

Star Trac strongly recommends performing the regular daily, weekly and monthly preventive maintenance

routines outlined below. If any items need replacement contact the Star Trac Customer Support Department

at 800-503-1221 or 1-714-669-1660.

D= Daily W= Weekly M= Monthly

D W M Procedure

√

Daily maintenance of the computer will determine its life of the computer by how consistently it is

performed.

• Wipe down the computer with a soft cloth after each use.

• Dilute Simple Green (1) with water (30) (30:1 ratio) spray onto a soft cloth then wipe the Spinner®

Computer.

NOTE: Never spray directly onto the Spinner® Computer.

• Never use abrasive cleaning liquids or oil base, ammonia or alcohol when wiping down the computer.

√

The weekly maintenance should focus on the overall performance of the computer. During this portion

of the maintenance look for vibration and possible loose assemblies.

• Inspect each computer for loose parts, bolts and nuts. Adjust as necessary.

• Remove any computers that are not properly mounted and are deemed unsafe.

√

The monthly maintenance check should be a comprehensive inspection of the overall assembly

components of the computer.

• Inspect all areas for proper adjustments

• Inspect all parts to determine damage which will require possible part replacement.

• Battery Low will display when the battery needs replacement. Replace the batteries in the computer

with 4 high quality AA Alkaline batteries such as Duracell or Energizer.

• Inspect the mounting of the cadence sensor and magnet to insure it is intact and working properly.

NOTE: Depending on the amount of use, some procedures may need to be performed more frequently.

• No display

o Press any button.

o Pedal the bike and then press any button.

o Check batteries in computer.

• No heart rate

o Is the user wearing a Ant+ or Polar® compatible HR chest strap?

o Moisten the strap and wear it against the skin.

o The battery in the strap might be low, try another strap.

o Stay in Syncing position for 15 seconds. Note: It may take 15 seconds (or more) for the

computer to obtain a heart rate signal from a chest strap.

o Stop pedaling allow computer to change to summery mode - Hold right key for three (3) seconds,

to reset display, restart pedaling.

• Heart rate drops out

o Rider may not have held forward position for 15 seconds.

o Rider does not have the recommended chest strap or it may not be working.

• Which heart rate strap works with my Spinning® Computer?

o Any Polar® HR strap. Note: It is suggested to use a Polar® “Coded” series

chest strap to reduce HR “crosstalk”.

o Any Ant+ compatible HR Strap

• Picking up another riders heart rate

o Bikes might be too close to each other and receiving HR from another rider. Move the

bikes so there is more space from the computer of your bike to the chest of the other

rider (see diagram on page 5).

o Each rider should wear an Ant+ or Polar® “Coded” series chest strap.

FAQ’s and Troubleshooting FAQ’s and Troubleshooting - cont’d

• Battery light does not stay on long enough

o Change the BLON time (see page 6).

• No RPM

o Is the magnet on the left side of the ﬂywheel and aligned with the cadence sensor?

o Sync up the computer and cadence unit and wait 60 seconds.

o Check the battery in the cadence sensor, replace if necessary.

o If pedaling exceeds 120 RPM, the computer will ﬂash the 120 value until rpm’s decrease.

• What is the battery life?

o Computer batteries last approximately 1 year depending on usage and backlight use.

Note: “Low Batt” will be displayed underneath the Heart symbol, suggesting battery replacement.

• Computer batteries: 4 AA Alkaline

• Cadence sensor battery: Lithium CR2032

o Cadence sensor battery lasts approximately 1 year.

• What does the computer display?

o Cadence = RPM

o Heart Rate = BPM

o Total Distance = MILES / KM

o Elapsed Time = MINUTES

o Total Calories = kCal (summary mode only)

FAQ’s and Troubleshooting - cont’d

Instructor Education

Cadence, Resistance And Intensity:

Understanding the relationship between cadence, resistance and intensity is the key to Spinning® program

classes that meet training goals. By using the Spinner® computer, you will become more proﬁcient at increasing

power, gaining efﬁcient leg speed and mastering the relationship between ideal resistance and heart rate

intensity.

Heart Rate Monitoring:

Before discussing cadence and how to use the Spinning® Computer effectively, one needs an understanding

of heart rate monitoring. Heart rate monitors are used in the Spinning® program for continuous feedback on

exercise intensity. For effective training, it is desirable sometimes to exercise at anaerobic intensity and aerobic

intensity at some other times. Heart rates are used to tell whether a person is in aerobic or anaerobic intensity.

Generally speaking, when heart rate is between 65 % – 80% of one’s maximum heart rate (MHR) it is aerobic,

and is anaerobic when the heart rate is above 80%. An easy way to estimate one’s maximum heart rate is to

use the age-predicted formula: 220 – age. Subtract one’s age from 220 to get age-predicted maximum heart

rate. For example, a 30 years old has 220 – 30 to get age-predicted maximum heart rate of 190 beats per

minute (BPM).

Energy Zones™:

The Spinning® Energy Zones are the foundation of heart rate training in the Spinning® program. Each Energy

Zone™ is a type of training based on exercise intensity (indicated by heart rate).

Energy Zone™Intensity Range Purpose

Recovery 50% to 65% of MHR Relaxation and energy accumulation.

Endurance 65% to 75% of MHR Improves muscular endurance and mental stamina.

Strength 75% to 85% of MHR Raises metabolism, burns fat, increases energy.

Interval 65% to 92% of MHR Trains the heart to recover quickly from work effort.

Race Day 80% to 92% of MHR To challenge the well conditioned exerciser.

ENERGY ZONE™ HEART RATE CHART

AGE RECOVERY

50%-65%

ENDURANCE

65%-75%

STRENGTH

75%-85%

INTERVAL

65%-92%

RACE DAY

80%-92%

20-23 100-129 129-149 149-168 129-182 160-182

24-27 98-126 126-146 146-165 126-178 155-178

28-31 96-123 123-143 143-162 123-175 153-175

32-35 94-120 120-140 140-159 120-172 150-172

36-39 92-118 118-137 137-155 118-168 146-168

40-43 90-116 116-134 134-151 116-164 143-164

44-47 88-113 113-131 131-148 113-161 140-162

48-51 86-110 110-128 128-145 110-157 137-157

52-55 84-108 108-125 125-141 108-153 133-153

56-60 82-105 105-122 122-139 105-150 131-150

CADENCE FUNDAMENTALS

What Is Cadence?

Cadence is deﬁned as the number of times the pedals revolve per minute, also known as RPM for revolutions

per minute. The safest, most efﬁcient and most realistic cadences are 80–110 RPM for a ﬂat road and 60–80

RPM for a hill. These ranges are based on studying the cadences of elite cyclists as well as understanding how

the muscles work together to turn the pedals in the most efﬁcient manner.

Cadence Range for Flat Roads: 80-110 RPM.

Pedaling faster than 110 RPM is both unrealistic and counterproductive. The resistance knob on a Spinning® bike

is used to increase friction on the ﬂywheel in order to simulate realistic external forces one would encounter on

an outdoor bike, such as road surfaces, bike weight and wind resistance.

Pedaling 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 their nervous

system to react quickly is able to pedal efﬁciently at 100+ rpm for an extended period. Because of

his/her strength and ability to overcome the higher resistance at faster leg speeds, it is said that he/

she has a high power to resistance ratio.

Pedaling Faster Than 110 RPM Is Counterproductive because:

• No amount of high-cadence/low-resistance pedaling on a Spinning® bike will succeed at training

the nervous system 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.

Is It Good To Pedal Faster Than 110 RPM?

Those who have a high power to resistance ratio may occasionally attain these leg speeds. This means

they have the ability to overcome resistance through strength and speed. The rare, highly skilled Spinning®

enthusiast (often cyclists) who have mastered a smooth pedal stroke and who understand the dynamics of

cadence can pedal faster than 110 rpm for 1-3 minutes. A high performance sprint, used judiciously in ride

proﬁles may require cadences over 110 rpm for 10-20 seconds.

Bouncing In The Saddle:

When riding at cadences of 100-120 rpm with too little resistance, the rider will bounce in the saddle. What

causes the bouncing has to do with the pedal stroke. There are four phases to the pedal stroke. Many riders,

however, usually have only one phase—straight down. That means that they haven’t perfected sweeping the

foot back at the bottom of the pedal stroke and pushing the toe forward at the top. As a result, they push down

furiously on the pedals and rely on the ﬂywheel to carry their foot the rest of the way. When their foot reaches

the bottom of the crank arm, the leg can go no further, and the hip is raised up off the saddle, creating that

familiar bouncing. The short-term solution is to add more resistance, but one must also work on pedal stroke

technique and cadence drills.

Cadence Range For Hills: 60-80 rpm

Since 1998, Lance Armstrong has amazed the cycling world with his ability to pedal at 90 RPM up some

of Europe’s toughest climbs. But keep in mind that Lance can ride at 400 watts for several hours and stay

aerobic (watts is a measure of power; 400 watts is a lot of power), whereas many skilled cyclists may be

lucky to achieve 400 watts for a few minutes. In order to pedal at 90 RPM up a steep hill, one must either be

superhuman or must choose a gear that is so low (granny gear), that the bike barely moves. The granny gear

is the small cog found on the front chain ring of mountain bikes and some road bikes—it allows the rider to

climb hills at a much higher cadence and lower resistance, but his/her power and speed are reduced.

It’s not dangerous to exceed 80 RPM on a hill, but for extended periods it will likely raise the rider’s intensity too

high and won’t achieve the strength beneﬁts of climbing. It is all right to exceed 80 RPM for brief periods, such

as in a standing climb for the last 10-20 seconds. The rider intensity will increase dramatically, so make sure one

has planned for this in his/her proﬁle.

The lower limit of 60 RPM on a hill is for safety reasons. There won’t be many situations where a cyclist will

pedal slower than 60 RPM. If one cannot turn the cranks at a faster cadence than 60 RPM the resistance is too

high. A key indicator is the need to contort the body by throwing his weight into pushing the pedal downward

while pulling on the handlebars. This excessive resistance places too much load on the knee joint and puts the

hips and low back at risk. One wouldn’t perform a bicep curl with a weight that would require the rider to throw

his/her hips forward. The same applies to resistance while pedaling. A rider must build the strength in his legs

using appropriate resistance at a cadence no lower than 60 RPM. If a steep hill is the goal, ﬁnd the highest

amount of resistance one can maintain while employing good form at 60 RPM without contorting the body to

turn the pedals. Remember, 60 RPM is one revolution of the pedals per second.

Tips 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 thus 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 establish a smooth cadence and gradually establish a

balanced intensity. Similarly, after the warm-up, be cautious of increasing cadence over 100 rpm

with light resistance (this will also 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, ensure that intensity and cadence are increasing equally.

• Resistance. Resistance is good. Some riders are afraid to add resistance because they think they’ll

end up with bulging quadriceps. But in cycling, it is the sprinters who have the larger quadriceps

(high cadences, lower resistance), and the skilled climbers generally have the longer, leaner

legs (lower cadences, higher resistance).

• Intensity. Slower cadence does not necessarily mean lower intensity. Perhaps a rider feels that if he/

she slows down the rpm his/her heart rate will drop too low. But in fact, he/she is in control of

the intensity because he/she can add resistance as needed. Subtle turns of the knob should

eventually generate the required response. Wearing a heart rate strap is critical to monitor ones

intensity goals using the right combination of cadence and resistance.

• Putting it together. Cadence and resistance are inversely related. The next section will explain how

cadence and resistance work together to elicit a given intensity. With this understanding, one can

coach others to select the appropriate resistance and cadence for the terrain they have selected.

The Relationship Between Cadence And Resistance:

Cadence, resistance and intensity are interrelated. For any given intensity, there is a correlated cadence and

resistance combination. In other words, if one knows the intensity (heart rate) he/she wants to exercise at, and

selects the cadence at which to ride, he/she can ﬁnd the right resistance to get to that intensity. Or if given a

target intensity and target cadence, one can dial in the right amount of resistance.

In other words, for every selected cadence parameter combined with a heart rate range, one should be able

to ﬁnd a resistance that will attain that heart rate. The goal is to ﬁnd that resistance through experimentation.

Remember that on some days the resistance may be slightly different than other days due to factors such as

fatigue, stress, overtraining, or medication.

Applying The Concept:

The following examples will help the rider to understand and learn to apply this relationship between cadence,

heart rate and intensity.

1. Ride at a steady state heart rate of 75% maximal heart rate (MHR) on a ﬂat road, at a cadence in

the range of 85–95 RPM. Dial in the amount of resistance necessary to reach that goal.

2. Now ﬁnd a moderate to hard seated climb at a cadence of 65-70 RPM and at a high-end aerobic

HR of around 80% MHR (a range is sufﬁcient). Dial in the right amount of resistance to reach

that goal.

3. Now suppose the hill just became a little easier, but one wants to maintain the same HR of 80%.

Because it’s still a hill, his/her cadence should not rise above 80 RPM. What does one need to do to

stay at the same intensity as cadence increases? Answer: reduce the resistance just a little.

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 a climb when the road becomes steeper.)

Maintain a cadence of 70–75 RPM. Play with these three variables, ﬁnding the right combination to meet the

parameters. If cadence picks up too fast, one will have to increase the resistance. If heart rate rises too high,

one will need to adjust one or both of the other variables (cadence and/or resistance).

These exercises will help a rider become the master of the road and in control of his/her intensity. Instead of

being told to turn the resistance knob a particular number of rotations, one will be able to ﬁnd the appropriate

resistance for the cadence and intensity desired.

CADENCE DRILLS

Now let’s look at some speciﬁc cadence drills which one can incorporate into his/her rides

Cadence Drill #1: Teaching The Concept Of Cadence Vs. Resistance

This drill introduces the relationship between cadence, resistance and intensity. The goal is to maintain the

same intensity even though the terrain changes. An outdoor cyclist would accomplish this by changing gears.

Begin on a ﬂat road and ride at an intensity of 80% MHR and a cadence of 85 RPM for 5 minutes (this will allow

you to internalize the feel of the cadence and resistance). Ride at 85, 90 and 95 RPM for 3-4 minutes each, all

the while maintaining the same heart rate. If at any point one cannot maintain the intensity, he/she should ride

at the last cadence to maintain the desired intensity which could mean to go back down the ladder from 95 to

80 RPM.

Next, add a little hill while maintaining the same intensity. Remain seated and ride a progressively steeper hill

by gradually adding resistance every 3-4 minutes. Try to maintain the same intensity of 80%. In order to do so,

one will have to slow his/her legs down as the hill becomes steeper. Ride at 80, 75, 70, 65 and 60 RPM. If one

cannot maintain the intensity he/she should ride at the last cadence where he/she could.

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 at or standing at. 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.

Accelerations (Spin-Ups)

Accelerations (also known as Spin-Ups) are a type of ladder where riders progressively increase the cadence

over a fairly short period of time. This drill requires a long warm-up. Accelerations are done in intervals and can

be quite intense, but they’re an excellent way to train leg speed and improve muscle ﬁring patterns in the legs.

It also trains muscular endurance on hills. Accelerations help the rider to move beyond the cadence where he/

she tends to bounce.

These drills are done in intervals with ample recovery in between. The work to rest ratio should be at least 1:2

or even 1:3. This guarantees that when one begins the next interval, he/she is rested enough to give it his/her

all. Insufﬁcient recovery will hamper the ability to perform the work interval.

On the Flats: Establish a ﬂat road resistance at 80 RPM at an aerobic intensity. The ﬁrst drill will be for 90

seconds, progressively raising the cadence to 110 RPM. Every 10-12 seconds, raise cadence by 2-3 RPM.

As one approaches and surpasses 100 RPM, extra effort should be made to stay seated deeply in the saddle

without bouncing (if one cannot do this without bouncing, he/she should not go beyond that point—it will defeat

the purpose).

Next, try this over 60 seconds, raising the cadence 2 RPM every 4 seconds.

Seated Climbs: Climb at 60 RPM with enough resistance to bring the intensity to 75%. Gradually increase the

cadence to 80 RPM over 60 seconds. If possible, use 85% MHR as a ceiling. One may have to try this several

times to ﬁnd a hill that allows him/her to stay within the desired intensity. Once reaching 80 RPM, hold this

cadence for progressively longer periods. (15, 30, 45 and 60 seconds).

Standing Climbs: Begin at 60 RPM and gradually increase the cadence to 80 RPM. Intensity will no doubt rise

quickly, so limit the intervals to 45–60 seconds.

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Spinning® Ride Proﬁle:

This Strength Energy Zone™ ride takes a rider on three hills, each one a little longer, steeper and therefore more

difﬁcult. For the ﬁrst hill, attempt to keep the heart rate at 80% max. Allow heart rate to rise to 85% with the

second and third hills.

Elapsed Time Duration Movement/Cadence Intensity Technique

0:00 – 5:00 5 min Seated Flat

80-110 RPM

50-65% MHR Warm up for 5 minutes and allow

heart rate to rise up to 65% MHR.

5:00 – 9:00 4 min Seated Climb

80 RPM

80% MHR Settle in to the back of the saddle as

you gradually add resistance and take

your cadence to 80 RPM.

9:00 – 12:00 3 min Seated Flat

90-100 RPM

75% MHR Unload resistance and increase

cadence to 90-100 RPM. Find the

right resistance to maintain a heart

rate effort at 75%.

12:00 – 20:00 8 min Seated Climb

60-80 RPM

Jumps on a Hill

60-80 RPM

80-85% MHR Add resistance to moderate/heavy

and combine the two movements

in any combination. Example: 3 min

seated climb, 1 min jumps on a hill,

repeat

Elapsed Time Duration Movement/Cadence Intensity Technique

20:00 – 23:00 5 min Seated Flat

90-100 RPM

75% MHR Unload resistance and increase ca-

dence to 90-100 RPM. Find the right

resistance to maintain a heart rate

effort at 75%.

23:00 – 35:00 12 min Seated Climb

60-80 RPM

Jumps on a Hill

60-80 RPM

Standing Climb

60-80 RPM

80-85 MHR Add resistance to moderate/heavy

and combine all three movements

in any combination. Example: 2 min

seated, 1 min jumps, 2 min standing,

3 min seated, 2 min jumps, 2 min

standing.

35:00 – 40:00 5 min Seated Flat

80-110 RPM

50-65% MHR Decrease resistance to light and allow

HR to come down to 50-65%.

FCC Statement

This equipment has been tested and found to comply with the limits for a Class B digital device, pursuant

to part 15 of the FCC rules. These limits are designed to provide reasonable protection against harmful

interference in a residential installation. This equipment generates, uses and can radiate radio frequency

energy and, if not installed and used in accordance with the instructions, may cause harmful interference

to radio communications. However, there is no guarantee that interference will not occur in a particular

installation. If this equipment does cause harmful interference

to radio or television reception, which can be determined by turning the equipment off and on, the user is

encouraged to try to correct the interference by one or more of the following measures:

-Reorient or relocate the receiving antenna.

-Increase the separation between the equipment and receiver.

-Connect the equipment into an outlet on a circuit different from that to which the receiver is connected.

-Consult the dealer or an experienced radio/TV technician for help.

To assure continued compliance, any changes or modifications not expressly approved by the party

responsible for compliance could void the user’s authority to operatethis equipment. (Example- use only

shielded interface cables when connectingto computer or peripheral devices).

This equipment complies with Part 15 of FCC RF Rules. Operation is subject to the following two

conditions:

1) This device may not cause interference and

2) This device must accept any interference, including interference that may cause undesired operation of

the device.

Caution!

The manufacturer is not responsible for any radio or TV interference caused by unauthorized

modifications to this equipment. Such modifications could void the user auhority to operate the

equipment.

For IC

Canada Statement

This Device complies with RSS-210 of the IC Rules; Operation is subject to the following two conditions:

(1). This device may not cause interference and

(2). This device must accept any interference received,, including interference that may cause undesired operation.

L'utilisation de ce dispositif est autorisée seulement aux deux conditions suivantes :

(1) il ne doit pas produire de brouillage, et

(2) l'utilisateur du dispositif doit être prêt à accepter tout brouillage radioélectrique reçu, même si ce brouillage est

susceptible de compromettre le fonctionnement du dispositif.

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logo are registered trademarks of Unisen, Inc. Expect Different

is a trademark of Unisen, Inc. SPIN®, Spinning®, Spinner®, the

Spinning® logo and eSpinner® are registered trademarks of Mad

Dogg Athletics, Inc.

For more information on Spinning® education, events,

accessories and apparel log onto www.spinning.com.

For more information on Star Trac products and support

visit http://support.startrac.com or call 800-503-1221.

Spinning® Computer Manual

620-7654 Rev H

Dayton 7270100 Indoor Bike Computer User Manual

Dayton Industrial Co., Ltd. Indoor Bike Computer

User Manual

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