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Keiser M3i - Indoor Group Cycle Manual

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M3i INDOOR GROUP CYCLE 21
TIME TRIALING
Cadence: 90–100 RPM
The time-trialing posture allows cyclists to ride slightly faster.
• The rider's body is low and in a neutral position with body
weight shifted slightly forward.
• The shoulder girdle and neck are in neutral alignment
• Riders should shift slightly forward in the seat.
• Hand position 4 complements the time trial; keep the elbows
raised slightly off the handlebar.
LIFTS
Cadence: 70–90 RPM
Lifts are advanced postures. Riders will alternate from seated to
standing positions at the desired pace. Goal: take full advantage of
body weight and strength.
• The resistance is moderate to heavy, and the lift or “attack”
is short.
• Riders should lift the glutes back off the seat versus straight
up, keeping the center of gravity low and back.
• No weight should be on the Handlebar; elbows in front of
shoulders.
• Hand position 2 or 3 complements the lift.
RIDE POSITIONS (CONTINUED)
PEDALING
Figure 19. Lifts Position
Figure 20. Time Trialing Position
Pedaling utilizes a series of muscle contractions and relaxations that must be coordinated and synchronized. Pedal at an even,
steady pace. Be sure to recruit all of the lower body muscles at every phase of the pedal stroke for an effective workout.
Gear ranges are suggested settings to help riders meet their training goals. Instructors may use gear ranges to help direct and coach
riders of varied abilities. It is important that the individual rider establish gears based on their current tness level, goals, and ability.
Figure 21. Muscle Contribution in Pedal Phases
CADENCE (RPM)
Slow 60-80 rpm
Moderate 80-100 rpm
Fast 100-110 rpm
GEAR RANGES
1-5
Introduction
(prior to start of class)
5-10
Warm Up
8-12
Easy Flat
10-14
Hard Flat
12-16
Easy Climb
14-18
Hard Climb
16-24
Very Hard Climb
… 21 …


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