Star Trac SPINNING 727-0083 - Manual (Page 33)

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ips 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.