Star Trac SPINNING 727-0083 - Manual (Page 35)

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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
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.