Star Trac Spinning Bike Computer - Manual (Page 30)

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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 becomes 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 togo 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.