Star Trac Spinning Bike Computer - Manual (Page 31)

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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 flat or standing flat. 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.