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2 Stand on the outside leg (farthest from the bike) and cross the other foot in front of your ankle. 3 Support most of your weight on the outside leg. 4 Push hip of supporting leg to the side and allow the other hip to drop slightly. 5 Stretch should be felt along the length of the iliotibial band of supporting leg. 6 Hold the stretch and breathe for 30-60 seconds. Page 24 SPINNER® OWNER’S GUIDE HEART RATE GUIDELINES Every ride begins with a goal—and heart rate training is an unbeatable way to achieve it. The Spinning® program’s Energy Zone™ system promotes a sound and complete approach to fitness by addressing strength, endurance and recovery. Use the chart below to determine your ideal heart rate for each Energy Zone™. For additional heart rate training guidelines or to purchase a heart rate monitor visit spinning.com. Energy Zone Heart Rate Chart Age Recovery 50%-65% Endurance 65%-75% Strength 75%-85% Intrerval 65%-92% Race Day 80%-92% 20-23 24-27 28-31 32-35 36-39 40-43 44-47 48-51 52-55 56-60 100-129 125-149 149-168 129-182 98-126 126-146 146-165 126-178 96-123 123-143 143-162 123-175 94-120 120-140 140-159 120-172 92-118 118-137 137-155 118-168 90-116 116-134 134-151 116-164 88-113 113-131 131-148 113-161 86-110 110-128 128-145 110-157 84-108 108-125 125-141 108-153 82-105 105-122 122-139 105-150 160-182 155-178 153-175 150-172 146-168 143-164 140-162 137-157 133-153 131-150 ™ RECOVERY ENERGY ZONE (50%-65% of MAXIMUM HEART RATE (MHR)) Recovery rides allow your body to heal, prevent burnout and reduce the risk of injury— making them an essential component of any exercise program. ™ ENDURANCE ENERGY ZONE (65%-75% of MHR) Endurance rides build strength and stamina by maintaining a steady heart rate and a comfortable pace over an extended period of time. ™ STRENGTH ENERGY ZONE (75%-85% of MHR) This zone improves cardiovascular fitness and builds strength by blending increased resistance with longer distances. ™ INTERVAL ENERGY ZONE (65%-92% of MHR) Interval training teaches your body to recover quickly after performing at peak levels by incorporating bursts of speed and power with periods of recovery. ™ RACE DAY ENERGY ZONE (80-92% of MHR) This energy zone is the ultimate challenge and an unbeatable way to test your fitness and measure your progress. Page 25 SPINNER® OWNER’S GUIDE MAINTENANCE _ MAINTENANCE _ This section provides the p rocedures to maintain the Spinner® indoor cycling bikes in serviceable condition. Differences between models are noted where applicable. MOVING AND LEVELING To move the bike to a new location: Lift the bike from the rear and use the front wheels (located on the front leg, below the handlebar) to roll the bike from one location to another. To level the bike: Use the four leveling adjusters (located on the underside of the front and rear legs) to compensate for uneven floor surfaces. PREVENTIVE MAINTENANCE Perform regular scheduled preventive maintenance procedures to maintain your Spinner® indoor cycling bike in serviceable condition. TOOLS Tools required for service and maintenance of your Spinner® indoor cycling bike are listed below. Tool Purpose Pedal Wrench, 15mm* Remove and install pedals. Shimano-compatible Bottom Bracket Tool* Remove, install and adjust the bottom bracket. (Spinner® V) Cotterless Crank Puller* Remove crank. Metric Allen Wrench Set and Metric Socket, 2mm ~ 6mm Install and adjust leg bolts, chain tensioner, brake pad and crank bolts. Crescent (adjustable) Wrench Adjust chain tension. Torque Wrench Adjust crank arm. * Available at local bike or fitness-related stores. DAILY MAINTENANCE The service life of your Spinner® indoor cycling bike will be determined by how consistently you perform the daily maintenance procedures. Dry the Spinner® indoor cycling bike after each use to remove sweat and moisture. It is best to use a liquid non-abrasive cleaner and water solution. Wipe Down / Cleaning To prevent the build-up of rust and other forms of corrosion, wipe down the bike at the end of each day (or preferably at the end of each class). Raise all posts to the highest setting to expose moisture. Using an absorbent cloth, focus on all areas that perspiration can settle. Give particular attention to the following areas: o Handlebar o Seat / adjustable slide for the seat o Flywheel o Back leg assembly o Chain guard o Brake knob and bolt assembly o Pop-pins o Leveling feet NOTE: Never use abrasive cleaning liquids or petroleum-based solvents when wiping down the bike. NOTE: Release all tension from the resistance knob after each use to allow for perspiration to evaporate. If bikes are used in a class setting, the instructor may direct class participants to release all tension for the resistance knob after each use. Inspection / Adjustment Page 26 SPINNER® OWNER’S GUIDE Inspect major moving parts that require constant proper torque. Loose or misadjusted parts can result in personal injury or damage to the bike. Check the following parts for security and/or proper...
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