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DRILLS OVERVIEW

The following section provides a number of cycling drills to use in Keiser M3/M3i indoor cycling classes.
Modify the drills based on your own creativity and the needs of the riders. Keeping exercise physiology
in mind, the drills can be made more or less intense by increasing or decreasing the recovery times.

INTERVALS

SPEED WORK

POWER DRILLS

CONTROL

CLIMBING

RECOVERY

MUSCLE RECRUITMENT

METRICS

HOW TO INSTRUCT A DRILL

When implementing drills properly in a workout, complete the following instructing steps:

1.

Name the drill

2.

Explain the focus or the goal of the drill

3.

Explain the parameters and instructions of the drill

4.

Implement the drill

DRI

LLS

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Содержание M SERIES

Страница 1: ...2470 S Cherry Ave Fresno CA 93706 USA education keiser com keiser com education 800 888 7009 KEISER INDOOR GROUP CYCLING FOUNDATIONS KeiserPowerED...

Страница 2: ......

Страница 3: ...P Test 32 Power Training Zones 34 Heart Rate 35 Heart Rate Training 36 Rating of Perceived Exertion RPE 39 What are Kilocalories 40 Modifying Intensity 41 METHODOLOGY Class Design 42 Interval Training...

Страница 4: ...THE KEISER STORY More than 20 years ago Keiser set out to create a bike that would exceed the demands of indoor group cycling 2...

Страница 5: ...s longtime tradition of exercise innovation which began four decades ago when we introduced pneumatic resistance technology to the strength training industry By providing an alternative to outdated ir...

Страница 6: ...eries Indoor Bike 2 Understanding practicing and experiencing the benefits of correct bike set up 3 Implementing metrics by effectively using the components of the on board computer 4 Reviewing basic...

Страница 7: ...esistance Shifter 9 Up Down Handlebars Adjustment with Pull Pin Pull Pin Shown 1 2 3 5 6 7 9 11 12 13 14 15 17 18 16 19 4 8 10 10 Forward Backward Adjustment Lever 11 Multi Placement Handlebars Adjust...

Страница 8: ...second cutout To release lift up on the clip The cage is integrated into the design of the pedal not just added on Curvature of the pedal matches typical shoe design eliminating pressure points on th...

Страница 9: ...OGY MAGNETIC RESISTANCE The M in M Series refers to the eddy current magnetic resistance used in all of the Keiser M Series products M3i INDOOR BIKE M3i TOTAL BODY TRAINER M5i STRIDER M7i WHEELCHAIR A...

Страница 10: ...l passing through two opposing magnets The flywheel a conductor passes through the magnetic field generated by the two powerful magnets located in the magnet housing By increasing or decreasing gears...

Страница 11: ...e Accurate miles or kilometers Reset to Zero with lever change Yes No Reset to Zero after 1 minute of no pedal activity Yes Yes Average Calculations Yes averages are shown when pedaling stops Yes aver...

Страница 12: ...nds when the computer is initially activated the odometer will display the total distance the bike has been ridden This feature is for service and maintenance purposes only After eight seconds the odo...

Страница 13: ...will display the averages from the set This information is shown for 10 seconds After 10 seconds the computer will return to displaying the running and real time information as gathered throughout the...

Страница 14: ...s a free app and available for Apple and Android devices This app allows users to use features such as Free Ride and FTP testing or follow along with pre designed workouts The app will collect and all...

Страница 15: ...e class Component IPS Hardware Outcome Collects data The IPS Graphics Generator Unit collects data from every bike in the room and tracks each rider s performance throughout the class Component The In...

Страница 16: ...gear lever in the position of greatest resistance highest gear While making adjustments the instructor may adjust the rider s bike with the participant off the bike or while the rider is in the stand...

Страница 17: ...CY BRAKE POSITION The resistance shifter allows the rider to safely slow or stop the motion of the flywheel Move the resistance shifter up to increase the gear and slow the motion of the flywheel This...

Страница 18: ...of each foot over the center of the pedals Because the cages are made for various foot sizes refrain from pushing the toes to the end of the cage If cycling shoes with SPD compatible clips are worn c...

Страница 19: ...owest part of the handlebars should be slightly higher than the saddle height Handlebars positioning may also be affected by low back flexibility hip flexibility and core stability and may change as m...

Страница 20: ...high Uneven rocking from side to side may result in hip or back injuries Facing the rider Observe whether the rider is pedaling with the knees bowed outward beyond their normal ergonomic position indi...

Страница 21: ...n most comfortable riding position 7 Rotate the pedal to the bottom position crank arms perpendicular and check the amount of flexion at the knee observing for a slight knee bend 8 Check fore and aft...

Страница 22: ...protect the lower back this cue is actually ineffective when applied to indoor cycling and typically leads to lumbar flexion Standing sideways to a mirror or lying on the floor try the following posi...

Страница 23: ...ways cue riders to maintain a proper alignment from the hip to the knee to the second toe POSITION ON THE SADDLE Keiser designed its bike saddle with a rider s comfort in mind Finding a comfortable po...

Страница 24: ...Elbows are slightly flexed avoiding external rotation Maintain a comfortable and secure grip Ideal position for adding resistance and well suited for good control of the upper and lower body Ideal for...

Страница 25: ...n 3 STANDING CLIMB Cadence 60 90 RPM Heavy Climb 60 75 RPM Overview In standing climb riders gear up to a higher resistance and transition to a standing position There is a natural and slight body swa...

Страница 26: ...ndlebars The nose of the saddle should graze the inner thighs with each pedal stroke 5 TIME TRIALING Cadence 90 100 RPM Overview The time trialing posture allows cyclists to ride slightly faster Rider...

Страница 27: ...vement The muscles in the rest of the body work in an isometric manner except during specific actions such as a standing climb and stabilize the body s position while maintaining balance The main leg...

Страница 28: ...and regularly cue proper posture maintaining neutral spine with the shoulders and arms relaxed The grip on the handlebars should be light There should always be hand contact with the handlebars unles...

Страница 29: ...he workout The Keiser indoor cycle is based on 24 gears and goes from gear 1 lightest to gear 24 hardest For those riders who prefer specific numbers the following gear ranges are recommended Note tha...

Страница 30: ...20 seconds Limited supply in the muscles 2 ANAEROBIC LACTIC ACID SYSTEM Used during high intensity exercise 80 max HR heart rate No oxygen is required so it can be initiated quickly Depleted within 6...

Страница 31: ...of force and speed distance time To maximize power output riders must regulate gear and RPM While pedaling fast may appear challenging without any resistance the power output is low In contrast pedal...

Страница 32: ...achieve specific Watts goals Application Repeat a specific drill e g hill drill at the same Watts range for two to three sets Identify gaps in training Application For example a rider may be strong i...

Страница 33: ...10 Correction Factor 20 Minute Test 5 Correction Factor Peak Power Peak Power is the highest power output a rider can achieve Typically this is measured by attempting to reach maximum power during a 1...

Страница 34: ...LAP Intl End YOU WILL THEN NOTE YOUR POWER AND HR AVERAGES TOTAL TIME 30 min BIKE TIME POWER CADENCE OF MAX HR FTP CALCULATIONS 5 TEST AVERAGE POWER 15 FTP PERSONAL SCORE 250W 38W 212W DATE 08 04 201...

Страница 35: ...TOTAL TIME 3 min Hard Pedal 5 min 80 90 RPM 85 Increase gears as high as possible while sustaining a cadence of 90 RPM during the entire 5 min TEST PHASE COOL DOWN PHASE TOTAL TIME 5 min Easy Pedal 10...

Страница 36: ...105 91 105 Just below to just above Lactate Threshold Continuous sensation of moderate or even greater leg effort fatigue Continuous conversation difficult at best Effort sufficiently high that susta...

Страница 37: ...or the cyclist Heart rate monitoring is an important part of training A heart rate monitor serves as a guide to make sure participants train in conjunction with their indoor cycling power goals and ta...

Страница 38: ...ximum heart rate to determine at what intensity level they should train The percentage of heart rate determines their level of intensity which becomes an excellent fitness guide How exercise feels and...

Страница 39: ...e for one minute The process is repeated three to seven days in a row and the results averaged If participants regularly record their RHR and notice that the numbers increase by 10 it could mean they...

Страница 40: ...p or recovery training formula is 50 70 of estimated maximum heart rate Use the following formula to determine the start up or recovery training zone MAX HR X 50 LOW END FIGURE MAX HR X 70 HIGH END FI...

Страница 41: ...lactic acid and workload Ideally RPE should be moderate to sort of hard to hard during the intense training phases of a workout The best individual to monitor RPE is the rider Instructors should ask o...

Страница 42: ...er and time expended during the ride and the amount of energy needed to sit on the bike while pedaling with no resistance at a slow cadence for one minute This number is commonly used by researchers w...

Страница 43: ...s of active recovery Research demonstrates that posture breaks do not significantly diminish the intensity of the workout 2 SLOW DOWN OR SPEED UP Increasing or decreasing pedal speed will alter intens...

Страница 44: ...ice and edit the workout 8 Put the lesson plan into action COMPONENTS OF THE WORKOUT Every cycling class should follow a basic class design format that includes warm up cardiovascular conditioning pos...

Страница 45: ...he warm up building intensity as the class progresses then slowly decreasing the intensity towards the end of the workout METHODOLOGY POST CARDIO COOL DOWN After the conditioning component of the clas...

Страница 46: ...l out efforts e g 30 seconds with 4 5 minutes of recovery 3 4 sets Tabata Style Interval Training 20 seconds of high intensity with 10 seconds of rest for 8 sets 3 minutes of recovery between sets Hig...

Страница 47: ...Seated Review bike display Proper cycling technique and grips Explain workout WARM UP One 5 00 7 00 ZONE 2 75 85 Seated Increase power and RPMs to change from zone 1 to 2 MAIN One 5 00 12 00 ZONE 2 3...

Страница 48: ...3 90 100 Hold a high RPM at tempo power zone 3 TRANSITION One 2 30 17 30 ZONE 2 75 85 Recover TEMPO TRAINING 10 00 27 30 ZONE 3 70 75 Seated User should remain in the saddle Cycling range with enough...

Страница 49: ...NSITION Two 3 00 29 30 ZONE 2 80 90 Seated Recover INTERVAL SET Three 5x30 15 4 15 33 45 ZONE 3 4 75 85 65 75 Standing Seated Interval segment combining zones 3 and 4 TRANSITION Three 2 15 36 00 ZONE...

Страница 50: ...ne 2 30 27 30 ZONE 2 80 90 Seated Recover INTERVAL SET Two 5x1 1 10 00 37 30 ZONE 2 5 65 75 75 85 Standing Seated 1 Work 1 Recover Challenging work segment TRANSITION Two 2 30 40 00 ZONE 2 80 90 Seate...

Страница 51: ...up can be divided in rows but be sure the instructor has an optimal view INTRODUCTION AND WELCOME The purpose of the welcome is to introduce the instructor explain the components of the workout check...

Страница 52: ...n is received through verbal and non verbal messages 70 of communication is visual so facial expressions convey a majority of our message It s not only what is said but how an instructor looks when sa...

Страница 53: ...tracting the mind while increasing heart rate Music also plays a very important role related to rhythm or cadence work The right choice of music will help instructors manage the tempo of the workout a...

Страница 54: ...with the design of the session PURCHASING MUSIC The Internet provides indoor cycling instructors with tools for searching and finding music Maintaining industry professionalism means respecting copyr...

Страница 55: ...the drills can be made more or less intense by increasing or decreasing the recovery times INTERVALS SPEED WORK POWER DRILLS CONTROL CLIMBING RECOVERY MUSCLE RECRUITMENT METRICS HOW TO INSTRUCT A DRIL...

Страница 56: ...ng recovery LADDERS Work intervals and recovery intervals progressively increase in intensity through the energy systems For example 30 seconds work and 30 seconds recovery 45 seconds work and 45 seco...

Страница 57: ...hout the drill FAST AND FURIOUS This drill simulates demands needed to finish a fast flat race Set baseline cadence at 90 95 RPM Increase gear until anaerobic threshold is reached Each minute increase...

Страница 58: ...sistance ratio to mimic power outputs at different cadences and resistance levels THE EDGE To increase riders aerobic power instruct them to pedal at a steady state just below their anaerobic threshol...

Страница 59: ...nd of the race When you cross the imaginary finish line raise your arms in victory Utilize the RPM gear lever and power output readings and come back to these same levels as you repeat the course laps...

Страница 60: ...5 Watts to his or her current power output level Next increase by 100 or 130 Watts in this example up to 200 of body weight The higher the wattage the shorter the intervals Note that these range incre...

Страница 61: ...ask them to add 5 resistance and lift off of the saddle Have them return to the saddle and pedal at this harder resistance Tell them to keep their upper body smooth their hips shouldn t rock and cue...

Страница 62: ...with a light to moderate gear Ask them to not change gears for the duration of the drill Next slowly increase pedal speed to a cadence of 80 RPM While staying in the saddle have them increase their p...

Страница 63: ...ill can be performed either seated the entire interval or interspersed with some standing work Change the hill intensity easy up and easy down challenging up and easy down easy up and challenging down...

Страница 64: ...short bursts of time e g add 10 15 20 RPM for 15 30 seconds at instructor s cue Increased work and time should just start to push participants to out of breath Work in and out of the saddle HILL ATTA...

Страница 65: ...fort MUSCLE RECRUITMENT Muscle recruitment drills improve your riders pedaling efficiency These drills are ideal as warm up cool down and recovery drills but they also are great intensity drills Obser...

Страница 66: ...laxation techniques incorporate breathing drills or allow riders to catch their breath The objective is to warm down the body by decreasing the speed and resistance of each drill Direct riders to focu...

Страница 67: ...N ORGANS The Golgi tendon organs GTOs are located in the muscle tendon musculo tendinous joint The GTOs Monitor strain on the tendon Monitor force production and tension in the muscle Respond when exc...

Страница 68: ...g the knee to the chest without using the hands Passive Stretching Using an outside force or gravity to increase the stretch For example while standing bring the knee to the chest by holding onto the...

Страница 69: ...spine stays neutral When the maximum range is reached at the hip lengthen the knee while keeping the spine still Feel the hamstring lengthen in the muscle versus in the tendon behind the knee Extend i...

Страница 70: ...stretch in the hip flexor iliopsoas Straighten the spine and extend the leg behind as far as possible without changing the pelvis or lower back position On an inhale reach the same arm overhead to con...

Страница 71: ...ormis Gluteus Maximus Hip External Rotators and into Latissimus Dorsi Application Stand next to the bike and hold onto the handlebars for balance Place the right ankle across the left knee in a Figure...

Страница 72: ...the hip knee and ankle joints The most frequent joint discomfort in cycling emanates from the knee Knee pain must be addressed immediately to prevent further injury All knee related injuries and trea...

Страница 73: ...continuous circle When cycling speeds drop below 60 RPM the pedal stroke will momentarily pause or stop These pauses require riders to overcome inertia with each pedal stroke which may lead to knee pa...

Страница 74: ...CITY 121 150 VO2 MAX 106 120 ANAEROBIC THRESHOLD 91 105 TEMPO 76 90 ENDURANCE 56 75 RECOVER 56 Z5c Z5b Z5a Z4 Z3 Z2 Z1 M3i POWERTEST FTP POWER ZONES 5 TEST Functional Threshold Power 15 NEURO MUSCULAR...

Страница 75: ...one of the byproducts of muscle metabolism It manifests as the burning sensation felt when you exercise hard Maximal Oxygen Consumption VO2 max A very important measure of your potential to become an...

Страница 76: ...enjoys riding the roads rather than the trails Rollers An indoor training device for cyclists allowing them to pedal and work on their balance at the same time RPM Cadence Revolutions per minute when...

Страница 77: ...s and Triathletes Hunter A 2010 Training and Racing with a Power Meter 2nd Ed Nacey G 2016 The Complete Guide to Power Training for Indoor Cycling Training your cycling power indoors to improve your r...

Страница 78: ...________________________________________________ _____________________________________________________________________________________________ _________________________________________________________...

Страница 79: ...___________________________________________________ _____________________________________________________________________________________________ ______________________________________________________...

Страница 80: ..._________________________________________________________ _____________________________________________________________________________________________ ________________________________________________...

Страница 81: ...2470 S Cherry Ave Fresno CA 93706 USA education keiser com keiser com education 800 888 7009...

Страница 82: ...80 2018 Keiser All Rights Reserved...

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