Keiser M SERIES, Руководство пользователя

Страница: 58 / 82

-56-
BREAKAWAYS
The goal of this drill is to add power to a rider’s
pedal stroke. To begin, pedal at a slow cadence
with light resistance. Cue to increase the
resistance, lift out of the saddle and hammer
on the pedals. Ask riders to move their bodies
over each pedal as they drive downward. After
10 seconds or 10 pedal strokes, sit down and try
to maintain the speed set when standing. Slowly
decrease the resistance once you notice the speed
starting to decrease. Keep the power output
elevated until the end of the drill. Remember, in
order for real breakaways to be successful, the
“attack” must be followed by a higher output
work interval.
Utilize the power output to identify peak
Watts generated in each breakaway. Try to
repeat these levels each time.
Have the riders call out when the breakaways
begin but you as the instructor decide when
they are over. To realistically simulate an
outdoor experience, vary the total time in
a breakaway.
SPEED BURSTS
This drill includes short sub-maximal speed
accelerations to acquaint the beginner with the
use of faster speeds.
Utilize the RPMs to identify speed bursts
in a comfortable and appropriate speed
zone for the rider. Utilize these zones in
other drills.
Observe the power, RPM and resistance 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
threshold. Cue riders to pedal hills, sprints or
against a simulated wind by increasing their
resistance and cadence so they are training on the
edge of their anaerobic threshold. Ask them to try
to maintain their intensity for the entire drill.
Utilize the heart-rate monitor feature to
identify a steady state intensity.
Maintain the same power output as you
increase the resistance by one gear and
decrease the RPM appropriately. After a
given period of time, decrease the gear and
increase the RPM, maintaining the same
power output. Repeat.
SPRINTS
Sprints develop your riders’ cycling speed.
Sprinting improves the effectiveness of their fast-
twitch muscle fibers and improves their ability
to use the high-energy ATP stored in muscle
tissues. Have your riders perform sprints at
close to 100% maximum effort by increasing the
resistance first and then increasing speed. Sprints
should be 10–15 seconds in duration. Full recovery
between sprints is very important to allow for the
rebuilding of ATP in the muscles.
Perform sprints in a variety of positions (e.g.,
seated, standing, aggressive seated) and
observe the change in power output on
each sprint.
Ensure riders keep within the recommended
guidelines by keeping their RPM under 110.
DRILLS