Keiser M SERIES, Руководство пользователя

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RACE RE-CREATION
Create a race, moment by moment, for your
riders. The race begins and ends in the mind. Be
as descriptive as possible. For example, let an
imaginary gun go off and sprint to the front of the
pack. Rest for a few moments, then attack your
first hill by adding heavy resistance to the gear
lever. Sprint down the other side of the hill with
light resistance and push steadily into a headwind
with moderate resistance on your gear lever.
Assume your sitting aerodynamic riding position
and make a break. Shift into a heavy gear and
stand in an aerodynamic riding position. Hold that
position as you power away from the pack. You
are far ahead so you sit upright and take a drink.
Cruise comfortably in your sitting position holding
your lead. Work together with your teammates
creating a circular pace line to the end 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.
Simulate the draft by keeping RPM the same
but decrease or increase power by changing
the gears. For example, on a heavy wind day
cue to add 40 Watts and on a light wind day
add only 20 Watts.
TIME TRIALING
Time trialing is an all-out effort for a given period
of time. Riders should not have anything left at
the end of the time trial. Encourage riders to
challenge themselves to work outside of their
comfort zone for the entire drill.
Try to cover a set distance in the shortest
time possible. The work effort should remain
the same throughout the entire period.
Repeat the drill later on in the class to
see if your riders can achieve similar or
better results.
Utilize heart rate or power outputs to ensure
riders are working at a range that is optimal
to achieve an all-out effort without peaking
too early.
DRILLS
DRILLS