M3i INDOOR GROUP CYCLE
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HOW TO EXERCISE ON THE BIKE
Start Your Exercise:
1. Set the Resistance Lever down and set the Pedal that
corresponds to your leading leg pointing forward.
2. Clip in, or step in, to the Pedal with your leading leg,
followed by your trailing leg to mount the bike.
3. Check that the cleats are properly secured to the Pedals,
or pull up on the Pedal Strap to tighten the Pedal Cage
(snug to fit), before you start your exercise.
End Your Exercise:
1. Bring the Flywheel to a complete stop using the Pedals
or the Resistance Lever/Emergency Brake.
2. Kick your heel away from the bike to clip out. Pedal Cage
Riders: push down on the buckles to release the Pedal
Strap tension.
3.
Step off of the higher Pedal first, then the lower one, to
dismount.
The M3i cycle is intended for cardiovascular workout. Special programs have been designed for group exercise environments.
The bike must always be used in a supervised area under control of a trained and authorized instructor. The following
pages are a brief overview for the safe and proper operation of the bike.
POSTURE
RIDE SET UP
WARNING: To prevent injury, always wait until the
Flywheel comes to a complete stop before you attempt to
dismount the bike.
CAUTION: Ensure ride set up supports proper body positioning and all adjustments are secure before your ride. Be
sure to stretch and warm up prior to your ride to help avoid injury. Add time to cool down and stretch after your ride to
reduce stiffness/soreness. Failure to follow this instruction may result in injury.
Set the three points of contact on the bike to support proper body positioning:
SEAT
Set the Seat height to align with the top of your hip when standing beside the bike.
HANDLEBAR
Set the Handlebar height at, or slightly above, Seat height.
PEDALS
Place the widest part of the foot on the Pedal, or clip in with cycling shoe cleats (SPD). Set the Resistance Lever
to a lighter gear and begin pedaling. Slow or stop pedaling and check your ride set up:
•
Knee — A slight knee bend must be present when the foot is at the lowest position. The knee must not be locked (i.e., the
seat is too high) or have too much flexion (i.e., the seat is too low).
•
Handlebar Depth — Ensure setting supports a comfortable riding position: slight bend at the elbows, neutral spine
position, and shoulder blades drawn back and down.
•
Seat Depth — The front of the knee should be in line with the widest part of the foot when the Pedal is positioned at three
o
’
clock (away from Flywheel).
Get off the bike before you make any adjustments.
1
2
3
As in any activity, proper posture is important. The preferred
riding posture is to:
•
Maintain a neutral spine and slightly hinge forward
from the hips.
•
Keep a natural curve in the low back.
•
Activate the core (midsection; deep abdominal
muscles).
•
Open up across the collarbones.
•
Draw the shoulder blades back and down.
•
Keep the elbows slightly bent when the hands are
placed on the handlebar.
•
Maintain good lower body alignment from the hip to
the knee, down to the second toe.
Figure 15. Proper Riding Posture
Neutral Spine
Core Activation
Hip Hinge
