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for o thers, a re p roblematic ( the b ody s inks, t he h ands a re t oo n arrow), i t's r eally n ot t he i ntended u se o f t he

bike.

¥ Avoid t he w ord T ENSION. R efer t o t he b eginning o f t he Y ouTube v ideo w here i t s ays " 6 l evels o f r esistance".

Use t he w ord r esistance t hroughout.

¥ There a re n o s pecific p edal c adences o r r esistance t o b e d ictated t o r iders. R iders a re b etter t o u se

perceived e xertion. W e h ave a s cale i n t he b ook, b ut s imply, u se a s cale o f 1 -‐ 1 0, w ith 6 -‐8 r epresenting a

Trainer Reference Guide

good r ange f or c ardio w ork. R esistance s hould b e l ight f or n ovice r iders a nd r ehab p urposes.

"Saddle": m eans t o b e s eated o n t he b ike s addle, w ith h ands o n t he h andlebars.

"Saddle-Upright": m eans t o b e s eated w ith h ands O FF t he h andlebars.

"Standing": o ff t he s addle, h ands o n t he h andle b ars; b ody i s m ore v ertical t han s eated

alignment. P edaling a ction i s h appening d irectly b elow t he h ips. I t i s r ecommended t hat

riders u se t he h andlebars i n t his p osition, r ather t han p edaling h ands o ff.

Riding

Hands/arms position

Position

Standing

Hands r emain o n t he h andle

bars w hile s tanding.

The b ody i s t all a nd s traight,

not h unched o ver t he h andle-‐

bars.

Grip s hould b e f irm b ut

relaxed.

Connie J asinskas, M .Sc., C EP

Avoid t ensing t he s houlders

and n eck.

Terminology

Class Component

Length of time & Resistance level

Cardiovascular E xercise

Intervals:

1-‐2 m inutes a t a t ime,

increase w hen p ossible.

Start w ith s horter i ntervals o f

10 – 2 0 s econds i f t he r ider i s

inexperienced o r u nfit.

w ww.FortheLoveofFit.com w ww.AquaStretchCanada.com

Gradually i ncrease t he t ime

spent s tanding, a nd / o r

increase t he r esistance

setting o n t he b ike.

Riders c an a djust c adence t o

increase t he c hallenge o f t he

interval. F aster i s m ore

difficult. H owever, s mooth

pedal s troke s hould a lways

be m aintained.

Perceived e xertion l evels o f 7

– 9 a re a ppropriate u nless

health c oncerns d ictate

otherwise. M edical

clearance f or c ardiovascular

exercise s hould b e

mentioned.

(Resistance – m oderate t o

high)

Saddle

Saddle-Upright

Maintain l ong, s trong

alignment t hroughout t hese

intervals.

Inability t o m aintain

alignment a nd / o r t he

smooth e fficiency o f t he

pedal s troke m eans t he w ork

interval i s t oo c hallenging –

sit a nd r esume s eated

pedaling u ntil y ou a re

recovered s ufficiently t o t ry

another s tanding i nterval.

Monitor t he c omfort o f t he

low b ack a nd k nees d uring

this a ctivity.

Adding a rm m ovement t o

this p osition i s n ot a dvised

for m ost. V ery e xperience

riders m ay a chieve t his, b ut

alignment a nd s mooth p edal

stroke a re a lways t he

priority.

Vigorous a rm m ovements

combined w ith i nadequate

core s tability c an c ause t he

bike t o t ip w hile r iding – n ot

recommended.

Standing

Helpful Cues

Revised 2/4/16