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for others, are problematic (the body sinks, the hands are too narrow), it's really not the intended use of the

bike.

¥ Avoid the word TENSION. Refer to the beginning of the YouTube video where it says "6 levels of resistance".

Use the word resistance throughout.

¥ There are no specific pedal cadences or resistance to be dictated to riders. Riders are better to use

perceived exertion. We have a scale in the book, but simply, use a scale of 1‐10, with 6‐8 representing a

good range for cardio work. Resistance should be light for novice riders and rehab purposes.

Trainer Reference Guide

"Saddle": means to be seated on the bike saddle, with hands on the handlebars.

"Saddle-Upright": means to be seated with hands OFF the handlebars.

"Standing": off the saddle, hands on the handle bars; body is more vertical than seated

alignment. Pedaling action is happening directly below the hips. It is recommended that

riders use the handlebars in this position, rather than pedaling hands off.

Riding

Hands/arms position

Position

Standing

Hands remain on the handle

bars while standing.

The body is tall and straight,

not hunched over the handle‐

bars.

Grip should be firm but

relaxed.

Connie Jasinskas, M.Sc., CEP

Avoid tensing the shoulders

and neck.

Terminology

Class Component

Length of time & Resistance level

Cardiovascular Exercise

Intervals:

1‐2 minutes at a time,

increase when possible.

Start with shorter intervals of

10 – 20 seconds if the rider is

inexperienced or unfit.

www.FortheLoveofFit.com www.AquaStretchCanada.com

Gradually increase the time

spent standing, and / or

increase the resistance

setting on the bike.

Riders can adjust cadence to

increase the challenge of the

interval. Faster is more

difficult. However, smooth

pedal stroke should always

be maintained.

Perceived exertion levels of 7

– 9 are appropriate unless

health concerns dictate

otherwise. Medical

clearance for cardiovascular

exercise should be

mentioned.

(Resistance – moderate to

high)

Saddle

Saddle-Upright

Maintain long, strong

alignment throughout these

intervals.

Inability to maintain

alignment and / or the

smooth efficiency of the

pedal stroke means the work

interval is too challenging –

sit and resume seated

pedaling until you are

recovered sufficiently to try

another standing interval.

Monitor the comfort of the

low back and knees during

this activity.

Adding arm movement to

this position is not advised

for most. Very experience

riders may achieve this, but

alignment and smooth pedal

stroke are always the

priority.

Vigorous arm movements

combined with inadequate

core stability can cause the

bike to tip while riding – not

recommended.

Standing

Helpful Cues

Revised 5/10/16