User's Manual

Next, add a little hill while maintaining the same intensity. Remain seated and ride a progressively steeper hill
by gradually adding resistance every 3-4 minutes. Try to maintain the same intensity of 80%. In order to do so,
one will have to slow his/her legs down as the hill becomes steeper. Ride at 80, 75, 70, 65 and 60 RPM. If one
cannot maintain the intensity he/she should ride at the last cadence where he/she could.
Now for the hard part—transition to a standing climb. Once standing, ride back up the ladder from 60 to
80 RPM, reducing the resistance slightly each time. It will be difficult to maintain the 80% MHR as the hill
becomes less steep because heart rate often rises with faster cadences on a hill. Take caution to find the
correct amount of resistance (one that allows the rider to maintain the desired cadence) while at the same time
staying connected to the crank arms (no jerky pedal strokes). On this drill, reduce the time spent at each level to
1 minute each.
Bounce Test:
This drill introduces a basic and reliable method for determining your maximum cadence and also helps one
determine the highest cadence where one can safely and efficiently pedal without bouncing in the saddle.
Skilled riders can achieve a higher cadence, which will help train leg speed. With training and focus, one can
improve skill and leg speed.
Select a flat road resistance at an aerobic intensity of 70-75% of MHR. Gradually increase the cadence from
80 to 100 RPM about 3 RPM every minute, all on a flat road. One can make subtle adjustments to his/her
resistance if needed. Intensity will undoubtedly increase, but one should hit maximum cadence before reaching
an anaerobic intensity. Stay seated deeply into the saddle while pedaling. Pull the feet back at the bottom and
push forward at the top of the pedal stroke.
If one start to bounce, reduce the cadence a few RPM to determine the exact point one can ride without
bouncing. One will probably need to raise the resistance slightly.
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