Riding Positions - Keiser M Series Manual

RIDING POSITIONS

It is not necessary to memorize hundreds of body positions and grips. Instead, it is more important to have
good positioning and control of both the upper and lower body within the following postures:
1. BASIC
Cadence: 60–110 RPM
When seated on the bike, body weight should be evenly
Overview:
distributed across the saddle, handlebars and pedals. The basic posture
serves as a point of reference for all other positions.
• Shoulders, neck and arms are relaxed
Proper alignment is kept through the wrists
•
Shoulder girdle and cervical spine are in neutral alignment
•
Pelvis is in a neutral position and the rider is activated through the core
•
The rider's feet are in contact with the pedals
•
• Knees are parallel and in line with the second toe
2. SEATED CLIMB
Cadence: 60–90 RPM
Seated climbing is the rider's first taste of climbing a
Overview:
simulated hill.
Adding moderate to heavy gears automatically forces riders to shift
•
slightly towards the back of their saddles
The upper body should remain relaxed with hands lightly gripping
•
the handlebars. The amount of force required for the grip should
be minimal.
A hook complements this position
•
3. STANDING CLIMB
Cadence: 60–90 RPM Heavy Climb:
In standing climb, riders gear up to a higher resistance and
Overview:
transition to a standing position. There is a natural and slight body sway to
create momentum and to power each pedal stroke.
• Keep each pedal stroke smooth and fluid
Keep the center of gravity low in the body so very little body weight is
•
placed on the handlebars
• The rider's movement should be controlled while weight is over the
pedals to add torque and power
Riders should feel the nose of their saddle on each pedal stroke.
•
The hips remain level and facing forward.
Cadence speed of 60–90 RPM is recommended for climbing; varying
•
from heavy to light resistance
Heavy climbs require that the weight be shifted back, with RPM
•
from 60–75
• Faster climbs require the weight to be shifted slightly forward and to the
middle of the saddle with 75–90 RPM
60–75 RPM Faster Climbs:
-23-
75–90 RPM