Vasa ERGOMETER User Manual

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VASA, INC.

1 ALLEN MARTIN DRIVE

ESSEX JUNCTION, VERMONT USA 05452

TEL: 802.872.7101

FAX: 802.872.7104

EMAIL: info@vasatrainer.com

WEB: www.vasatrainer.com

e e r r g g

PART 1 - Assembly .................................................. 2

Parts List and Parts Descriptions ............................. 2-3

Assembly Instructions .......................................... 4-10

Monitor Installation .............................................11-16

Post-Assembly Safety Checklist ................................ 17

Recording Order Information ................................... 18

PART 2 - Using the Vasa Ergometer ..................... 19

Safety Review .....................................................19-22

Resistance Settings ............................................23-25

Using the Vasa Monitor ........................................26-37

Monitor Summary of Functions ................................. 38

PART 3 - Technique & Form .................................. 39

Swim Stroke Technique .......................................40-44

Surf Paddling Technique ......................................45-46

Kayak & Canoe Paddling Technique ......................47-48

Nordic Poling Technique ......................................49-50

Other Exercises ...................................................51-52

PART 4 - Swim Training Tips & Workouts ............ 53

High Elbow and Pulling Path .................................... 53

Drills for Improving Swim Technique .....................54-58

Stroke Rates of Olympic Swimmers .......................... 59

Training Videos ....................................................... 59

Workouts & Tips from Coach Richard Shoulberg ........ 60

Workouts: General .............................................61-63

Workouts: Triathlon/Open Water Swim ................64-67

Training Log ........................................................... 68

Racing: Vasa Challenge & World Rankings ...........69-70

Training Notes ........................................................ 71

PART 5 - Maintenance & Troubleshooting ............ 72

Maintenance Instructions .....................................72-77

Troubleshooting ..................................................78-79

Guarantee & Warranty Information .......................80-81

PART 6 - Vasa Extras ............................................. 82

Accessories & Replacement Parts .........................82-83

O O M M ETE E R R

O O M M ET

ETE E R R

the swimming treadmill

USER'S MANUAL

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Page 1: Table Of Contents
Assembly Instructions .......... 4-10 Monitor Installation ..........11-16 Post-Assembly Safety Checklist ........ 17 Recording Order Information ........18 PART 2 – Using the Vasa Ergometer ..... 19 Safety Review .............19-22 Resistance Settings ..........23-25 Using the Vasa Monitor ........26-37 Monitor Summary of Functions ......... 38 PART 3 –...
Page 3 12B-PS wrench - 7/16” 14B-PS wrench - combo 9/16” & 1/2” 14D-PS screwdriver VE-1-SDR If you ordered the SWIM ERGOMETER, you will receive these additional items: EXERCISE HANDLES 8M-WHD SMALL BOX INSIDE BOX 1 POWER PADDLES PWR PPAD 1 pair SMALL BOX INSIDE BOX 1 BOX 2 CONTENTS (measuring 89”x3”x3”)
Page 4: Assembly Instructions
V A S A Choice of World Champions V A S A METERS /100M WATTS Setup Review Display Shift...
Page 5 Figure B U-BOLT SEAT cARRiAGE tighten with 7/16” wrench 1” hex cap screw (brass colored) CAUTION: do not over tighten lock washer flat washer BOTTOM SiDE Of BENch BENch Vasa Ergometer User’s Manual May 2012 PART 1 - Assembly...
Page 6 This is normal, since the rollers need to conform to the monorail. you’ll need to do about 25 - 100 repetitions on your Vasa Trainer before the rollers wear and conform to the monorail and roll smoothly. As the rollers wear, they’ll leave some residue on the monorail which needs to be wiped off regularly with a ScotchBrite pad, or a non-abrasive or cloth rag.
Page 7: Part 1 - Assembly
1. insert and tighten 2 1/2” button head attach the tether cord to the seat carriage U-bolt and screw and hex jam nut. the rear stanchion D-ring 2. tighten socket set screw with 3/16” hex key wrench Vasa Ergometer User’s Manual May 2012 PART 1 - Assembly...
Page 8 STEP 5: UNPAcKiNG fRONT ERGOMETER ASSEMBLY (BOX #3) SAVE 5.1. Lay the front end box down on “SIDE 1” (Figure A). PAcKAGiNG 5.2 Open bottom end of box (Figure B). DO NOT OPEN TOP OF BOX. Remove the cardboard insert & set aside. Leave the bag on the assembly.
Page 9: Installation Tip
Align the holes. Be sure to have a secure hold on the frame so it does not fall over. NOTE: you may need to loosen the socket set screw on the corner of the front Ergometer assembly (Figure B) using the 3/16” hex key allen wrench. Do not remove the socket set screw.
Page 10 Attach the clip to cord loop on paddle shaft on paddle D-ring on handle SNAP PiN Figure C Join the two snap pin sections of the Paddle Shaft together. SNAP PiN hOLE Vasa Ergometer User’s Manual May 2012 PART 1 - Assembly...
Page 11: Monitor Installation
8.2. Insert the two “AA” batteries (included) into the battery compartment on the back side of the monitor. IMPORTANT: REMOVE THE BATTERIES if the Vasa Ergometer will be idol for 3 months or more. STEP 9: ATTAchiNG ThE cABLES TO ThE PERfORMANcE MONiTOR NOTE: Step 9 is informational only at this time.
Page 12 STEP 10: POSiTiONiNG ThE PERfORMANcE MONiTOR There are four mounting options based on the type of training you will be doing on your Vasa Ergometer. Review all the mounting options below to decide which will be the best location for your specific training needs.
Page 13 (Swim, Surf Paddling, etc.) you will be attaching the monitor to the monitor mounting stem located just above the damper door on the front ergometer assembly (Figure A). Cable wires should be coming out of cable channel above the damper door.
Page 14 Figure D Slide hose clamp over Adjust ANGLE by tilting position of Join mounting ball and socket prongs & tighten clamp monitor. Clamp will hold desired together by turning “clockwise” angle. Vasa Ergometer User’s Manual May 2012 PART 1 - Assembly...
Page 15 2 inches below the monorail bracket. This will provide optimal viewing of the monitor for athletes looking to use their Vasa Ergometer for a variety of workouts. 10C.1. Follow all of the directions on the previous page (STEP 10B) for the installation of the L-Bracket and high monitor mount.
Page 16 Best viewing angle for exercises done from seated or kneeling on bench. (Kayak, Canoe, Nordic Poling, Physical Therapy) CAUTION: Vasa, Inc. does not recommend this mounting location for commercial use. Inexperienced users are more likely to cause damage to the monitor by accidentally letting go of the handles/paddles during a workout which could easily hit the monitor.
Page 17: 1-3. Post Assembly Safety Checklist
1-3. POST ASSEMBLY SAfETY chEcKLiST Please review the steps below to assure that your Vasa Ergometer is assembled correctly and ready for safe (check if complete) fRONT 1. ____ Button head screw and nut are assembled on front stanchion head and monorail.
Page 18: Recording Order Information
1.4 - REcORD ORDER iNfORMATiON Now that you have completed the assembly, please take a minute to record some information found on your Vasa Invoice. This will allow us to service you better in the future. Please record: INVOICE NUMBER: ____________ DATE OF INVOICE: ____________ If you have any questions at this point with the assembly, please contact us.
Page 19: Part 2 - Using The Vasa Ergometer
2.1. SAfE OPERATiON GETTiNG SAfELY ON AND Off Getting safely on and off your Vasa Ergometer is an important part of your program. Please follow the guidelines below. CAUTION: Do not suddenly release the paddles or handles while using the Ergometer. They could strike the monitor or front assembly and cause damage or injury.
Page 20 CAUTION: Do not pull the drive cord past the end of the ergometer. This could result in damage to the Ergometer. CAUTION: Do not suddenly release the paddles or handles while using the Ergometer. They could strike the monitor or front assembly and cause damage or injury.
Page 21: Safety Reminders
• Do not operate if the plastic covers on the front assembly are removed. • Do not pull the drive cords past the end of the Vasa Ergometer. If the drive cords becomes difficult to pull (like the cord is stuck), do not continue to pull as this may damage your Ergometer.
Page 22 Ergometer. SEcURiNG YOUR VASA ERGOMETER iN A PUBLic SETTiNG If your Vasa Ergometer is left in a public area, you may wish to “secure or vandal-proof” it to avoid unau- thorized use. We recommend the following: 1.
Page 23: Resistance Settings
2.2. SETTiNG ThE RESiSTANcE ON ThE VASA ERGOMETER The flywheel and the damper door work in concert to affect the resistance you will feel using the Vasa Ergometer. Tether cords are used to restrict the distance the bench travels on the monorail, and are not intended as resistance cords.
Page 24 Monitor Operation. TEThER cORDS The tether cords that come with your Vasa Ergometer are designed to prevent the seat from rolling too far forward. The user will be able to complete a full range of motion without their hands hitting the front pulley brackets. Tether cords come in 2 types: medium and hard (thicker).
Page 25: Getting Started
Step 3: Hold the SHIFT and then press the ON/OFF button again so the monitor will METERS 8000 display load cell parameters (for Vasa use). Release buttons. 3:00 Step 4: Hold the SHIFT and press SETUP button. Release buttons and the display /100M will turn off (you will hear a short beep).
Page 26: Using The Vasa Monitor
STROKES / MiNUTE Setup Review Display Shift Figure E - STROKE MODE ELAPSED TiME STROKES / MiNUTE STROKE POWER WATTS FORCE Setup Review Display shift button Shift down arrow Vasa Ergometer User’s Manual May 2012 PART 2 - Using the Vasa Ergometer...
Page 27: Basic Mode
NOTE: If the monitor senses the fan wheel is idol for 10 seconds, the monitor will “power down” and you will loose your workout data. If you choose to PRE-SET yOUR TIME or DISTANCE, the monitor will continue to retain data (see page 32 for full details). Vasa Ergometer User’s Manual May 2012 PART 2 - Using the Vasa Ergometer...
Page 28 Bottom Left: STROKE RATE in strokes per minute STROKE POWER STROKES / MiNUTE Setup Review Display For more information on meters and pace, see the end of this section. Shift Vasa Ergometer User’s Manual May 2012 PART 2 - Using the Vasa Ergometer...
Page 29: Stroke Mode
Review Display push “display” to get into sub-mode Shift Shift Setup Setup Review Display Review Display Shift Shift press and hold “shift” then press “stroke” (down arrow) Vasa Ergometer User’s Manual May 2012 PART 2 - Using the Vasa Ergometer...
Page 30 Bottom Right: STROKE LENGTH for right side Bottom Left: STROKE LENGTH for left side STROKE LENGTh L Setup Review Display STROKE LENGTH is measured in centimeters. Shift Vasa Ergometer User’s Manual May 2012 PART 2 - Using the Vasa Ergometer...
Page 31 When you are ready for the next set, press the setup button twice to begin timing your next interval. (Of course, you can always use your own watch or pace clock to time rest periods between intervals.) Vasa Ergometer User’s Manual May 2012 PART 2 - Using the Vasa Ergometer...
Page 32 Review Display drive cords, it will to set rest begin counting down after programing distance interval the distance and rest interval, press setup to exit Shift Shift Vasa Ergometer User’s Manual May 2012 PART 2 - Using the Vasa Ergometer...
Page 33 Setup Review Display Setup Review Display drive cords, it will begin counting down after programing time and rest the time interval, press setup to exit Shift Shift Vasa Ergometer User’s Manual May 2012 PART 2 - Using the Vasa Ergometer...
Page 34 25M splits. Setup Setup Setup Setup Review Display Review Display Review Display Review Display Shift Shift Shift Shift Split #1 Split #2 Split #3 Split #4 Vasa Ergometer User’s Manual May 2012 PART 2 - Using the Vasa Ergometer...
Page 35: Software Version
R e v i e w D i s p l a y Shift Setup Review Display S h i f t ➊ press and hold SHIFT, then press POWER Shift Vasa Ergometer User’s Manual May 2012 PART 2 - Using the Vasa Ergometer...
Page 36 5. The monitor is ready to use. you may start by pressing ON/OFF or just exercising. REMOViNG ThE MONiTOR It is NOT recommended that you remove the monitor from the Vasa Ergometer on a regular basis. If you need to remove the monitor, it is suggested that you remove the batteries. When you reconnect the monitor make sure to follow the RE-ZERO procedures stated above.
Page 37 METERS AND PAcE cALcULATiONS iN ThE MONiTOR The Vasa Ergometer Monitor simulates the performance of the athlete by measuring the force (many times per second) during a stroke and powering a model through the water using that information. During each increment the monitor calculates the distance covered (swimmer/kayaker depending on which mode you are in) in that increment and adds that to the total distance.
Page 38: Monitor Summary Of Functions
Connect cables, turn POWER OFF and wait for delayed beep. Turn POWER ON (do not pull on cords). Power back OFF and wait for delayed beep. Complete and ready for use. Vasa Ergometer User’s Manual May 2012 PART 2 - Using the Vasa Ergometer...

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