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®
Spinner Velo XT
Owner’s Manual
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SPINNER® VELO XT OWNER’S MANUAL TABLE OF CONTENTS Spinning® Safety 1 Welcome to Spinning® 2 Gear Up 3 Bike Setup 3 Hand Positions 4 Riding Positions 4 Stretching 5–6 Heart Rate Guidelines 7 Spinning® Video 4–Week Ride Guide 8 Achieving Your Goals 8 Caring for your Spinner® Velo XT Bike 8–9 Your Spinner® Bike 9 Bike Assembly 10 Testing the Bike 10 Troubleshooting 11 Lubricating the Chain 11 Chain Tension Adjustment 12 Take time now to enter the serial number of your Spinner® Velo XT, manufacture
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SPINNING® SAFETY u Read all warnings posted on the u After exercising, turn the Push Brake System exercise bike. knob to increase resistance so the pedals u Read the owner’s manual and follow it care will not rotate freely and potentially injure fully before using you Spinning Bike. someone. u Set up and operate the Spinning bike on a u If at any time you feel dizzy or have difficulty solid level surface. breathing, gradually stop pedaling and u Inspect the Spinning Bike for worn or loose c
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® Spinner Velo XT OWNER'S MANUAL ® Welcome to Spinning Millions worldwide have lost weight, gained energy and gotten into ® the best shape of their lives with the help of the Spinning program— ® and the Spinner Velo XT bike with accompanying DVDs give you everything you need to join them. Ready to get started? This manual will help you get started to change your body and your life. Visit spinning.com for more information on the Spinning program, Spinning gear and tips that will help you make
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GEAR UP The right gear makes a great ride even better. Padded cycling shorts Moisture-wicking tops A gel cushioned seat A heart rate monitor will make your ride will keep you cool and cover is a great will help you control dry even when you’re more comfortable. alternative to padded your workout and hot and sweaty. cycling shorts. improve your results. Visit spinning.com for a full selection of Spinning® essentials. BIKE SETUP Proper bike setup gives you a more comfortable ride and reduces yo
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® Spinner Velo XT OWNER'S MANUAL HAND POSITIONS The Spinning® program is a simple and effective way to get the fitness results you want. Following are the three hand positions used in the Spinning program. HAND POSITION 1 can be used HAND POSITION 2 is used at all HAND POSITION 3 is only used for warm-up, cool-down and times except out-of-the-saddle for out-of-the-saddle climbs. light to moderate intensity climbs. This position provides Lightly grasp the ends of the seated flats. Form loose fist
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STRETCHING Stretching will help prevent injury and soreness. It keeps the lower back and leg muscles flexible, which enhances physical performance and reduces strain. Below are some key stretches to incorporate at the beginning and end of your workout. You should stretch slowly to the point where mild discomfort is felt in the muscle being stretched. Practice deep breathing through the nose at all times. Do not bounce during the stretch, since this may result in injury. The following streches sh
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® Spinner Velo XT OWNER'S MANUAL STRETCHING (CONTINUED) HIP FLEXORS 1 Assume a lunge position. 2 Place back knee on a towel. 3 Make sure front knee is directly over the foot and ankle. 4 Hands may be placed comfortably on the front thigh. 5 Abdominals are in and hips tucked under. 6 Hold the stretch and breathe. Switch legs after 30-60 seconds. LOWER BACK 1 Start in an all-fours position with your knees hip-width apart, and hands shoulder-width apart. 2 Align your hands under your shoulders
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HEART RATE GUIDELINES Every ride begins with a goal—and heart rate training is an unbeatable way to achieve it. The Spinning® program’s Energy Zone™ system promotes a sound and complete approach to fitness by addressing strength, endurance and recovery. Use the chart below to determine your ideal heart rate for each Energy Zone. For additional heart rate training guidelines or to purchase a heart rate monitor visit spinning.com. Energy Zone™ Heart Rate Chart Age Recovery Endurane Strength Int
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® Spinner Velo XT OWNER'S MANUAL SPINNING® VIDEO 4 WEEK RIDE GUIDE RIDE ON: AN ENDURANCE PEDAL POWER: A STRENGTH HEART RACER: ARACEDAY CRANK IT UP: AN ENERGY ZONE™ RIDE This ENERGY ZONE™ RIDE ENERGY ZONE™ RIDE Use INTERVAL ENERGY Transform your body cadence building and calorie-blasting ride ZONE™ RIDE Push will send your heart into a fat burning resistance loading to yourself to new machine with this build shapely legs and rate and your fitness limits with this level to new heights. energizin
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PREVENTING RUST PEDALS After each use, raise handlebar and seat Check pedals weekly to ensure that the posts to the highest settings to expose threads are tightened. If the pedals have moisture. Using an absorbent cloth, focus become loose, tighten threads with the on all areas where perspiration can settle. wrench supplied to ensure they are securely PROTECTING YOUR BIKE’S FINISH attached. After each ride, protect your bike’s finish WATER BOTTLE CAGES by wiping it down with a damp cloth. Yo
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® Spinner Velo XT OWNER'S MANUAL BIKE ASSEMBLY Please refer to the separately enclosed manual for the assembly of your Spinner® Velo XT. TESTING THE BIKE Use this checklist to perform the bike test procedure. Recheck all the bolts and make sure they are all tightened and that no parts are missing. Test the handlebar and seat post to make sure they move freely and you are able to lock them at different positions. Check the seat to make sure it is level and tight, and does not rotate ar
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TROUBLESHOOTING RATTLING HANDLEBARS/SEAT TOWER Make sure pop pin is correctly locked into place. SADDLE DISCOMFORT Check to ensure the saddle is centered and level. Adjust as neces- sary. Bear in mind that it does take time for the body to adjust to the saddle. A gel cushioned seat cover or padded cycling shorts can make your ride more comfortable. RESISTANCE ROUGH, DRY FEELING WHEN INCREASING RESISTANCE SHAFT Put a few drops of oil underneath the resistance knob and let it run down to the resi
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® Spinner Velo XT OWNER'S MANUAL CHAIN TENSION ADJUSTMENT During normal operation of your Spinner® Velo XT it may become necessary to loosen or tighten your chain for optimum performance. If you have any ques- tions regarding your chain tension, please contact Star Trac customer service at (800) 503-1221 for consultation prior to adjusting the tension of the chain. 1 To access the axle nut on the right side of the Spinner Velo XT you will need to first remove the flywheel adjustment cover. Usi
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The Spinner® Velo XT is not for commercial use, and is warrantied for home use only. Part number 620-7796. Covered by one or more U.S. Patents No. 5,423,728; 5,722,916; 6,155,958; 6,468,185; 6,881,178, U.S. Patent Pending. Spin®, Spinning®, Spinner®, and the Spinning Logo are registered trademarks od Mad Dogg Athletics, Inc. Star Trac® is a registered trademark of Unisen, Inc.
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MAD DOGG ATHLETICS, INC 2111 Narcisus Court Venice, CA 90291 USA phone 800 847 SPIN (7746) or 310 823 7008 fax 310 823 7408 For more information about the Spinning® Program, visit spinning.com STAR TRAC 14410 Myford Road Irvine, California 92606 phone 800 503 1221 or 714 669 1660 fax 714 508 3303 startracusa.com Spin®, Spinning®, Spinner® and the Spinning logo are registered trademarks of Mad Dogg Athletics, Inc. Star Trac® is a registered trademark of Unisen, Inc.
