Spinner ® Velo XT Owner’s Manual
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®
SPINNING® SAFETY u u u u u u u u u u u Read all warnings posted on the exercise bike. Read the owner’s manual and follow it care fully before using you Spinning Bike. Set up and operate the Spinning bike on a solid level surface. Inspect the Spinning Bike for worn or loose components prior to use. Tighten/replace any loose or worn components prior to using. Don not wear loose or dangling clothing while using the exercise bike. Care should be taken in mounting or dismounting the exercise bicycle.
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.
GEAR UP The right gear makes a great ride even better. Padded cycling shorts Moisture-wicking tops will keep you cool and will make your ride dry even when you’re more comfortable. hot and sweaty. A gel cushioned seat cover is a great alternative to padded cycling shorts. A heart rate monitor will help you control your workout and improve your results. Visit spinning.com for a full selection of Spinning® essentials.
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 for warm-up, cool-down and light to moderate intensity seated flats. Form loose fists and rest the outsides of your hands on the handlebars. Keep your elbows and shoulders relaxed. HAND POSITION 2 is used at all times except out-of-the-saddle climbs.
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.
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.
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.
Spinner ® Velo XT OWNER'S MANUAL SPINNING® VIDEO 4 WEEK RIDE GUIDE RIDE ON: AN ENDURANCE PEDAL POWER: A STRENGTH CRANK IT UP: AN HEART RACER: A RACE DAY ENERGY ZONE™ RIDE ENERGY ZONE™ RIDE INTERVAL ENERGY ENERGY ZONE™ RIDE Transform your body into a fat burning machine with this energizing ride. Use cadence building and resistance loading to build shapely legs and a toned tush. ZONE™ RIDE Push yourself to new limits with this Race Day ride.
PREVENTING RUST PEDALS After each use, raise handlebar and seat posts to the highest settings to expose moisture. Using an absorbent cloth, focus on all areas where perspiration can settle. PROTECTING YOUR BIKE’S FINISH After each ride, protect your bike’s finish by wiping it down with a damp cloth. You may use bike cleaner but do not use de-greasers. When cleaning your bike be sure to keep your hands and fingers clear of a moving drivetrain. Check pedals weekly to ensure that the threads are tightened.
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 around or tilt.
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 necessary. 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.
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 questions 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.
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.
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.
