Keiser M Series Manual
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Summary of Contents for Keiser M Series
- Page 1 FOUNDATIONS KEISER INDOOR GROUP CYCLING keiser.com/education | 800.888.7009 2470 S Cherry Ave | Fresno CA 93706 USA | education@keiser.com #KeiserPowerED...
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Page 3: Table Of Contents
......• Keiser M Series Set-Up .... -
Page 4: The Keiser Story
KEISER STORY More than 20 years ago, Keiser set out to create a bike that would exceed the demands of indoor group cycling. - Page 5 CHANGING THE WORLD OF CARDIO Today, Keiser M Series indoor bikes fit riders of all body shapes and sizes thanks to our groundbreaking V-shape frame. They achieve a quiet — but true — road-bike experience with the industry’s only drive-train built specifically for magnetic resistance.
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Page 6: Foundations
Keiser has worked with education and cycling experts worldwide to develop a comprehensive training program for indoor cycling. Using the Keiser M3/M3i Indoor Bikes, riders experience an indoor ride like no other, enlivened with an authentic cycling experience developed with bike-specific training and drills. -
Page 7: The Keiser Indoor Bike
THE KEISER INDOOR BIKE Before riding the Keiser M Series Indoor Bike, it is beneficial for an instructor to understand all of its components and features. Each component was built with a purpose and enhances the rider’s overall cycling experience. - Page 8 SPD clips PEDAL STRAP The strap on the Keiser M Series Bike Pedal helps to create a snug fit for the rider’s foot once the foot is placed correctly on the pedal and in the cage. To tighten the strap, ensure that the strap is not threaded through the second cutout.
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Page 9: Keiser Technology
KEISER TECHNOLOGY MAGNETIC RESISTANCE The “M” in M Series refers to the eddy current magnetic resistance used in all of the Keiser M Series products. TOTAL BODY STRIDER TRAINER WHEELCHAIR ACCESSIBLE INDOOR BIKE TOTAL BODY TRAINER... - Page 10 An eddy current is an electric current in a conducting material that results from induction by a moving or varying magnetic field. In the M Series, the eddy current is generated by the flywheel passing through two opposing magnets. The flywheel (a conductor) passes through the magnetic field generated by the two powerful magnets located in the magnet housing.
- Page 11 KEISER M SERIES COMPUTER The M Series computer is a powerful teaching and programming tool because: • It provides immediate feedback by displaying various metrics The feedback can help engage and motivate the rider • It helps track a rider’s ongoing changes and improvements from workout to workout •...
- Page 12 The RPM display counts the cyclist’s revolutions per minute on one crank arm. RPM is known as cadence and is the speed at which the cyclist is riding. Keiser recommends that cyclists pedal between 60 to 110 RPM. Power and Energy...
- Page 13 (timed) interval. Using the interval feature on the Keiser indoor cycle is an excellent way to: 1) encourage riders to work at a specific intensity for a defined amount of time and 2) use the information from each set as a comparative tool.
- Page 14 The app will collect and allow the data to be exported and downloaded. The free M Series Instructor App allows instructors to gain a greater understanding of their riders’ performance. The app allows instructors to easily view all M3i Indoor Bikes in a class in a single list, with options to sort and view live data –...
- Page 15 SUMMARY TO SUCCESSFUL M SERIES APP INTEGRATION Identify the Keiser indoor cycle as an M3i (the M3 is not Bluetooth enabled) Download the Keiser app (on an Apple and Android device or tablet) via the App Store or Google Play™...
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Page 16: Bike Set-Up
There are three main points of contact on the bike — saddle, pedals and handlebars. Saddle Pedals Handlebars ADJUSTMENT POINTS ON THE INDOOR BIKE There are 5 adjustment locations on the M Series Indoor Bike. Seat-Post Height (raise or lower) Saddle Fore and Aft (slide forward and backward) - Page 17 ADJUSTMENT LEVERS The M Series Indoor Bikes have various adjustment levers (i.e., L-levers, C-clamps, pull-pins) depending on the model being ridden. Regardless of the type of lever, it is important for the instructor and rider to familiarize himself or herself with each of the tightening mechanisms on the bike.
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Page 18: Keiser M Series Set-Up
KEISER M SERIES SET-UP SADDLE POSITION — SEAT POST HEIGHT Although there are many ways to determine correct seat height, • the goal is to efficiently find a starting point. Once a rider begins to cycle, further adjustments may need to be made Start with the rider standing close to and beside the saddle •... - Page 19 Allow them to drop their handlebars to a position no lower than the tip of their saddle. Keiser’s handlebars are not meant to replace the drop-down position on an outdoor bike. Placing the •...
- Page 20 Always secure the pedal-clip strap by placing the widest part of the foot on the pedal and within the • toe cage. This positioning is applicable when not using the Keiser M Series Pedal. • Locate the strap and pull on it to tighten. It should be snug, but not too tight to cause discomfort.
- Page 21 Shift the gear lever to a high gear and ask the rider to sit on the saddle Place the widest part of the foot on the middle of the pedal on bikes not using the M Series pedal Place hands in most comfortable riding position...
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Page 22: Posture
POSTURE As in any activity, proper posture is extremely important. It is recommended that riders assume a neutral riding position. There is no need to compromise neutral spine in order to gain an “aerodynamic” advantage in a simulated workout environment. Our role as fitness professionals is to help enhance our riders’... - Page 23 POSITION ON THE SADDLE Keiser designed its bike saddle with a rider’s comfort in mind. Finding a comfortable position in the saddle may initially be challenging for some riders. However, correct positioning plus logging riding time will help.
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Page 24: Hand Positions
HAND POSITIONS When placing the hands on the handlebars, it is important to find a position that is most comfortable for the rider. Include a variety of grip positions in combination with the cycling postures to both add variety and avoid wrist and hand discomfort. HAND POSITION 1 Overhand or Front Grip Hands rest on the handlebars in a comfortable and... -
Page 25: Riding Positions
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. - Page 26 4. LIFTS Cadence: 70–90 RPM Lifts are advanced postures. Riders will be alternating from Overview: seated to standing positions at their own pace. The goal of the lifts is to take full advantage of body weight and strength. Resistance is moderate to heavy •...
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Page 27: The Science Of Pedaling
THE SCIENCE OF PEDALING The pedaling motion in cycling utilizes a series of muscle contractions and relaxations that must be coordinated and synchronized. Correct pedaling must be learned and practiced repeatedly to become effective and automatic. The legs should move within two parallel planes •... - Page 28 TIPS AND CUES • Proper form is important for efficient riding technique, injury prevention, activation of the correct cycling muscles and effective workouts Cue riders to pedal in a smooth and balanced way, maintaining a parallel knee position. • While seated, keep the knees angled over the feet. Refrain from moving the hips side to side.
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Page 29: Cadence (Rpm)
Ideally, each rider should gauge his or her personal intensity based on individual exercise goals at specific points throughout the workout. The Keiser indoor cycle is based on 24 gears and goes from gear 1 (lightest) to gear 24 (hardest). For those riders who prefer specific numbers, the following gear ranges are recommended. -
Page 30: Energy Systems
ENERGY SYSTEMS Having a base understanding of the body’s energy systems is important for selecting the best type of drills and training for a cycling workout. Prior to the contraction or shortening of a muscle, adenosine tri-phosphate (ATP), which is stored or synthesized in muscle cells, is broken down so energy can be released. -
Page 31: Training With Power
TRAINING WITH POWER The power formula applied to indoor cycling is as follows: POWER FORCE VELOCITY (RPM) (measured in Watts) (gear resistance) WATTS GEARS (60–110) (Power) (1–24) • Power is the amount of work being done, measured in Watts, by the cyclist in a given amount of time Force is the amount of resistance from gear 1 to 24 •... - Page 32 EN957-10 Certification for power accuracy, safety and environmental friendliness from TÜV Product Services, a European safety organization. The designation assures that while riding an M Series bike the power numbers shown in the display are valid, ensuring an accurate workout. Additionally, the EN957-10 Certification ensures that Keiser’s bike designs have met safety and...
- Page 33 In addition, shorter power tests may be attempted for a more manageable application in classes. For example, Keiser’s Personal Power Test is a shorter-duration test and can be completed as a 3-, 5-, 10- or 20-minute test. When a shorter test is being used, a correction factor must be applied. A correction factor takes into consideration the amount of systemic error that might occur by not doing the full 60-minute FTP test (Allen &...
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Page 34: 5-Minute Ftp Test
5-MINUTE FTP TEST (TOTAL TIME 30’) A 5-Minute FTP Test can be completed using either the Keiser M Series App or through the method described in the section below. Because the data needs to be recorded, a pen/pencil, piece of paper, blank sample test sheet or smart phone to record test results should be easily accessible. - Page 35 SAMPLE KEISER 5-MINUTE POWER TEST 5’ FTP PERSONAL TEST Functional Threshold Power 5-MINUTE POWER TEST MOVE HOW TO Go light and easy, getting your legs, WARM-UP PHASE ONE TOTAL TIME 5 min lungs, heart and mind ready for the test.
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Page 36: Power Training Zones
POWER TRAINING ZONES Once the power test is complete, the data obtained is used to determine an individual’s different power zones and levels. Using Watts, riders can move from one zone to another using the specific physiological adaptations appropriate to the features of each level. The idea of training within Watts zones is similar to the idea of training within heart-rate zones. -
Page 37: Heart Rate
Although it is beneficial to use a heart-rate monitor, it is not a requirement in the Keiser M3/M3i Indoor Cycling program. Finding one’s pulse and counting it manually is an adequate measure of heart rate. -
Page 38: Heart-Rate Training
HEART-RATE TRAINING Determining maximum heart rate is a measure of the number of times your heart can contract at any given minute, which can be estimated with a formula or calculated through testing. Once riders know their resting and training heart rates it is easier to determine if they are working too intensely or not hard enough. - Page 39 DETERMINING MAXIMUM HEART RATE There are two ways to determine Max HR without using a predicted Max HR formula: After warming up, perform a long hill sprint or series of hill sprints. Give an all-out, extreme effort until your heart rate reading no longer rises and you approach exhaustion. The final number is your maximum heart rate.
- Page 40 If individuals have been exercising regularly for a minimum of two times a week The Active Individual: and lead active lifestyles, it is recommended that they begin Keiser M3/M3i indoor group cycling classes two to three times a week. They can also spend 60–80% of their workout in the higher training zone.
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Page 41: Rating Of Perceived Exertion (Rpe)
Really, Really Hard tend to underestimate their level. Maximal: Just like When using the Borg Scale in Keiser M3/M3i indoor my hardest race group cycling classes, it is important to review both the scale and the coordinating descriptions. A better understanding of the scale will ensure a more accurate response by riders. -
Page 42: What Are Kilocalories
Calories are the energy currency of the body. A kilocalorie is a unit of energy equal to one food calorie. The M Series computer calculates and displays the rider’s expended kilocalories based on the energy expended only while riding the indoor bike. -
Page 43: Modifying Intensity
MODIFYING INTENSITY One important feature of the Keiser M3/M3i indoor cycling program is the ability to modify intensity. Riders have their own unique fitness goals and they should cycle at a pace that feels most manageable for them. It is not how hard riders cycle, but how much they benefit and the enjoyment they gain from the experience. -
Page 44: Class Design
CLASS DESIGN Designing and delivering a successful indoor cycling class involves several important factors. Individuals who have participated in and experienced excellent indoor cycling classes can attest to several key elements that make an excellent class, including: a motivating instructor, effective class design, great music and a safe ride. - Page 45 POST-CARDIO COOL-DOWN After the conditioning component of the class, the cool-down is the transitional phase of the workout. Post-cardio cool-down allows the heart rate to gradually slow down, promoting good circulation • and preventing blood from pooling in the lower extremities The cool-down also decreases the risk of dizziness and promotes a gradual return to normal •...
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Page 46: Interval Training
INTERVAL TRAINING Interval training is just one of the many different types of training and involves alternating periods of “work” with “recovery” during a workout. Interval training varies the intensity of a workout and challenges riders to work outside of their comfort zone. Variable workloads improve cardiovascular fitness and push riders to break through plateaus. -
Page 47: Sample Ride Profiles And Templates
KEISER M3i FOUNDATIONS WORKOUTS POWER CONTIN POWER ZONES SAMPLE RIDE PROFILES 5145 mm 2000 mm AND TEMPLATES An instructing template is extremely helpful when designing a workout, especially if an instructor is new to leading indoor cycling classes. The template is the blueprint for the ride and helps the instructor feel !"... - Page 48 5145 mm 2000 mm !" !" 4500 mm 2300 mm TIME PROGRESSIVE POWER ZONES TIME % ZONE 1 3000 mm 5145 mm EISER M3i FOUNDATIONS WORKOUTS POWER PROGRESS Focus: Intensity Building ZONE 2 ZONE 3 ZONE 4 ZONE 5 POWER ZONES 5145 mm 2000 mm !"...
- Page 49 POWER FARTLEK Speed Play ZONE 2 ZONE 3 ZONE 4 ZONE 5 POWER ZONES POWER ZONES 5145 mm 2000 mm !" !" " PROJ Keiser Zen 4500 mm 2300 mm Zone TIME DRAWN 18/09/1 POWER ZONES TIME % ISSU DESCRIPT Segment Elapsed Power...
- Page 50 5145 mm 2000 mm 4500 mm 2300 mm TIME INTERVAL SHORT POWER ZONES TIME % ZONE 1 3000 mm EISER M3i FOUNDATIONS WORKOUTS POWER INTERVAL S 5145 mm Focus: Interval Training ZONE 2 ZONE 3 ZONE 4 0% ZONE 5 POWER ZONES 5145 mm 2000 mm...
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Page 51: Class Instruction
The preferred position of the instructor is facing the riders, allowing for better eye contact and connection with all riders. A group formation is the one most recommended Group — in Keiser M3/M3i indoor cycling classes, giving the instructor a good view of all the riders. The circle or half-formation is another option, Circle —... - Page 52 Although cycling shoes are not mandatory, they can make a difference. Stiff-soled shoes are best for Keiser M3/M3i indoor cycling. A light hiking shoe and even a cross-trainer are preferred to a running shoe. A soft-soled shoe, like a runner, may bend over the pedal when in a standing position.
- Page 53 There is a close relationship between the cadence (RPM) and the musical beat (BPM) • The M Series display shows RPM (cadence) in every moment, allowing for changes in cadence and • rhythm (increase and decrease) without the need to follow the musical rhythm...
- Page 54 CREATING THE PLAYLIST Incorporating music in a workout requires extra planning time for the instructor • Music selection is not as simple as queuing up a series of fast, high-energy songs; consider • the emotions and associations that different songs may evoke Listen to a variety of songs.
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Page 55: Drills Overview
DRILLS OVERVIEW The following section provides a number of cycling drills to use in Keiser M3/M3i indoor cycling classes. Modify the drills based on your own creativity and the needs of the riders. Keeping exercise physiology in mind, the drills can be made more or less intense by increasing or decreasing the recovery times. -
Page 56: Intervals
INTERVALS Interval training involves changing your intensity throughout a drill or workout — alternating between high-intensity training and low-intensity recovery. Interval training improves both aerobic and anaerobic capacity. Continuous, slow distance training increases aerobic capacity only. PYRAMID SPEEDPLAY The pyramid drill is designed to teach riders how Speedplay is work and recovery intervals without to sustain longer, more challenging work intervals a set system. -
Page 57: Speed Work
SPEED WORK Speed work drills are mostly racing drills. Competitive outdoor cyclists find speed work drills very valuable cross-training tools to enhance their racing performance. Speed work drills can help build speed and power for beginner, intermediate or advanced riders. Progress gradually on a weekly basis to slowly lengthen the work intervals and shorten the rest periods. - Page 58 BREAKAWAYS THE EDGE The goal of this drill is to add power to a rider’s To increase riders’ aerobic power, instruct them to pedal stroke. To begin, pedal at a slow cadence pedal at a steady state just below their anaerobic with light resistance.
- Page 59 RACE RE-CREATION TIME TRIALING Create a race, moment by moment, for your Time trialing is an all-out effort for a given period riders. The race begins and ends in the mind. Be of time. Riders should not have anything left at as descriptive as possible.
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Page 60: Power
POWER Power drills are ideal for improving Watts output and training within correct power zones. EXPLOSIVE POWER INTERVALS POWER PLUS Explosive Power Intervals are the highest power The goal of the Power Plus drill is to practice output that a rider can produce for one minute. control in the saddle using gradual increases The effort should feel extremely hard. - Page 61 POWER ACCELERATIONS This drill simulates the acceleration demands through the various power output levels that occur in races. By increasing resistance for each sprint, greater power output is also gained. Complete three sprints in one set followed by full recovery between each sprint. Each sprint in the set should be 15 seconds in length.
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Page 62: Control
CONTROL Control drills improve your rider’s neuromuscular and pedaling efficiency. It is important in control drills to include extra technique cues to ensure that, as the intensity or speed increases, technique is maintained. SPIN UPS them to keep their hips smooth, with no rocking. Suggest they concentrate on pulling through From seated riding, while maintaining a low to the bottom of the pedal stroke and over the top. - Page 63 CLIMBING Climbing drills help riders increase muscular power, strength and endurance at higher levels of intensity. By cueing your riders to apply their pedaling efficiency to these drills, riders will experience increased abilities over time. LONG HILL CLIMB easy up and challenging down; challenging up and challenging down.
- Page 64 lactate threshold. Maintain this effort until they Increased work and time should just start to approach the top of the climb. Next, they attack push participants to “out of breath.” Work in out of the saddle with a hard but controlled effort, and out of the saddle.
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Page 65: Muscle Recruitment
MUSCLE RECRUITMENT Muscle recruitment drills improve your riders’ pedaling efficiency. These drills are ideal as warm-up, cool-down and recovery drills, but they also are great intensity drills. RIDING THE SQUARE Observe the RPM reading and allow riders to end their effort when cadence starts Focus on only one movement at a time. -
Page 66: Recovery
RECOVERY A Recovery drill focuses on properly recovering after vigorous work has been performed. The instructor may use relaxation techniques, incorporate breathing drills or allow riders to catch their breath. The objective is to warm down the body by decreasing the speed and resistance of each drill. Direct riders to focus inward to slow down breathing and heart rate. -
Page 67: Appendix A - Stretching
APPENDIX A — STRETCHING Stretching is an important component of a well-rounded fitness program. Flexibility is defined as the range of motion (ROM) available around the joint. Movement around a healthy joint should be confined to the joint’s functional range of motion. To prevent overstretching, there are two main sensory organs that assist in monitoring stretch length, speed and tension. - Page 68 TYPES OF STRETCHING Controlled and sustained stretching; a safe stretch to use off the bike. Static Stretching — Ballistic Stretching — Rapid or dynamic short-duration stretches that use momentum. Ballistic stretching is not recommended as a stretch of choice as it can take the muscle beyond ROM and produce tears in the muscle fibers.
- Page 69 TO CORRECTLY TEACH A STRETCH When instructing a stretch, communicate to participants where the intended stretch may be felt. Think of the body as one unit and try to incorporate all aspects of the body into each stretch. For example, neck and arm position in a hip stretch help to open the whole body, taking the stretch deeper, allowing a more time-efficient stretch segment.
- Page 70 Gastrocnemius Static • Stretch: Gastrocnemius, Pectoralis Major and Minor • Muscles: Application: To stretch calf muscles (gastrocnemius), assume the lunge position • • Keep your back heel planted on the floor and straighten the back leg • Ensure the heel and pelvis stay squared Feel the stretch in the back of the lower leg •...
- Page 71 Hip Abductors Static • Stretch: Hip Abductors, Obliques, Quadratus Lumborum, • Muscles: Latissimus Dorsi Application: Stand sideways next to the bike • Place the left hand on the bike and bring the right foot in front of the left • Reach the right hand over head with the right palm facing up •...
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Page 72: Appendix B - Injury Prevention
APPENDIX B — INJURY PREVENTION Keeping a rider injury-free begins with proper bike set-up and class instruction. Instructors should be vigilant about safe indoor cycling practices. AVOIDING SADDLE DISCOMFORT A rider’s number one complaint is discomfort in the groin or pelvic area. Here are suggestions for new riders to avoid this problem: Ensure they are not cycling faster than their ability to control the pedals and thus bouncing on the •... - Page 73 UNSAFE RIDING TECHNIQUES There are certain movements that should never be taught or performed in a Keiser M3/M3i indoor cycling class. Incorrect positions are potentially dangerous and may cause injury. Here are some postures and...
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Page 74: Appendix C - M3 Power Test
APPENDIX C — M3 POWER TEST M3i POWERTEST FTP POWER ZONES 5’ TEST -15% Functional Threshold Power > NEURO MUSCULAR >150% – ANAEROBIC CAPACITY 121% – 150% – VO2 MAX 106% – 120% – ANAEROBIC THRESHOLD 91% – 105% – TEMPO 76% –... -
Page 75: Glossary
GLOSSARY FITNESS/PHYSIOLOGY TERMS Active Recovery — It’s important to perform active recovery after a sprint instead of resting immediately. Toxins accumulate in your muscles after exercise, but these waste products are drastically reduced if you perform some type of cool-down activity after your workout. Walking, pedaling or light jogging for 10 to 15 minutes will greatly improve the breakdown of metabolites and reduce unwanted stiffness and soreness. - Page 76 Recovery between sets of an exercise, which allows you to exert Recovery Interval (Rest interval) — more energy during the subsequent set. When breathing rate normalizes and your pace becomes relaxed as opposed to labored. Second Wind — Steady State — When heart and breathing rate reach a level state.
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Page 77: Suggested Readings
SUGGESTED READINGS Burt, P. 2014. Bike Fit: Optimise your bike position for high performance and injury avoidance Danielson, T. 2013. Tom Danielson’s Core Advantage: Core Strength for Cycling’s Winning Edge Demartini, J. 2010. Inspired Destiny Friel, J. 2012. The Power Meter Handbook: A User’s Guide for Cyclists and Triathletes Hunter, A. - Page 78 NOTES _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ -76-...
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- Page 82 © 2018 Keiser. All Rights Reserved. - 80 -...