Rowhire Spinhire Keiser M3 User manual

1Saddle 2Forward/Backward Seat Adjustment T-Handle 3Up/Down
Seat Adjustment T-Handle 4Sturdy Base 5Multi-Functional Computer
System 6Resistance Shifter 7Dual Placement Handlebars
8Sweat Guard 9Up/Down Handlebar Adjustment T-Handle
10 Belt Cover 11 Water Bottle Holder 12 Shimano
TM Combo Pedals
13 Easy Transport Wheels
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2
3
10
4
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BEFORE YOU START
Before starting on any course of exercise, please consult your Doctor who
should be able to advise on the suitability of this form of exercise and on any
particular risks for you with indoor cycling.
Please familiarise yourself with the fixed wheel nature of the bike and with the
position and operation of the emergency brake before using the machine for
exercise. Any other users of this bike must also be instructed in the safe use
of the equipment.
NOTE: The spinning flywheel, hubcaps etc are made of a soft metal
alloy. They are susceptible to impact damage and marking from
sharp objects. Please be extremely careful with the entire machine,
but most particularly these soft alloy parts. Remember, damage
beyond normal wear and tear must be paid for!
ADJUSTING YOUR BIKE FOR PERFECT FIT
HANDLEBAR HEIGHT ADJUSTMENT
Adjustments to the bike MUST NOT be made whilst you
are on the bike.
Only adjust the handlebars after performing
seat height adjustment above. Handlebars
should be level or higher than the top of the
saddle. Elbows should be slightly bent. If you
are new to cycling it is more comfortable to
keep the handlebars in a higher position to
keep any strain off your back. As your
experience increases you may wish to drop the
handlebars, but never drop lower than the tip
of your saddle. To do so will overstress arms,
mid-back and neck.
SEAT HEIGHT POSITIONING
Stand by the side of your bike and adjust the top of the saddle to be level with
the top of your hip. Now get on the bike and confirm a 5 to 15 degree bend in
your knee when the pedal is at its lowest point.
NOTE: Hips should not rock back and forth
in the saddle with each pedal stroke. Seat
position may be too high. Knees should
never be in a locked out (overextended)
position. Conversely, if knees are bowed
outward the seat may be too low. If knees
are too flexed, unwanted stress is placed on
the knee caps.
NOTE: This is a fixed wheel machine. This means that there is no ‘free
wheel’ facility. When you stop pedalling, the pedals and crank arms will
continue to rotate, until friction, braking or your efforts bring them to a
stop. In an emergency the pedals can be stopped by moving the gear
shifter upward and forward beyond the highest gear. This engages an
emergency brake directly on to the spinning flywheel. Do not try to
remove your feet from the pedals until the pedals have come to a
complete stop. Failure to comply with this may result in injury.
Continued >
1

Rounded posture, shoulders
elevated, elbows rotated
outwards.
Pelvis is out of the
“alignment zone”, knees are
bent more than 90 degrees,
heel is above toes.
Cyclists pelvis out of the
“alignment zone”.
Pelvis is out of the “alignment
zone” and lumbar spine is in
lordosis.
When seated on the cycle, body weight should be
evenly distributed across the saddle, handlebars
and the pedals. The basic posture serves as a
point of reference for all other positions.
• Shoulders, neck and arms relaxed.
• Proper alignment through the wrists.
• Shoulder girdle and cervical spine in
neutral alignment.
• Pelvis in neutral position, activation
through the core.
• Feet in contact with the pedals.
•
Knees parallel and in line with the second toe.
• Cadence speed of 60 – 110 RPM.
• Sitting with a neutral spine in perfect posture
trains you to develop stamina and balance.
• In the upright posture, you can easily drink
from your water bottle.
• This posture is also used in warm up, cool
downs and recovery between intervals.
• If needed, one hand can be placed on the
handle bar for increased stability.
• Cadence speed of 60 – 100 RPM.
1. BASIC POSTURE
2. SEATED UPRIGHT POSTURE
POSTURES TO AVOID Continued....
Seated in an upright position and pedaling with low to moderate resistance is
the most basic technique in the Keiser M3 Cycling program. This is the basic
posture from which all others arise. It is not recommended to pedal at high
cadences while in the upright position.
Adjust for correct seat height first. Then adjust
handlebar height. Your arms should be slightly bent
at the elbow when placed on the handlebars. Sit on
the saddle with your feet on the pedals in the three
o’clock position (ie both pedal cranks horizontal).
When looking down, the front of the knee cap
should be in line with the middle of the pedal.
If you cant see your toes the saddle needs shifting
back. Similarly, if you can see your entire foot,
your saddle should be shifted forward.
FORE AND AFT SEAT POSITIONING
Proper posture means engaging your core abdominal muscles and your
diaphragm. A preferred position for Keiser M3 Cycling is to maintain
neutral spine. In neutral spine, there is a slight arch in the low back. When
you are seated on the cycle, hinge at the hips and maintain your neutral
position. This position is referred to as “hip hinge”.
POSTURE, BODY POSITIONS AND GRIPS
Standing sideways to the mirror or lying on the floor, try the following
positions: anterior tilt, posterior tilt and neutral spine. Notice how the body
looks and feels when it is in each of the positions. The goal is to find and
maintain neutral spine. Core stability plays a major role in maintaining
neutral spine.
POSTURES TO AVOID
Hips are behind the saddle
and out of the “alignment
zone.”
Rounded posture, shoulders
elevated, elbows rotated
outwards.
Neutral Spine Hip Hinge Seated Hip Hinge
M3 CYCLING POSTURES
Seated climbing is your first taste of climbing a
simulated hill.
• Adding moderate to heavy resistance to the gear
shifter automatically forces you to shift slightly
towards the back of your saddle.
• Upper body should remain relaxed with hands
lightly gripping the handlebars. The amount of
force required for the grip can be compared to
holding onto a bird; you don’t want the bird to fly
away but you don’t want to squash it either.
• A hook or extended grip is ideal in this position.
• Cadence speed of 60-90 RPM.
3. SEATED CLIMB POSTURE
Continued >
2

The time trialing position allows cyclists to ride
slightly faster.
• The body is low and in a neutral position.
• Shoulder girdle and cervical spine (neck)
in neutral alignment .
• The hands are positioned in an extended or
narrow position with the elbows raised slightly
off the handlebar.
• The weight is shifted slightly forward.
• Cadence speed of 90 – 100 RPM
• Resistance is moderate to heavy.
• Maintain perfect posture while lifting your
buttocks back off the saddle, rather than straight
up; keeping your center of gravity low and back.
• There should be virtually no weight on the
handlebars.
• Hands should be positioned on the handlebars
where they curve up (extended grip) or a simple
overhand grip. Shoulders stay behind the elbows.
• The nose of the saddle should graze the inner
thighs on each pedal stroke.
• Cadence speed of 70-90 RPM.
Pedal with moderate resistance and then stand using a natural and
slight body sway to create momentum to power each pedal stroke.
4. STANDING CLIMB POSTURE
5. TIME TRIALING POSTURE
6. POSTURE FOR LIFTS
Lifts are advanced postures because you will be alternating from
seated to standing positions at your own pace. The goal is to take
full advantage of body weight and strength.
• Keep each stroke smooth and fluid.
• Keep the center of gravity low so that very
little body weight is placed on the handlebars.
• Your movement should be controlled as your
weight is over the pedals to add torque and power.
• Feel the nose of your saddle grazing your buttocks
on each pedal stroke. The hips remain level and
facing forward.
• Cadence speed of 60-90 RPM’s is recommended
for climbing, varying from heavy to light resistance.
• Heavy climbs require that the weight be shifted
back, with RPM’s from 60-75 RPM.
• Faster climbs require that the weight to be shifted
slightly forward and to the middle of the saddle
with 75 – 90 RPM’s.
When positioning the hands on the handle bars, it is important to find
positions that are most comfortable. Include a variety of grip positions in
combination with the cycling postures to add variety and avoid wrist and
hand discomfort.
• Hands rest on the handlebars
in a natural position with a
slight bend at the elbows
• Wrists should be straight and
thumbs over the bar
• The fleshy part of your hand located
between your thumb and first
finger is placed near the hook
of the handlebars
• Elbows are slightly flexed, avoiding
external rotation
• Maintain a comfortable and secure grip
• Ideal for adding resistance and
well-suited for the isolation of the
upper and lower body
• Good for power transfer
while minimizing upper body
movement
• The hands are extended to the
furthest part of the handlebars
• Arms are parallel and elbows
relaxed and slightly flexed
• Hand grip should be light
• The elbows and hands are held in
a relaxed position
• Elbows and forearms are hovering
over the handle bars and not resting
on the bars
• If a cyclist has poor form, remain
in hand position 3
BASIC GRIPS
HAND POSITION 1 - OVERHAND OR
FRONT GRIP
HAND POSITION 2 - HOOK OR MIDDLE GRIP
HAND POSITION 3 - EXTENDED GRIP
HAND POSITION 4 - TIME TRIALING
The M3 computer is a powerful teaching and programming tool. The computer
can be used for providing immediate feedback as well as tracking on-going
improvement. By experiencing objective cadence, power output, gears and
heart rate, the cyclist benefits from a better overall and more effective workout.
The computer can also be used as a motivating tool to engage you in your
workouts. The more you understand the components of a proper workout, the
further you can fine tune your performance. The goal is to work more effectively
and efficiently, and achieve better results.
M3 COMPUTER OVERVIEW
Line 1 RPM (Cadence)
The RPM display counts the cyclists revolutions per minute on one crank
arm. RPM is known in the cycling world as Cadence and roughly is the
speed at which the cyclist is pedalling. At above 140 RPM the computer
will not read and the word “STOP” will appear to indicate that the cyclist
is pedalling faster than he or she needs to be. If the cyclist is out of the
saddle and wishes to retain sufficient resistance pedalling should not fall
below 60 RPM.
Line 2 Power
The power output is displayed in Watts (currently generating) and
Kilocalories (total value for the ride). The computer toggles back and forth
between Watts (displayed for eight seconds) and Kilocalories (displayed
for two seconds) throughout the ride.
Line 3 Heart Rate
If there is no heart rate signal, a steady heart symbol and a zero will be
displayed. If a participant is wearing a heart rate strap, and once the
computer locks onto the signal, the heart symbol will blink and display
the heart rate. Please note that the heart rate strap must be Polar™
compatible and coded.
Line 4 Pedaling or Elapsed Time
The number shown reports the total time spent cycling and will reset to
zero after 60 seconds of inactivity or if computer is reset using the gear
lever.
Line 5 Odometer/Trip Distance and Gear
For the first eight seconds when the computer is first activated, the
odometer will display the total distance the cycle has been ridden. This
feature is for service and maintenance purposes only. After eight seconds,
the odometer will display trip distance and gears from 1 - 24.
Continued >
3

4
Computer Battery Replacement
Average Calculations
Resetting Ride Averages,
Elapsed Time and Distance
Every Use
1) Thoroughly inspect your cycle
2) Wipe off sweat
Weekly For The 1st Month
3) Check and re-torque crank arms and pedals
Weekly
4) Clean with warm water and soft towel
Monthly
3) Check and re-torque crank arms and pedals
If you have any questions please contact Rowhire
01790 755 805 [e-mail]
COMPUTER PREVENTATIVE MAINTENANCE