Spinner Bike Description

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1 Spinner Bike Description The Background A Spinner Bike is a piece of exercise equipment that allows its rider to mimic the muscular movements and to receive the physiological benefits of riding a bike on a trail. The rider uses the Spinner Bike during a 45-minute guided exercise class focused on emphasizing power and endurance. The Spinner Bike is designed to maximize the benefits of a Spinning class by allowing participants to find their optimum body positioning for increased power output and comfort. The inventor of the Spinning program and Spinner Bike, Johnny Goldberg, was a competitive biker that sought to combine the intensity of riding outdoors with the safety of riding indoors. Through innovation and a solid understanding of cycling training, Goldberg developed a bike that allows both inexperienced and experienced riders to simulate an outdoor ride through manipulation of the bike s various parts. This document describes the unique dimensions and parts of the Spinner Bike, as well as how those dimensions and parts function, to maximize the workout of the Spinning participants, or riders ( History ). The Dimensions Since the Spinner Bike is meant to mimic the familiarity and effectiveness of an outdoor bike, the overall structure and size is similar to an outdoor bike. The width, primarily determined by the handlebars, is 20 inches and allows the rider to adjust their arm positioning throughout the ride. The height is roughly 57 inches and the length is 60 inches. The Spinner Bike, due to its need to be anchored to the ground, is heavier than an outdoor bike and weighs approximately 140 pounds ( Spinner NXT Stationary Bike ). For the most part, though, the Spinner Bike s characteristics are similar to an outdoor bike and will appear familiar and unintimidating to class participants. Though these dimensions are standard, certain dimensions of the bike are adjustable to fit the size and specifications of the individual riders. Since most bikes are in a public setting and operated by multiple riders, the dimensional adjustments have a wide range and are easy to make. The Parts In order to understand the purpose of a Spinner Bike and how it is an effective exercise machine, the parts must be fully described. It is the individual parts that allow for customization and overall enjoyment of a Spinning class. Each ride, or Spinning class, is led by a trained instructor who will inform the rider how to utilize and adjust each part to achieve an effective workout. Figure 1 below depicts a conventional Spinner Bike with each essential part numbered to provide a visual understanding of the parts described. The numbers in the image correspond to the labels and subsequent descriptions listed below Figure 1.

Figure 1. A Spinner Bike with specific parts labeled numerically. 1. Cushioned Seat The long, cushioned seat of the Spinner Bike is meant to mimic the seats of most outdoor bikes.

The length of the seat allows for positional adjustment during different movements.

During a part of the ride that requires more tension and more strength, the rider may engage their hips and upper thighs by sitting further back on the seat.

2 Figure 1. A Spinner Bike with specific parts labeled numerically. 1. Cushioned Seat The long, cushioned seat of the Spinner Bike is meant to mimic the seats of most outdoor bikes. The slight cushion provides some comfort, especially for new riders, by softening the impact of the thigh and butt movements during the ride. The length of the seat allows for positional adjustment during different movements. For example, during a part of the ride where little tension is required, the rider may sit comfortably on the front of the seat. During a part of the ride that requires more tension and more strength, the rider may engage their hips and upper thighs by sitting further back on the seat. The seat, where the hips rest during most of the class, connects the upper and lower body for maximum comfort and effectiveness. 2. Handlebars The handle bars are sleek metal bars covered with a rubber grip which are built to accommodate many arm positions during the ride. The bars exist in a three-level structure. The first level, consisting of a single longitudinal bar located relatively close to the rider, is most useful when the rider is in the seated position. The rider can extend his/her arms and rest the soft, outside of his/her hands on the bar. This level provides a comfortable arm and hand position that places little strain on the rider s arms and neck. The second level, consisting of two short bars protruding inwards from the middle of the handlebar structure, provides an alternative for conditioned road riders who prefer to lengthen their backs and assume a more horizontal position on the bike. The third level, consisting of two prongs positioned perpendicular to level one, are used when the rider rises from the seat and assumes a standing position. In a standing position, the rider s weight shifts slightly forward on the bike and level three of the handle bars allows him/her to comfortably shift his/her arms forward and maintain balance. Additionally, the handle bars can also be raised or lowered based upon on the height of the riders. This adjustment allows riders to limit any remaining strain on the lower back during exercise.

3 3. Handlebar Adjuster The handlebar adjuster is a system of a knob and a metal bar which allows the rider to customize his/her riding position further. Raising the handlebars to a level at or above the height of the seat allows the rider to minimize unnecessary tension on the lower back during the ride (Mad Dogg Athletics). More experienced outdoor riders may be accustomed to a lower handle bar height and may choose to lower their Spinner Bike handlebars below seat height. For easy adjustment, the black handle bar adjuster knob can be quickly loosened. Once the knob is loosened, the metal rod connected to the handle bars can be moved up or down to change the height. The metal rod is punctured with various holes that extend along its length which provide the possibility of multiple discrete adjustments. To make these adjustments, the loosened peg can be inserted into these holes. Once the optimum height is reached, the knob can be tightened to secure the bars in place. 4. Resistance Knob The resistance knob is a bright red, round, plastic piece connected to a clamp which allows the rider to customize his/her workout through the use of variable tension. The wheel clamp connected to the knob controls how much tension is placed on the wheel during the ride. This tension corresponds to how much gear the rider will feel like they are pedaling with. For example, if the rider wants to simulate an outdoor hill, they will turn the red resistance knob to the right, or towards the + sign, to increase the tension and amount of power they must exert to turn the wheel. To decrease the tension and effort during recovery, or rest, periods, the rider can turn the resistance knob towards the - sign. The knob is located centrally and within reach of the rider sitting on the bike which makes adjusting tension easy. In the case of an emergency the knob can also be pushed straight down to immediately stop the wheel. Since there are no real changes of elevation during a Spinning class, the resistance knob is essential for simulating the feeling of riding outdoors. 5. Seat Height Adjuster Like the handle bar adjuster, the seat height adjuster is a system of a knob and a metal bar that allows the rider to optimize his/her body positioning. When a rider is standing next to the bike, the seat should be in line with his/her hip bone. When on the bike, a rider with his/her feet in the pedals should feel a very slight bend in the knee when the pedal is the furthest down it will go. These specifications will maximize the power output of the rider and prevent injury to the knees. To ensure that these measurements are made, the seat can be easily adjusted prior to a Spinning class to fit the needs of the individual rider. The mechanism for adjustment is the same mechanism required to adjust the handle bar height (refer to number 3). Upon loosening the black knob, the metal bar connected to the seat can be lowered or extended. Once the ideal height is found, the knob is tightened to ensure that the bar does not move during the ride. 6. Bottle Holder The bottle holder is a cylindrical plastic container meant to hold various sized bottles in place during the ride. An often ignored tenet of Spinning is the importance of hydration. A rider is encouraged to hydrate before, during and after a Spinning class due to the loss of sweat during

4 the exercise (Madd Dog Athletics). To emphasize the importance of hydration, the Spinning bike provides three bottle holders that can be conveniently accessed by the rider. The two holders on the left and right sides of the Spinner Bike are made of an elastic plastic that allows bottles to be removed and replaced frequently, securely and easily during the ride. The bottle holder in the middle of the bike is a less secure but convenient spot for holding any extra bottles that will not be accessed as frequently. 7. Weighted Wheel The weighted wheel of a Spinner Bike is a 30-pound, metal disc that provides smooth cycling and inertia during the course of the ride ( Spinner NXT Stationary Bike ). The weight in the wheel requires the rider to provide more initial energy to build the wheel s momentum, but allows the wheel to keep moving forward without too much extraneous effort as the ride progresses. The weight in the wheel also allows for smooth turns, especially when the rider is changing position or speed on the bike. Additionally, the weighted wheel is in contact with a clamp that is controlled by the resistance knob. The tighter the clamp is on the wheel, the more effort the rider will need to exert to move the wheel. 8. Pedals The pedals of the Spinner Bike are thick, flat, plastic semicircles which are specifically designed to ensure a smooth, round pedal stroke. The movement of the pedals around their axis creates a circular movement that requires the continuous application of force without straining the feet or legs of the rider. The rubber and plastic of the pedals create a sturdy surface for the rider s feet and the metal axle arm creates a strong, central surface that can withstand the force created by pedal strokes. The pedals are also adjustable through the use of the thick, fabric straps that extend over the top of the rider s foot. These straps can be tightened to ensure that the rider s feet will remain securely in the toehold during the ride. The Process The Spinner Bike, with all its individual, adjustable parts, is a unique piece of exercise equipment that provides a rider with a customizable simulation of an outdoor ride. In order to prepare for a ride, the rider first adjusts the seat height by loosened the adjuster knob and moving the metal bar attached to the seat up or down. When the appropriate seat height is reached, the rider can then adjust the handle bar height in a similar manner. If the rider brings a water bottle (and he/she should for optimum performance), they can place the bottle in either the left or right bottle holder. Once these adjustments are made, the rider can mount the bike and find a comfortable place for his/her hands on the handlebars, being careful to limit extra strain on the lower back. Once a comfortable hand position is found, the rider can secure his/her feet inside the pedal toeholds and begin to pedal. As the weighted wheel begins to move, the rider will feel the amount of effort the pedaling requires and can subsequently adjust the tension on the wheel by turning the resistance knob. As the ride progresses, the rider can move his/her hips back and forth on the seat to increase power and comfort. The Spinner Bike allows the rider to make adjustments to provide a personalized and comfortable workout. * All pictures within this document were taken, labeled and edited by me.

5 Works Cited "History." Mad Dogg Athletics. Mad Dogg Athletics, Inc., Web. 13 Mar Mad Dogg Athletics. Spinning Instructor Manual. Venice, CA: Mad Dogg Athletics, Inc., Print. Spinner NXT Stationary Bike. Spinning. Mad Dogg Athletics, Inc., Web. 13 Mar

SPINNER RIDE GETTING STARTED GUIDE. Welcome to a personalized fitness experience for your members

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