Keiser M SERIES - Table of Contents; Music Experience; Climbing

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TABLE OF CONTENTS
TABLE OF CONTENTS .......... 1
THE KEISER STORY ............2
COURSE OVERVIEW
• Foundations ........................4
• The Keiser Indoor Bike ................5
TECHNOLOGY
• Keiser Technology ...................7
TECHNICAL ASPECTS
• Bike Set-Up ........................ 14
• Keiser M Series Set-Up .............. 16
• Posture ...........................20
• Hand Positions ..................... 22
• Riding Positions .................... 23
• The Science of Pedaling .............. 25
• Cadence (RPM) ..................... 27
PHYSIOLOGY
• Energy Systems .................... 28
• Training with Power ................. 29
• 5-Minute FTP Test .................. 32
• Power Training Zones ................ 34
• Heart Rate ......................... 35
• Heart-Rate Training ................. 36
• Rating of Perceived Exertion (RPE) .... 39
• What are Kilocalories? ...............40
• Modifying Intensity ................. 41
METHODOLOGY
• Class Design .......................42
• Interval Training ...................44
• Sample Ride Proles and Templates ...45
PSYCHOLOGY
• Class Instruction ................... 49
• Music Experience ................... 51
DRILLS
• Drills Overview ..................... 53
• Intervals ..........................54
• Speed Work ........................ 55
• Power .............................58
• Control ............................60
• Climbing ........................... 61
• Muscle Recruitment ................. 63
• Recovery ..........................64
APPENDIX
• Appendix A — Stretching .............65
• Appendix B — Injury Prevention ........70
• Appendix C — M3 Power Test ......... 72
GLOSSARY ...................... 73
SUGGESTED READINGS ....... 75
TABLE OF CONTENTS