Tips & Safety Concerns

LEMOND REVMASTER INSTRUCTOR RESPONSIBILITIES

1. Arrive at class early (15 minutes or more) to help beginners (or other participants who need assistance) with set-up. Ensure everyone is properly seated and properly fitted on their bikes.
2. Address and accommodate all ability levels. Welcome newcomers to your class. Take the time and care to help them have a positive, fun and enjoyable first experience.
3. Explain the use of the brake mechanism. Push down to STOP/ pull up to RELEASE/ turn knob right to increase resistance/ turn knob left to decrease resistance.
4. Remind students to ride at their own pace. Allow them to have fun. Not everyone will be able to achieve the same goals. Encourage and motivate students without ostracizing them for taking breaks or easing up. If someone is feeling uncomfortable or fatigued, suggest they remain seated and continue pedaling until their heart rate is lowered below 120 BPM or the rhythm of their breathing returns to normal.
5. When standing, maintain a leg speed that can be controlled with proper body alignment. Allow the beginner to find a comfortable pace to start. Promote success and avoid intimidation.
6. Define the riding profile – the focus and format of class. Offer goal achievements or ask riders to choose their own. Be flexible, but have a purpose within each training session.
7. Pay attention to the participant’s physical exertion and hydration. Remind them to drink water and ease up when over-exerted. If they feel excessively fatigued, weak, or dizzy, have them reduce pedaling speed, decrease the resistance immediately and gradually STOP!
8. Play motivating music suitable for your riding profile. Use slower music when choosing lower RPM’s for hilly terrain; use moderate, upbeat tempi for warm-up, flat road training or faster climbs. Quicker, faster tempi help to motivate riders for sprints, downhill cycling, or road racing.
9. Incorporate mind/body integration with guided imagery. Use visual images to create a mood or atmosphere in connection with the music. Use coaching tips to help monitor intensity; focus on relaxing by breathing rhythmically while training within mixed terrain.
10. Encourage students to “towel-down” the bikes when class is finished. Have them release heavy tension on the resistance mechanism. This will help to prepare the next group cycling class to begin on a safe, clean bike.

REVMASTER SAFETY CONCERNS AND RECOMMENDATIONS

1. LeMond Fitness does not recommend using other training devices such as hand weights while on the stationary bike. The stationary bike is designed for cardio respiratory exercise training.
2. Many facilities have different procedures when signing in for group cycling classes. Call ahead to see if sign-up is required. If it is your first time attending, arrive early to ask the instructor for assistance on being properly fitted on the bike and have them explain the features of the RevMaster.
3. Special populations and people with back concerns may choose to keep their handlebars higher than saddle height for comfort. Watch for shoulders rising if bars are too high.
4. Wear comfortable workout attire or cycling clothing. Bring a towel and water bottle. If you want to monitor the intensity of your workout, wear a heart rate monitor.
5. Before starting to ride, make sure all fasteners are firmly secured on the bike.
6. If using cycling shoes with cleats, check if the screws are properly tightened. If wearing gym shoes make sure the shoe laces are tucked inside the shoe, pedal basket straps are secured. Start with one foot securely fastened in the pedal before securing into the other pedal.
7. If your feet should come off the pedals, keep your feet away from the turning cranks and push down on the emergency brake to stop the pedals as soon as possible. DO NOT try to put your feet back onto the pedals while they are moving.
8. If you are just starting to exercise, gradually increase your duration time on the bike. If you start to feel uncomfortable or fatigued, remain seated and continue easy pedaling until your heart rate is lowered below 120 BPM or the rhythm of your breathing returns to normal.
9. Ride at your own pace and ease up when feeling over-exerted. Remember to drink water throughout the class.
10. Before rising from the saddle, it is important to apply light to moderate resistance to the flywheel to ensure safer pedaling control.
11. Avoid locking knees, especially when standing climbing out of the saddle.
12. When standing out of the saddle, place hands at a wider base of support more in front of you rather than reaching straight downward on the handlebars. When seated, bring the hands closer towards you either--in front, on the near outside bars, or place the arms on top the aerobars. *The key point is to find out where the upper body feels the most comfortable and you can breathe without difficulty.
13. Think in terms of avoiding extremes – using too little resistance and spinning fast or too heavy resistance and “mashing” the pedal strokes. For the beginner, keep pedal speeds at a range that is comfortable for the participant to maintain without struggling to keep up. Allow participants to gradually build-up their speed, endurance and strength.
14. When starting out minimize long periods out of the saddle, especially when pedaling cadences are above 75 RPM or when steep climbing using heavy resistance with pedaling cadences below 60 RPM.
15. After class, use a towel to wipe up sweat on the bars and/or to wipe up sweat that may have fallen on the floor.