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Hey Team SCS!

We have had some questions about our cycle terminology lately and what
specifically each move means so that we are all using the terminology in a
consistent manner. Many of us have gotten trained at different times and Kelli has
revised the manual to evolve with SCS along the way. Here are the most commonly
used terms:

Sprints- refers to the fastest pace an individual can move/revolve the


pedals/flywheel. An all-out pace done only in a seated position at no more than a
load of 6 on the flywheel.
Run- not as fast as a sprint pace due to the load on the flywheel, but still an all-out
effort done with a resistance of 7, 8 or 9 in either a seated or standing position.
Jog- Also known as second position, this is an upright, out of the saddle posture.
You can safely work in the posture at a load of 7 to 8. Once resistance goes higher
than an 8, you MUST push back to a hover or find your way to the saddle. Knees can
easily be injured with this much load in an upright position.
Hover- Also known as third position, a standing posture where the spine stays long,
abdominals drawn in to support the back and hips pushed towards the back edge of
the saddle. This position can be carried out with a flywheel load of 7, 8 or 9.
Climb- refers to all positions where load is between 8 and 9.
Tap-Backs- a single leg downward power stroke thats momentum takes the hips
low towards the back edge of the saddle and allows you to be light in the upper
body, while the upward pedal stroke of the opposite leg pulls the hips back in
alignment with the shoulders. This is single leg power training and has nothing to do
with upper body. The upper body will appear as though its doing a push-up, but
only because of the shift of body position.
Jumps- a full body movement to a whole different position. Examples would be a
quick change from the saddle to second, second position to third or full circles from
saddle to jog to hover. Done in a single count motion with an explosive motion of
the quads.
Lifts- movement from the saddle to either hover or jog positions where counts are
involved. Hips can connect with saddle or hover back over the saddle based on how
you want to teach that day. 2, 4 or 8 counts work best for cueing.
Progressive Climb- a climb that starts on a 7, or base of a hill and has several
progressions, or turns of the dial throughout the song finally ending on a maximum
load of 9.
Cadence/Resistance Combo- speed work done in combination with a load of 8 or
9 on the flywheel. Time should be given to increase momentum/cadence at a
lighter resistance and then participants should be encouraged to stay as close to
that baseline pace even as resistance is being added. Should be done in interval

format with no more than 60 seconds as the on period. Cadence-Resistance


Combo work pushes the heart rate to anaerobic levels and cannot be sustained for
longer than that.
Interval- a measure or length that is well defined. When choreographing music or
your ride, it usually goes with the chorus and refrain. An example would be: on this
song, we will be running 3- 45 second intervals.
Narrow Arm Push Ups- with a flexed wrist, the heels of the hands should sit on
the handle bars with elbows, wrists and shoulders in one straight line. This position
targets the backs of the arms, or the triceps, so elbows must remain in alignment
with the wrists. Weight should transfer out of the hips and more in to the handle
bars to really encourage the upper body muscles to engage. From a straight arm
starting position, participants should be coached to bend the elbows to a 90 degree
angle and back to straight before a rep is complete. Plyometrics are also an added
challenge from this position.
Wide Arm Push Ups- heels of the hands should be positioned as wide as the
handlebars edge and hands turned in at a slight diagonal towards each other. From
a straight arm starting position, elbows bend deeply so the sternum drops towards
the handlebars as you flex at the waist. From the low position, armpits should
squeeze towards the chest pushing you back to an extended waist and straight
arms. This position targets the shoulders and chest.