SILVER SPIN BIKE AG-10221
fit for life
with Roger Black
SILVER SPIN BIKE AG-10221
let’s get fit for life!
Thank you for choosing my silver spin bike
and welcome to a healthier, fitter lifestyle!
Being healthy has always been an essential part of my life, so I’m delighted to be able
01
assembly
Your bike will require a small amount of assembly.
You will find everything you need included in the box.
to help you make it an important part of your life too.
How many times have you climbed the stairs or ran for the bus and been out of breath?
How many times have you wished you could do more of the things you enjoy, like
walking the dog, or running around after the kids?
02 get to know your bike
Take time to get to know your new bike - it will help you
to get the most out of your workouts.
Did you know that just 20 minutes of exercise 4 times a week can make a world of
difference? You won’t believe the benefits a little exercise will bring! You will have higher
energy levels, reduced stress, improved self-esteem, clearer and more radiant skin,
greater cardiovascular efficiency, a higher metabolic rate and improved body posture
03 enjoy your workout!
. . . all of which will result in a healthier and much more enjoyable lifestyle!
So enjoy your workouts, and maybe the next time you run up the stairs you will feel
Useful tips on training and some stretches you can try.
For further advice visit www.rogerblackfitness.co.uk
Fit for Life!
www.rogerblackfitness.co.uk
www.rogerblackfitness.co.uk
01
assembly
WARNING: To reduce the risk of injury, read the following important
precautions and information before operating the bike.
pre-assembly notes
1. Please read all instructions in this manual before using the exercise bike.
2. Prior to any exercise, consult with your physician to establish the exercise
frequency, time and intensity appropriate to your age and condition.
2. It is the responsibility of the owner to ensure that all users of the bike are
adequately informed of all precautions. Use the exercise bike only as
described in this manual.
OPEN THE BOXES
Make sure to inventory all of the parts that are included in the boxes. Check
the Parts List for a full count of the number of parts included for proper assembly.
If you are missing any parts please call the Roger Black Technical Support line on
0845 600 0464.
4. Once fully assembled, please check that all hardware parts such as belts, nuts
and washers are positioned and secured firmly.
5. Inspect and tighten all parts regularly. Check that the safety chain guard that
protects the moving parts is secured and in good order. Check the seat post,
seat slider, pedals and handlebar are secured firmly before getting on the
bike. Lubricate all moving parts monthly and replace any worn parts
immediately. Use only manufacturer-supplied parts.
3. Use the bike indoors on a level surface and keep it away from moisture and
dust. Place a mat under the stabilisers to protect the carpet or floor.
6. Keep children and pets away from the bike at all times. The bike is designed
for use by adults only.
7. The bike should not be used by persons weighing more than 350 pounds.
GATHER YOUR TOOLS
Before starting the assembly of your unit, gather the necessary tools. Having all of
the equipment at hand will save time and make the assembly quick and hassle-free.
CLEAR YOUR WORK AREA
Make sure that you have cleared away a large enough space to properly
assemble the unit. Make sure the space is free from anything that may cause
injury during assembly. After the unit is fully assembled, make sure there is a
comfortable amount of free area around the unit for unobstructed operation.
8. Wear appropriate exercise clothing when using the bike. Do not wear loose
clothing that could become caught in the bike. Always wear shoes.
9. Always regulate the flywheel resistance so that your pedalling motion is
controlled.
10. Always keep your back straight when exercising. Do not arch your back.
11. When you stop exercising, allow the pedals to slowly come to a stop. The bike
does not have a free wheel; the pedals will continue to move until the flywheel
stops. Do not remove feet from the pedals while they are in motion and do not
dismount until the pedals have stopped completely.
13. The pulse sensor is not a medical device. Various factors, including the user's
movement, may affect the accuracy of heart rate readings. The pulse sensor is
intended only as an exercise aid in determining heart rate trends in general.
8. Dry the bike after each use to remove sweat and moisture. Wipe the machine
with a damp cloth, water and mild soap. Do not use a petroleum-based
solvent to clean the machine in order not to damage the finish.
hardware chart
For your convenience, we have identified the hardware used in the assembly of
this product. This chart is provided to help you identify those items that may be
unfamiliar to you.
1. Adjustable
Wrench
2. Allen Wrench
11. Stop exercise immediately in case of nausea, shortness of breath, faint,
headache, pain, tightness in your chest or any discomfort.
3. Allen Bolt (x4)
12. Do not place fingers or any other objects into the moving parts of the bike.
4. Washer (x4)
14. After exercising, turn the tension control knob clockwise (+) to increase
resistance so that the pedals will not rotate freely and possibly hurt someone.
3
1
2
4
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01
assembly
parts list
exploded diagram
MANY OF THE PARTS SHOWN HERE HAVE BEEN PRE-ASSEMBLED AT THE FACTORY.
NO.
DESCRIPTION
QTY.
NO.
DESCRIPTION
QTY.
1
flywheel
1
9-3
allen bolt (M5)
7
1-1
hub set
1 set
9-4
square nut
1
1-2 (L) flywheel cover
1
9-5
helical compression spring
1
1-2 (R) flywheel cover
1
9-6
spacer
1
1-3
Self tapping screw
6
9-7
allen nut
2
1-4
flange nut
2
9-9
rubber absorber
1
2
rear stabiliser
1
9-10
beam
2-1
leveling feet
4
9-11
brake pad assembly
2-2
end cap
4
9-12
round head screw
2
2-3
pan allen bolt
4
9-13
washer
4
4
1
1 set
2-4
washer
9-14
nylon nut
2
3
frame
1 set
10
water bottle
1
4
front stabliser
1 set
11
inner chain guard
1
4-1
transportation wheel
2
12
chain
1
4-2
washer
4
13
outer chain guard
4-3
allen bolt
2
14
pedal set
1
1 set
4-4
nylon nut
2
15
pan self tapping screw
4
5
handlebar
1 set
16
pan self tapping screw
3
6
seat post
1 set
17
chain guard spacer
1
6-1
sleeve
3
18
allen bolt
2
3
2
6-2
adjustable knob
7
seat slider
19
allen bolt
1 set
20-1
B/B’s cup
7-1
end cap (for seat slider)
1
20-2
B/B’s ball
7-2
saddle
1
20-3
B/B’s cone (L)
8
water bottle cage
1
20-4
B/B’s washer
9
tension control knob
1 set
20-5
B/B’s allen nut
20-6
B/B’s cone (R)
9-1
spacer
1
9-2
upper brake cap
1
1 set
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01
assembly
step 1
step 3
Pull the pop pin and insert the
handlebar (1) into the handlebar
receptor and secure with the
pop pin.
Mount the front stabiliser (6) using
two allen bolts (8) and two washers
(9). Then tighten clockwise using
the allen wrench included in your
package.
Pull the pop pin and insert the
seat post (2) into the receptor
and secure with the pop pin.
Mount the rear stabiliser (7) using
two allen bolts (8) and two washers
(9). Then tighten clockwise using
the allen wrench.
step 4
step 2
Attach the left pedal (3) and
the right pedal (4) with adjustable
wrench (5). Please be aware that
the pedals are marked L and R on
the flat face of the threaded area.
The left and right pedals are
referenced from a seated position
on the bike. The left pedal has
a left-hand thread and must be
tightened anti-clockwise, and the
right pedal must be tightened
clockwise.
Tighten the pedals with the
adjustable wrench supplied.
Mount Computer Console with
bracket to the front part of the
handlebar, so you can watch the
display during your training session
on the bike.
Plug in the sensor cable and the
cable with the ear clip into the
console. Fasten the sensor cable
into the socket on the front fork of
the bike (left side).
Ensure, that the computers receives
signals from the sensor while
flywheel is turning. If not, please
reduce the distance between the
sensor and the magnet.
Well done!
Your bike is now ready for use. Please go to the operation section in this manual for
instructions on how to use your bike. If you have any questions please call the Roger
Black Technical Support Line on 0845 600 0464.
www.rogerblackfitness.co.uk
02 get to know your bike
operation
HANDLEBAR ADJUSTMENT
Loosen and pull the pop pin (fig. 5), then raise or
lower the handlebar to the desired position for a
more efficient and comfortable ride. Make sure the
pop pin settles into the desired hole and then
secure it firmly.
EMERGENCY BRAKE
This bike can be stopped immediately when
pushing down the tension knob (fig. 1).
1.
PEDAL STRAP ADJUSTMENT
RESISTANCE ADJUSTMENT
Pedalling resistance is controlled by the tension
control knob (fig. 2). To increase resistance, turn
the tension control knob clockwise (+).
To decrease resistance, turn the tension control
knob anti-clockwise (-). Resistance can be easily
adjusted at any time.
5.
Place the ball of each foot in the toe clip until the
front of the shoe fits snugly in the toe clip cage.
Rotate one foot to within arm's reach, then pull up
the strap until the toe clip cage fits the shoe snugly
(fig. 6). Repeat for the other foot.
2.
6.
WORKOUT
Once you are sitting comfortably, begin pedalling
slowly, with your hands resting comfortably on the
handlebar. After you feel secure, you can change
seat positions, hand positions and resistance levels
for added enjoyment and variety during your workout.
SEAT ADJUSTMENT
The appropriate seat height helps upgrade your
exercise efficiency, reduces the risk of injury and will
make you feel more comfortable. Adjusting the seat
forwards or backwards helps you work on different
lower body muscle groups.
1. Place your foot in the toe clip, then get on
the bike.
7.
3.
Increase the resistance by turning the tension
control knob clockwise until the flywheel stops,
or pedal slower until you come to a complete stop.
2. If your leg is too bent, you should move the seat
up. If your foot cannot touch the pedal or your leg is
too straight, you should move the seat down.
3. Dismount the bike. Loosen and pull the pop pin
(fig. 3), then raise or lower the seat post to the
desired position.
4. To move the seat forwards or backwards, loosen
and pull the pop pin (fig. 4), then move the seat
slider to the desired position. When the seat slider
is in the desired position, secure the pop pin firmly.
DISMOUNTING
WARNING: Do not dismount the bike or remove
your feet from the pedals until the pedals have
completely stopped.
4.
MOVING THE BIKE
Carefully lift the rear stabiliser to move the bike to
another location (fig. 7). Please gently move the bike
as any sudden impact may affect the operation of
the bike.
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02 get to know your bike
computer operation
maintenance
It’s easy:
Proper maintenance is very important to ensure your bike is always in top
working condition. Improper maintenance could cause damage or shorten
the life of your bike and exceed the LIMITED WARRANTY coverage.
1. Mount the computer to your bike
2. Fasten ear clip on your ear
3. Begin pedalling
The speed is shown in the upper part of the display.
The lower part displays time, distance, calories and heart rate.
You can switch between the functions by using the red button (press only
once). Press the red button for three seconds to reset the display information
when you want to start a new training session.
Follow the guidelines below to keep your bike in good working condition:
AFTER EVERY 10 HOURS OF USE:
1. Detailed cleaning of the bikes (Clean the frames with maintenance spray)
2. Service the brake pad (with maintenance spray)
3. Test the emergency brake function, if necessary reset
TROUBLESHOOTING
AFTER EVERY 20 HOURS OF USE:
PROBLEM
CHECK
REMEDY
The sound of the chain during training is too loud
Chain tension/alignment
Regulate the chain tension until a smooth feeling is achieved
1. Clean handlebar and saddle supports, spray inserts with maintenance spray
2. Clean flywheel and hub (maintenance spray)
3. Check locking handles for ease of use and spray threads with
maintenance spray
PROBLEM
CHECK
REMEDY
You cannot change the resistance
Brake, brake pad
Calibrate brake system or remove brake pad
PROBLEM
CHECK
REMEDY
The bike is waggling during training
Adjustable feet
Align the adjustable feet to achieve a solid stand
PROBLEM
CHECK
REMEDY
No information is displayed on the computer
Battery
Remove battery if powerless
PROBLEM
CHECK
REMEDY
No training information is displayed on the computer
Sensor
Check if sensor is still fastened in the socket and distance
to magnet is fine
PROBLEM
CHECK
REMEDY
The handlebar or saddle is waggling during training
Adjustment knobs
Fasten the adjustment knobs of the handlebar and/or
saddle support
AFTER EVERY 40 HOURS OF USE:
1. Check chain play and if necessary reset
2. Check that pedals, toe clips, pedal straps, saddles as well as all other
connections and fixings on the bike are secure and in their correct positions
3. Carry out a check on the brake system's functions and check the position
of the brake pad on the flywheel, and if necessary reset
SPARE PARTS AND TECHNICAL ADVICE
If you have questions you cannot resolve with the help of this manual, or
need to order replacement parts please call the Roger Black Technical
Support line on 0845 600 0464, or email service@rogerblackfitness.co.uk
Please have the product model name and number ready when you call.
www.rogerblackfitness.co.uk
03 enjoy your workout!
what is exercise?
‘What is exercise’ sounds like a silly question, but did you know that there
are four aspects of exercise?
1.
Cardiovascular fitness (the fitness level of your heart, lungs, veins
and arteries)
2. Muscular strength (the fitness of muscles in your legs, arms, buttocks etc,
which are vital to perform fundamental movements of everyday life, such
as carrying your shopping or doing the vacuuming)
To make sure your heart is beating in its target zone, you'll need to know how
to monitor your heart rate. The easiest way is to feel the pulse in the carotid
artery on either side of your neck, between the windpipe and the large neck
muscles. Count the number of beats in ten seconds, and then multiply that
number by six. This gives you the number of beats per minute. To determine
your target zone, consult the chart opposite. As you exercise, monitor your
heart rate and try to keep it within your target zone.
Heart Rate Chart key:
3. Muscular endurance (the stamina required by your muscles to be able
to do more vacuuming!)
ADVANCED
Sports, athletic conditioning or interval training
FITNESS
Optimal training, aerobic or cardiovascular
4. Flexibility (the range of movement at a joint where two or more bones
meet, to allow you to do simple tasks easily, like bending your knee to
tie your shoes)
HEALTH
Beginner, low intensity with long duration
produces fat burning
Different exercises (and in turn different exercise products) target these
aspects of exercise. For example, a treadmill is good for cardiovascular
fitness, whilst a bike is better for muscular strength and endurance.
HOW you train is also vitally important.
cardiovascular fitness
The muscle (your heart) and vital organs (your lungs, veins and arteries) form
your cardiovascular system. Your cardiovascular system is responsible for
processing and transporting oxygen to your muscles. Your heart contracts to
pump blood around your body and provide your muscles with the oxygen
they need. As your cardiovascular fitness improves, your heart will become
more efficient, being able to pump blood with fewer contractions. Thus, a
slower heart rate usually means a fit heart!
Like any other muscle, you can strengthen your heart by exercising it. This
means doing any activity that makes your heart beat quickly and you breathe
deeply. This type of exercise is called aerobic exercise.
How fast should your heart beat during aerobic exercise? Fast enough to
reach and stay in its “target zone,” a range of beats per minute that is largely
determined by your age and physical condition.
muscular strength and endurance
Muscles are important for a healthy lifestyle. We MAINTAIN our muscles just
by going about our everyday lives, but to IMPROVE them we need to exercise.
The best way to improve muscular strength and endurance is to perform
resistance-based exercises more often. Those focusing on ‘weight’ loss will be
pleased to note that muscular tissue uses more calories than inactive tissue!
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03 enjoy your workout!
Your bike will help you to develop primarily lower body muscle groups:
warm up and cool down
A successful exercise programme consists of a warm-up, aerobic exercise,
and a cool-down. Do the entire programme at least two and preferably three
times a week, resting for a day between workouts. After several months, you
can increase your workouts to four or five times per week.
Warming up is an important part of your workout, and should begin every
session. It prepares your body for more strenuous exercise by heating up and
stretching out your muscles, increasing your circulation and pulse rate, and
delivering more oxygen to your muscles. At the end of your workout, repeat
these exercises to reduce sore muscle problems. Try the following warm up
and cool down exercises.
TOE TOUCH
Slowly bend forward from your waist, letting your
back and shoulders relax as you stretch toward
your toes. Reach down as far as you can and hold
for 15 counts.
A.
B.
C.
D.
E.
F.
Shoulder muscles
Pectoral muscles
Bicep muscle
Abdominal muscles
Forearm muscles
Quadricep muscles
G.
H.
I.
J.
K.
L.
Calf muscles
Trapezius muscles
Tricep muscles
Back muscles
Gluteal muscles
Hamstring muscles
Flexibility
Flexibility is the range of movement at a joint, where one or more bones
meet. By maintaining your joints and improving your flexibility, you will be less
susceptible to injury or joint-related illnesses. You should aim to improve
flexibility gently, with a few simple stretches, which should always form part
of your warm-up and cool-down routine. You can then continue to increase
your flexibility in your main workout.
SHOULDER LIFT
Lift your right shoulder up toward your ear for one
count. Then lift your left shoulder up for one count
as you lower your right shoulder.
HAMSTRING STRETCH
Sit with your right leg extended. Rest the sole of your
left foot against your right inner thigh. Stretch
toward your toe as far as possible. Hold for 15
counts. Relax and then repeat with left leg
extended.
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03 enjoy your workout!
SIDE STRETCH
Open your arms to the side and continue lifting
them until they are over your head. Reach your right
arm as far upward toward the ceiling as you can for
one count. Feel the stretch up your right side.
Repeat this action with your left arm.
CALF-ACHILLES STRETCH
Lean against a wall with your left leg in front of the
right and your arms forward. Keep your right leg
straight and the left foot on the floor; then bend the
left leg and lean forward by moving your hips
toward the wall. Hold, and then repeat on the other
side for 15 counts.
HEAD ROLL
Rotate your head to the right for one count, feeling
the stretch up the left side of your neck. Next, rotate
your head back for one count, stretching your chin
to the ceiling and letting your mouth open. Rotate
your head to the left for one count, and finally, drop
your head to your chest for one count.
limited warranty
This product is warranted to be free from defects in workmanship and
material, under normal use and service conditions, for a period of two
years from the date of purchase. This warranty extends only to the original
purchaser. This warranty is limited to replacing or repairing, at the
manufacturer’s option, the product through one of its authorised service
centres. All repairs for which warranty claims are made must be preauthorised by the manufacturer. This warranty does not extend to any
product or damage to the product caused by or attributable to freight
damage, abuse, misuse, improper or abnormal usage or repairs not
provided by an authorised service centre, products used for commercial or
rental purposes, or products used as store display models. No other warranty
beyond that specifically set forth above is authorised.
The manufacturer is not responsible or liable for indirect, special or
consequential damages arising out of or in connection with the use of
performance of the product or damages with respect to any economic loss,
loss of property, loss of revenues or profits, loss of enjoyment or use, costs of
removal, installation or other consequential damages of whatsoever nature.
The warranty extended hereunder is in lieu of any and all other warranties
and any implied warranties of merchantability or fitness for a particular
purpose is limited in its scope and duration to the terms set forth within.
This warranty gives you specific legal rights.
further questions?
I hope you enjoy your new bike and your new healthier and fitter lifestyle!
Should you need further information on fitness, please visit
www.rogerblackfitness.co.uk
For technical assistance, contact the Roger Black Technical Support Line
on 0845 600 0464 or email support@rogerblackfitness.co.uk
©2005. The Roger Black logotype and symbol are the property of RFE International Ltd.
Designed by B1 Creative.
SILVER SPIN BIKE AG-10221
User manual, 1st edition.
The rogerblack medal series comprises:
Gold treadmill
Silver treadmill
AG-10302
AG-10301
Gold bike
Silver bike
Bronze bike
AG-10203
AG-10202
AG-10201
Gold semi-recumbent bike
Silver semi-recumbent bike
AG-10208
AG-10207
Silver spin bike
AG-10221
Gold cross-trainer
Silver cross-trainer
AG-10212
AG-10211
Gold rower
Silver rower
AG-10402
AG-10401
For information on the Roger Black Medal
Series visit www.rogerblackfitness.co.uk
For technical support call the Roger Black
Technical Support Line on 0845 600 0464,
or email support@rogerblackfitness.co.uk