Name: Score:
59 Multiple choice questions
Term 1 of 59
What are the hand positions for a standing flat and running?
2 or 2.5
1 or 3
0 or 1
3 or 4
Term 2 of 59
What happens if the seatpost is too high or too low
It is safe
It is unsafe
Earns interest
Can be withdrawn anytime
Term 3 of 59
What is the RPM range for Jumps on a Hill
80-100 Rpm
50-70 Rpm
60-80 RPM
70-90 Rpm
,Term 4 of 59
Jumps on a Hill
Sprints on a Hill are an advanced technique that begins in a seated climb and transitions to
standing. Sprints on a hill are used in interval and race profiles. The benefits are the same
as Sprints on a Flat, as are the safety concerns.
Sprints on a Flat are an advanced technique in which the rider executes a high performance
effort by coupling moderate to heavy resistance and high RPM's for 5-30 seconds, followed
by an active recovery of 1-3 minutes.
Running on a Hill is an advanced movement. Due to the increased resistance and faster
RPM's involved with Running on a Hill, beginners should master the Standing Flat before
they attempt Running on a Hill for any length of time.
Jumps on a Hill are an advanced movement. They are vigorous and involve moving from a
seated climb to a standing climb at regular intervals.
Definition 5 of 59
Hand Position 2 creates more stability and opens up the chest for optimal air exchange. The
majority of riding time is spent here. Hand position 2 is used for seated flats, standing flats, seated
climbs, jumps, running on a hill, jumps on a hill, sprints on a flat, and sprints on a hill.
About Hand Position 2
Cues for hand position 2
Cues for hand position 3
About Hand Position 2.5
, Definition 6 of 59
Begin in a seated climb, and increase the resistance to heavy. Burst out of the saddle to hand
position 3 and attain the upper end of the cadence range and sprint for 5-30 seconds. And,
recover in a Seated Flat with moderate resistance.
Cues for Sprints on a Hill
Instructions for a Steady State Ride
Guidelines for a Cool down Session
Tips for a Flat Road Endurance Ride
Term 7 of 59
What is the RPM Range for Sprints on a Hill
60-80 RPM's
90-110 Rpm's
100-120 Rpm's
30-50 Rpm's
Term 8 of 59
Should the rider remember their settings for next time
Yes
No
59 Multiple choice questions
Term 1 of 59
What are the hand positions for a standing flat and running?
2 or 2.5
1 or 3
0 or 1
3 or 4
Term 2 of 59
What happens if the seatpost is too high or too low
It is safe
It is unsafe
Earns interest
Can be withdrawn anytime
Term 3 of 59
What is the RPM range for Jumps on a Hill
80-100 Rpm
50-70 Rpm
60-80 RPM
70-90 Rpm
,Term 4 of 59
Jumps on a Hill
Sprints on a Hill are an advanced technique that begins in a seated climb and transitions to
standing. Sprints on a hill are used in interval and race profiles. The benefits are the same
as Sprints on a Flat, as are the safety concerns.
Sprints on a Flat are an advanced technique in which the rider executes a high performance
effort by coupling moderate to heavy resistance and high RPM's for 5-30 seconds, followed
by an active recovery of 1-3 minutes.
Running on a Hill is an advanced movement. Due to the increased resistance and faster
RPM's involved with Running on a Hill, beginners should master the Standing Flat before
they attempt Running on a Hill for any length of time.
Jumps on a Hill are an advanced movement. They are vigorous and involve moving from a
seated climb to a standing climb at regular intervals.
Definition 5 of 59
Hand Position 2 creates more stability and opens up the chest for optimal air exchange. The
majority of riding time is spent here. Hand position 2 is used for seated flats, standing flats, seated
climbs, jumps, running on a hill, jumps on a hill, sprints on a flat, and sprints on a hill.
About Hand Position 2
Cues for hand position 2
Cues for hand position 3
About Hand Position 2.5
, Definition 6 of 59
Begin in a seated climb, and increase the resistance to heavy. Burst out of the saddle to hand
position 3 and attain the upper end of the cadence range and sprint for 5-30 seconds. And,
recover in a Seated Flat with moderate resistance.
Cues for Sprints on a Hill
Instructions for a Steady State Ride
Guidelines for a Cool down Session
Tips for a Flat Road Endurance Ride
Term 7 of 59
What is the RPM Range for Sprints on a Hill
60-80 RPM's
90-110 Rpm's
100-120 Rpm's
30-50 Rpm's
Term 8 of 59
Should the rider remember their settings for next time
Yes
No
