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Hello, I'm dr. George Dixon the originator of cycle vision tours the answer to stationary cycle boredom
As a physician and educator I'm aware of the advantages that exercise offers
But also how difficult it can be to enthusiastically adhere to a regular workout schedule
To prepare for the tour first you need to find your pulse place two fingers on your wrist at the base of the thumb
To help you time your pulse. We'll use a pulse check in the lower left corner of the screen
It will count down six seconds to the word start
When you see the word start count your pulse beats until you see the word stop
Then take that number and multiply by 10 for your actual pulse per minute
Go ahead and try it
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Your target heart rate is the number of beats per minute you want when exercising your heart lungs and vascular systems
Look at this chart as modified for additional safety from the World Health Organization
Find your age and target heart rate
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Bicycle should be in good working order and adjusted to allow you to sit comfortably upright while holding the handlebars
With your down leg slightly bent
Your bike can change your heart rate in two ways speed and tension
Start at 15 to 20 miles per hour and gradually increase the tension
By adjusting the speed the tension or a combination of both you will be able to increase or decrease your pedaling effort
Therefore your heart rate now on to the tour each is designed for three minutes of warm-up
12 minutes at your target heart rate and three minutes of cool down
Your tour coach will help you through with advice and information as to where you are and what you should be accomplishing during your exercise tour
You can use any portion of the tours at your own fitness level and when you exercise three to four times per week in this fashion
You'll note improvement beginning in about three weeks
You should feel encouraged when it becomes more difficult to reach your target heart rate
Because your heart and lungs are working more efficiently so it takes more effort to make them work in short you are getting healthier
After you have done the stretching exercises you are ready to climb on the bike and finally
Pedal with pleasure
Welcome to cycle vision an invigorating visual sensation
You've selected the Vermont autumn tour your ride will take you along a variety of scenic routes within this central region of the state
Begin pedaling here at 15 to 20 miles per hour or at 70 to 85 rpms in an easy gear or tension setting
Enjoy the cycle vision sensation and pedal through the oncoming scenery while we review the cycle vision program features
In the lower right hand corner you see the actual distance of the ride intensive miles
You may compare this with the actual miles on your bike's odometer the mileage can help you track your progress throughout the ride
However, it's more important that you exercise within your personal fitness level and monitor your heart rate
We will review the procedure in a moment
This ride will take you approximately 5.8 miles along a variety of routes and changing terrains
In the lower left of the screen you see a yellow symbol watch for this to change the yellow is for warm-up
It's very important that you take this time to loosen up and gradually build to a safe workout level
The blue symbol represents the cooldown period when it appears you should gradually reduce your effort to return your heart rate to normal
The red signal signifies the workout section when you see this symbol you should be exercising within your training heart rate zone
You can take your pulse manually by placing your fingers on your wrist at the base of the thumb as demonstrated in the introduction
To help you time your pulse we'll be using the on-screen timer when the pulse check timer flashes
It's telling you to locate your pulse it then counts down six seconds to the word start
When you see the word start begin counting your pulse beats until you see the word stop
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Take the number of beats you counted and multiply it by 10 this will give you your number of beats per minute
The number of beats per minute should be used to determine your training heart rate zone
Here is a chart to help you find your training heart rate zone find your age and training zone
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Welcome to Vermont it is a cyclist's delight not only because of its beauty but because of its scale and temperament
Here they live in villages not cities. They worship in churches not cathedrals and travel on roads
Not highways as John Frieden of Vermont bicycle touring says the environment is indeed scaled to human proportions
In fact the pace of Vermont life more closely resembles the speed of a bicycle than that of an automobile
To bicycle in Vermont is to fall in love with both the place and the pace of pedaling
Your pedaling motion and the visual sensation of moving through this beautiful valley will combine to create what we call the psycho vision effect
It will take some practice
But soon you will be able to use this interactive effect to increase your motivation and to establish consistent workout habits
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Watch out on your left here comes Jim your first riding companion
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Stay with Jim as he takes the lead to help you maintain a good workout pace
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How was your heart rate are you within your training heart rate zone
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Now that you've taken the lead again
We'll take a short side trip through one of over 100 covered bridges still in use in Vermont today
Vermont has more covered bridges still in use than all of the other New England states combined
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You're doing terrific so far keep up the good work
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Here comes Jim again over the next several minutes Jim will be joined by three other riders
Use these riding companions to help establish and maintain a rhythm and a purpose for your pedaling
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That was a good stretch stay with a group one at a time the riders will peel off to the left
Allowing you to work your way to the front
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Hold on there's one more rider to catch
This is Hank stay with him throughout the remainder of the exercise section as he takes you quickly up and down this winding country road
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Congratulations you've made it to the cooldown you did a super job keep pedaling but slow it down a little
Remember it's important to use this cooldown to bring your heart rate back to normal
It's often said that Vermont is the most rural state in the Union meaning that it has the greatest percentage of citizens living in the country
There's a healthy blend of village farm field and forest
Vermont is never monotonous and the work of the people often relates directly to the land
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There are still about six thousand small farms continuing operation in Vermont
Dairy farming accounts for 90% of all agriculture in this state
Most farms average less than 300 acres and support a variety of side activities
Including the cultivation of honey the supplying of firewood and timber and the production of something for which Vermont is famous
maple syrup
Vermont is the country's leading maple sugar producer and the tradition is strong and enduring
Maple sugaring time in March and April remains a cherished rite of a new season
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The image people have of Vermont is not beyond its reality
The description of wild beauty interspersed with the purity of northern New England villages need not be exaggerated
Life winds down here. The pace is natural and unhurried
Vermont is a land apart from most areas of the country
Cycle vision offers a variety of locations for your stationary cycling enjoyment
Each time you use this or other cycle vision programs
You will notice something new and you will find yourself developing a rhythm and an appreciation for the oncoming scenery
Thanks for joining us here in Vermont. We look forward to bringing you all of the cycle vision programs. See you next time
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There are other locations now available in the cycle vision series each is an adventure all its own
Watch for new tapes as they become available
This unique video concept for stationary cycling is also available in a 60-minute version called video cycle
It provides three different scenic workouts from the location you select you will enjoy a more in-depth look at each location
Here are the titles now available in the video cycle series watch for new tapes as they become available
Whether you choose cycle vision or the expanded video cycle version you can expect to benefit from a more enjoyable stationary
cycling experience
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