It’s Technique Tuesday where we talk about a movement we’re doing tomorrow, WHY we’re doing it, and other fun facts and tips about it!
Movement: Air Bike
Description: Pedal and push/pull the handles to rack up calories, but mind your pacing!
Primary Movement Pattern:
Physical Skills Developed:
Tips, Tricks, and Fun Facts: The much beloved air bike is a low-impact, full body cardio workout. Every time we hop on, we’re building a stronger heart and lungs to support all the other movements we do in the gym and in life.
Mind your pacing! For example, tomorrow we’ll be doing sets of 15/12 (male/female) calories as part of a triplet metcon. Athletes can scale the calories to a number that should take about 1:00 – 1:30 to complete each round.
Monitor your cadence (revolutions per minute) and target to maintain the same cadence for the whole 15/12 calories each round. If your cadence falls off, you started off too fast, and if you maintained the same cadence the whole round, take it up a click or two on the next round!
Setup:
– Set the seat height so that your leg extends almost fully when pedaling.
Initiation:
– Pedal and push/pull the handles. Maintain upright posture, neutral spine.
– Monitor your pacing using cadence/rpms and target to maintain a steady pace for the duration of the set.
Common faults:
– Low riding – seat too low. Leg should reach almost full extension at the bottom of the pedal cycle.
– Going out too hot and falling far off your initial pace
– Taking hands off the handles and just pedaling with feet. Don’t get lazy!
Check out our social media for the video with commentary and have one of our coaches yell at you to go faster tomorrow!
Dean