You can’t compare…
Brands: Rogue vs. Assault
Generations: Gen 1 vs. Gen 2
Individual Bikes: Bike 1 vs. Bike 2
Article: Assault Bike vs. Rogue Echo Bike: Battle of the Brands
Implications for Online Qualifiers: We won’t see an AirBike in Online Qualifier (e.g. The Open)
To reasons why you are using it…
#1: Competitions where an AirBike is (or at least could) be used
#2: Transferability to other fitness endeavors…cycling, fitness performance as a whole, gen conditioning, etc.
Reasons I Love the AirBike (and other ergs)
…for Warm-Ups, Cooldowns, Recovery Days, Fitness Testing
• Low Eccentric (Bodyweight is supported)
• Low Mobility Demands
• Low Strength Demands
• Low Skill Demands
• Full Body & Systemic (Less Local Stress & Fatigue)
• Testing: Safe environment to Redline (vs. MU, BJ, TnG Snatches)
Setting Up the Assault Bike
Optimize for leg drive (Seat height & Seat Slide)
Then torso lean is what it is.
Avoid pushing at terminal positions on handles: poor energy transfer
Optimizing the Pedal Stroke
Bi-directional vs. Tri-directional Power Output
Sprint vs. Sustain → not the same technique
A Bike with No Gears? WTF!?
Watts & RPMs are fixed (see chart)
Slow joint velocities sap your legs. This has the biggest implications for small, efficient females. To build efficiency back into that movement pattern, I recommend getting a bike with adjustable resistance.
The Concept 2 BikeErg would be a great tool for that job.
Technique for Met-Cons
Units almost always Calories (rarely distance)
“Burst & Bleed”
Burst – Build to a pace faster than you plan to hold
Bleed – allow wattage to slowly fall until you reach your sustainable pace
Ghost Cals – The bike is still ticking through calories, but you aren’t on the bike. Not all comps will allow you to leave the bike seat until the screen shows the target calories have been reached, others will allow for Ghost Cals.
Power & Dosage
People often think that a more powerful athlete has an easier time on the bike. But the opposite is true.
The stronger the athlete, the faster they can do damage.“-Ben Wise
The solution is to customize time domains for sprint intervals…
Every 2 Minutes, x 6 Sets, 12 Minutes
-12s (If peak watts are >1500)
-15s (If peak watts are 1000-1500)
-20s (If peak watts are 600-1000)
-25s (If peak watts are <600)
Powerful vs. Enduring Athletes
Sprint Test: Max Peak Wattage
Sustain Test: 10:00 Test for Max Calories
Learn how to do a power vs. endurance test here.
Athletes will tend to be either more powerful (need sustain protocols) or more enduring (need sprint protocols).
View Sample Training Protocols in my guide on the Assault Bike
-Look for the section towards the bottom called “Avatars.”
Informative rants on the Sport of Fitness.
No fluff, No BS. Just practical ways to help you improve your fitness.
1-on-1 Remote Coaching
Your Plan Includes…
• Customized workouts tailored to your needs
• Video calls with your coach every training Cycle
• Video analysis – having “eyes” on your technique
• Strength & Energy Systems Testing
• Access to all ZOAR paid content
• A “Welcome to the Team” box of ZOAR gear
• No commitment. Cancel Anytime.
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A 12-Week Row, AirBike, Run Program
If you want to reach your potential in the Sport of Fitness, you must have elite fitness. In other words… conditioning.
That’s why this program focuses on the “3 Kings” of Cyclical Movement: Rowing, AirBike & Running.
Cyclical Supremacy is all about building your engine so you can express higher levels of performance in all types of workouts.
Are you ready to build a massive engine and reign as Cyclical Supremacy?