Increasing Capacity on the Air Bike for Masters Athletes
EverBold Newsletter: 06/05/24: #getboldernotolder
One of the most effective ways to enhance your fitness and performance is by increasing your capacity on the air bike. Whether you use an Assault Bike or Echo Bike, building your endurance and power on these machines can revolutionize your workout routine, leading to significant gains in cardiovascular health, muscular endurance, and overall stamina.
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Why Increasing Air Bike Capacity Matters
Building capacity on an air bike, like the Assault Bike or Echo Bike, is essential for masters athletes looking to enhance their overall fitness, stamina, and performance. These bikes provide a low-impact yet high-intensity workout that is particularly beneficial for cardiovascular health, muscular endurance, and metabolic conditioning. For masters athletes, improving air bike performance can translate to better results in various CrossFit workouts, improved recovery times, and enhanced overall health.
How to Increase Air Bike Capacity
The approach to increasing your capacity on the air bike involves a structured, progressive training plan that gradually increases both the intensity and volume of your workouts. This method helps build endurance, power, and efficiency over time without risking overtraining or injury.
The following 6-week program is designed to help masters athletes systematically improve their performance on the air bike by focusing on race pace intervals and volume building at a conversational pace.
Benefits of This Training Program
Improved Cardiovascular Health: Regular intervals and volume sessions enhance heart and lung capacity, reducing the risk of cardiovascular diseases.
Increased Muscular Endurance: The consistent, progressive overload helps build stamina in your muscles, particularly in the legs and core.
Enhanced Metabolic Conditioning: This program boosts your metabolism, aiding in fat loss and overall metabolic health.
Better Performance in CrossFit WODs: Improved air bike capacity translates to better performance in high-intensity workouts that require aerobic capacity and power.
Weekly Breakdown of the Training Program
Week 1: Baseline Testing
Monday: 10-minute max effort on the Assault Bike. Record total calories and average RPM.
Thursday: 12 sets of 2:30 minutes at your 10-minute pace, 1:45 minutes rest.
Week 2: Interval Training Begins
Monday: 30-minute ride at a conversational pace, where you can maintain a conversation without excessive effort.
Thursday: Repeat the same interval structure as last Thursday with a 1 RPM increase.
Week 3: Building Endurance
Monday: Increase to 35-minute ride at a conversational pace.
Thursday: Continue with interval training as in Week 2 but increase pace by another 1 RPM.
Week 4: Pushing Limits
Monday: Increase ride to 40 minutes at a conversational pace.
Thursday: Intervals at 2-3 RPM above initial 10-minute pace, same structure as Week 2.
Week 5: Sustained Intensity
Monday: Increase ride to 45 minutes at a conversational pace.
Thursday: Intervals at 3-4 RPM above initial 10-minute pace, same structure.
Week 6: Peak Training
Monday: Increase ride to 50 minutes at a conversational pace.
Thursday: Intervals at 4-5 RPM above initial 10-minute pace, same structure.
Week 7: Retesting and Assessment
Monday: Retest the 10-minute max effort on the Assault Bike. Record total calories and average RPM to measure progress.
Tips for Success
Consistency is Key: Stick to the schedule to see gradual improvements in performance.
Monitor Progress: Keep detailed records of your calories burned and average RPM for each session.
Focus on Recovery: Ensure adequate rest and recovery, incorporating stretching, foam rolling, and proper nutrition to support your training.
Listen to Your Body: Adjust intensity based on how you feel and avoid pushing through pain or excessive fatigue.
By following this comprehensive program, you can significantly boost their air bike capacity, leading to better performance in workouts and overall fitness gains.
And if you ever need a training program specific for Masters Athletes - check out Bolder Athlete. For 1:1 Remote Coaching with me, you can apply here.
Train smart, recover smarter, and keep living a Bolder life!
Jason
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