Mark is a Health and Fitness Coach out of Collingwood Ontario Canada. Mark is an emergency services professional and has been coaching CrossFit since 2007. Adventure racing, snowboarding, hunting and fishing are all things that Mark enjoys with his wife and three daughters.
Follow Mark on Twitter @MarksGym
So when you pedal your Airdyne, you feel like the pedal is wobbling all around and it doesn’t feel very smooth. The problem is probably not in the pedal at all, it is probably the wedge pin that holds the crank arm on.
The wedge pin that holds the connector for the pedal gets worn down over time, and if you purchase a new pin, you can tighten up the whole pedal assembly and get back to hammering on the bike without the thought of the arm ripping off!
This piece is called a wedge pin, or may otherwise be known as a french cotter pin. They may be found at your local bike store, and if you are going there, I would take a pin out and take it with you. Remember that Airdyne bikes were made a while ago, and they used parts and pieces from bicycle manufacturing to make the original Airdynes. The old school bicycles used cottered cranks, so you may just get lucky and find the pieces you need at your local shop. Click here for a great article on cottered cranks by Sheldon Brown
A short little workout today, It’s a tough little one that pushes you past your anaerobic threshold. The airdyne bike gets your heart rate up, and then you go lift some heavy weight quickly. Not so bad for the first couple of rounds, but then it catches up with you. We did this as a warm up for our olympic lifting today.
5 rounds of:
29/20 calories of Airdyne – 10 deadlifts at 205 lbs /135 lbs
Comparing the Airdyne to the Air Assault Bike – Calorie Output
In doing the #first2fifty Bike challenge on the Airdyne, I noticed that across the interwebs that there was a large discrepancy between different types of Bikes. The classic Schwinn Airdyne has been the model that everyone had first started with and used forever. Over the years, the Schwinn Airdyne has made several different versions of their fan bike. The AD4 and AD6 are just two of those models. I’ve found that the power output between these two models of the same brand that the calorie output (which some workouts are based upon) is different, so it’s very difficult to compare workout times or even create a good workout if the time domains are different for the same work output.
Here at Mark’s Gym, we have AD4 model Schwinn Airdynes. I’ve checked them all in a simple calibration test and found that they were all very similar in terms of their calorie output.
I found that some heavy hitters were unable to crack a minute on the AD6 Schwinn Airdyne, and the Air Assault Bike seems to be 40 % harder in terms of calorie output according to Mike Boyle from MBSC. If you are doing a 300FY or a First2Fifty, then it really matters what machine you are using. It would be nice to develop a working guide to help people compare machines.
So here is a simple test, if you can help me out maybe we can compare machines and keep the workouts similar.
Here is all you need to do.
Start from a stopped flywheel.
10 minutes at 75 rpm.
At the end of the 10 minutes stop the bike and don’t let it run out.
Note how many calories were burned during that time.
Note the distance travelled.
Leave your comments below and I will put together a nice spreadsheet detailing the output of the bikes.
comparison chart from kilos to pounds for kettlebells and colors
Competition Kettlebell Color Coding:
Kettlebell Color Coding
Color coding your kettlebells can help with group classes and allow the instructor to give clear direction when it comes to weight usage. It is much easier to tell a newbie to go grab a blue kettlebell than it is to tell them to grab a 12 kg one. I’ve added bands to all of my kettlebells to help with ease of use and this is as much for me, as it is for the rest of the internet. I don’t really dig the full painted coloured competition kettlebells, I’m a bit more monochromatic, and a prefer mostly black bells with a touch of colour.
I used electrical tape around the bottom of the handles to signify which weight it is. Here is the color coding for kettlebells. I didn’t make this up, it is an internationally agreed upon Kettlebell competition treaty deal.
My brother recently started doing the paleo diet. He texts me pictures of his meals. So what does the paleo diet look like? It really can be quite different depending on your preference because there is so much choice! Here are some images of his typical meals. I will add more as they come into my phone.