Author: Mark Arnold

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

Fixing Loose Pedals on Airdyne

Fixing Loose Pedals on the Airdyne

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

You can also buy Airdyne specific wedge pins online here

A few bucks goes a long way in making sure your ride the Airdyne is smooth as butter.

5 Rounds of Intervals Airdyne and Deadlifts 

5 Rounds of Intervals Airdyne and Deadlifts 

Airdynes and Deadlifts Intervals

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

Rest 1:00 minute and repeat five times.

Total time of workout includes rest.

Did it today in 10:37 at CrossFit Mozomo

 

Airdyne 20 Calorie Sprints

Airdyne 20 Calorie Sprints – Interval Training for the Air Bike! 

airdyne sprint

max effort on the airdyne


20 Calorie Sprints on the Airdyne

20 calorie sprints on the airdyne, how hard can it be? Can you do 20 calories in less than 20 seconds? Can you do that 10 times? Give it a shot!

Set up Airdyne and have a friend with a stopwatch or set it up on the Airdyne to count down from a minute. I have done this using a partner and a stopwatch.

The goal is to maintain a very fast sprint pace for 20 calories.

Rest two minutes between rounds.

Repeat 10 times.

A very good goal to shoot for is less than 25 seconds for the 20 calories.

The goal standard is 10 rounds each less than 20 seconds.

Happy Dyning!

Click here for a list of Airdyne workouts

max effort airdyne

airdyne sprint times

 

Comparing the Airdyne to the Air Assault Bike

airdyne_versus_airassault_bike

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.

 

Type:                          Calories           RPMS

Airdyne AD4                     228                75

 

More Airdyne workouts here. 

airdyne workouts list

 

 

 

 

Kettlebell Color Coding

kettlebell colour coding

kettlebell color coding

kettlebell pounds to kilos

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.

 

  • 8 kg / 17.6 lbs – Pink
  • 12 kg / 26.4 lbs – Blue
  • 16 kg / 35.2 lbs – Yellow
  • 20 kg / 44.0 lbs – Purple
  • 24 kg / 52.8 lbs – Green
  • 28 kg / 61.6 lbs – Orange
  • 32 kg / 70.4 lbs – Red
  • 36 kg / 79.2 lbs – Grey
  • 40 kg / 88.0 lbs – White
  • 44 kg / 96.8 lbs – Silver
  • 48 kg / 105.6 lbs – Black

 

First to 50 Airdyne Challenge #first2fifty

50 Calorie Airdyne Challenge

The first to 50 Airdyne Challenge is a big new thing that is making the social media rounds.

It’s sort of like the ice bucket challenge except more like getting hit by a train.

It’s simple. 50 Calories on the Airdyne or Air Assault Bike for time.  

No Rolling starts. 

#first2fifty

The times on the Airdyne and the Air Assault bike are going to be quite different and harder on the Air Assault bike for Calories.

For more ideas on Airdyne workouts click here.  

Check out #firsttofifty on Instagram and check out some of the efforts and scores.

50 calorie airdyne challenge

 

 

 

 

 

 

 

 

airdyne workouts list

 

Team Airdyne Workout for Calories

Team Airdyne Workout for Calories

calorie airdyne schwinn workoutTeams of 2:

For Calories each partner will alternate through the following sequence.

50-40-30-20-10 for Calories

Partner 1 does 50 calories, partner 2 does 50 calories, partner 1 does 40 calories, partner 2 does 40 calories, complete sequence until each partner completes all the way down until 10 calories.

Workout is for time, although this will vary depending on who your partner is.

This will work with teams of 3 or 4 even. 

Today we had 3 bikes in the game, and there were two teams of two. The reason for the third bike, was that there was a height difference and we didn’t want to waste time by switching seat height.

The work to rest ratio on this workout is approximately 1:1 and the team dynamics allow you to push the pace and intensity beyond what you normally would do.

Give it a whirl, some numbers to shoot for from today:

airdyne workouts for time

Didn’t win this round on the Airdyne

Brian and Heather of (Heather’s Gym) 11:58

Mark and Rob 12:18

Paleo Diet Meal Ideas

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.  

buffalo paleo burgers

bison paleo burgers



  paleo meal ideas IMG_6741 IMG_6742 IMG_6743 IMG_6744 IMG_6745 IMG_6747 IMG_6748 IMG_6749 IMG_6750 IMG_6751 IMG_6752 IMG_6753 IMG_6754 IMG_6755 IMG_6756 IMG_6757 IMG_6758 IMG_6759 IMG_6760 IMG_6761

Firefighter Circuit Workout 4 person

Firefighter Circuit Workoutfirefighter workout circuit

 

This won’t take that long, but it will just get you moving and the work cycles are short.

Pick a weight that you can move for the entire 35 seconds of work. If the bar or weight isn’t moving, you aren’t getting any fitter.

Set your timer for 35 seconds of work, 10 seconds of rest for 20 cycles.

For other firefighter workouts click here. 

 

Try Metcon Blue in Collingwood

 

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