How to Set Up the AirBike and Burn More Calories - YouTube

That's maybe what we need to come up with is a Shauna seat version and

an Amanda arm version. We'll call it the Shamandas (Sha-mahn-duhs).

Along with your knee straps and wrist straps "well I got my Shamanda." (Amanda Laughing)

Sit on that...and then try to straighten your leg out. (hysterical laughing)

Okay, you can't. So, get off and put the seat down as far as you can.

so I can also get a side view as to what that profile should look like.

so put your heel on the pedal that's closest to me and then put it to the bottom.

That crank is perpendicular to the floor.

Put that all the way down.

Now do you feel like your pelvis is tilted a little bit in order to get that? (Amanda confirms "yes")

can the seat go down any further? (Amanda confirms "no")

That's the lowest seat position you can do.

Ultimately for viewers listening,

you have to have a stable, flat pelvis with your heel on the bottom part (of the pedal).

You can work the seat as much as you want, but that's not going to get you the distance/calories. Just look at the pedal.

Her bottom seat is not even gonna be able to fulfill her obligations for power output.

Put the balls of your feet on both pedals, and then bring both handles together.

We want a tiny lean forward, so the way

the way you're positioned now is straight up and down,

so I'm gonna get you to get off and move the seat back a little bit just so we can look at a good starting position.

Based upon your height of your leg, that's probably, even worse for us now. Now, put the handles together.

You honestly could move it back a little bit more, so let's do that.

You're set up perfectly for the assault bike. Let's just say it did go back a

little bit more. Let's pretend half inch further. (Amanda says it could)

Let's just put the handles together.

Now at that position there with your arms slightly bent, you should have a slight forward lean.

Ya, so that's where you should basically be when you start.

Ok, let's just do it like twenty seconds of revolutions nice and easy.

Relax, that's good.

It'll make sense that if we had to do it a lot harder for multiple repetitions and

increase power output, you can imagine all the energy you're going to waste based on your bike setup.

Just think about that. It's important for people to recognize how much energy they're wasting with a poor setup.

Every stroke that you push down, in order to push down and pull back,

you've got to rotate slightly side to side through your pelvis and through your spine and you lose a lot of energy.

Because you can't move as far back relative to the height of your legs to

make the handles perfect, you're also losing energy by not

being able to reach and push and pull, so you just do what you can.

Let's do a couple of different gears just we can hear the differences in the gears; just do MAP 10 (slow aerobic) gear.

This pace is sixty minutes relaxed stuff at an easy pace. Let's look at it for 20-30 seconds.

Relax. The idea behind choosing that pace just that people can understand as easy...

what could you honestly think you could maintain that pace for?

(Amanda seriously says "hours") That's the whole idea of that MAP 10 pace. It should be multiple hours sustainable.

Show me the difference in pace that's only gonna last you for about 40 minutes or so....

Do you remember the RPM (revolutions per minute) of the first pace relative to that one? (Amanda says apx "38")

(Amanda says this pace was "50-53") Ok, that's a MAP6 or MAP7 (faster than MAP10)

That's a 10-12 RPM difference. Envision now a 90-second interval which corresponds to a 5-minute race pace

Let's hear the difference in that and what it's going to sound like at the best maintainable pace for 5 minutes....

Relax.

Catch your breath. It's only gonna take you ten seconds (to recover - James is kidding)

Give me the differences in the first, the second, and the third RPMs on average.

(Amanda says "38 first, 50-52 second, 60-62 third)

May we try a 10-20 second interval at a 1-minute race pace? (Amanda says "yes")

We'll go just over 10 seconds. Watch the RPMs carefully so that we can see the

peak wattage and RPMs.

harder

relax (Amanda says peak RPM was 83)

What was the difference in when I said "you're maintaining pace" vs. when I said "go harder?" (Amanda says about 10 RPMs from 70-80 RPMs and then says she can hold 69-72 for a minute)

I wanted to prove the point of that easy aerobic pace, to getting faster, to getting close to your maximum RPMs is exponentially higher the closer we get to the maximum.

Remember, you can't last more than a minute, so training one-minute intervals at a

faster pace could be just below 70 or 70 ish, but I would argue close to 80 you would drop off fast.

The idea is to recognize that at short fast intervals and then moving to slower intervals that get into aerobic or power endurance,

and then even slower and then super slow stuff to see the variance in RPMs. secondly how to set

Secondly, how to setup on the bike. Number 1, put the heel down onto the pad.

Have a stable pelvis; from behind it should look like you're you're not tipping from one side to the other.

right, like that if you're on a seat.

Then, put the hands together with slightly bent arms.

You should have a slight forward lean. Then building out workouts from there is easy because you have good positioning

and you also have a concept of gears. That's the whole process. Now ride