![]() ![]() The three major metabolic pathways that provide energy for our muscles are: the phosphagen pathway, the glycolytic pathway, and the oxidative pathway.ĭon’t worry, there won’t be a quiz on these systems. What you may not know is that our bodies produce energy using several different means. You probably know that metabolic conditioning means training your metabolic pathways – your body’s energy systems – to run more efficiently. Want more detailed rowing coaching? Check out this WODprep article: Rowing For CrossFit: Form, Technique & Common Mistakes How to use the rower/bike to improve your endurance These tips will improve your efficiency on the rower and air bike so you get the most out of your training, increase your endurance, and avoid gassing out halfway through long WODs. ![]() synchronize your breathing with your work on both machines. ![]() push with both your feet and arms, they’ll naturally come back as the other side works.actively push with your feet and pull with your arms on the rower.eyes forward (looking down makes it harder to breathe).(Rower Pro Tip: do not try to to a big breath in when in the catch) Key coaching points for the rower: Here, you will perform the movements in the exact opposite order: push the arms away, hinge at the hip and then bend the knees. You’ll finish the pull with your arms before starting the catch, or recovery. You begin the pull by driving your feet into the foot rests, pushing with your legs. As with snatching or any other movement, there’s a right way to row and bike.Įach stroke on the erg is made of a pull and a catch. Just because you’re “doing cardio” doesn’t mean technique goes out the window. The other piece to improving your bike/row game is efficiency. Whichever piece of equipment you’re training with, you’re going to want to have a fast split or high RPM/watts during sprints, and a consistent split, stroke rate, RPM, or /watts for mid- and long-distance workouts. Since there are no gears, RPM will always be equal to power. Watts measures the power you’re putting into the machine. RPM stands for rotations per minute and is similar to strokes/minute on the rower. Both measurements are in “real time,” meaning they will change with subtle changes in your pace and stroke rate.įor the Assault bike, it’s your RPM or watts – they are equivalent measurements, like pounds and kilos. Strokes per minute obviously tells you how many times you complete a “rep” on the rower in one minute. Your split measures how long it will take you to row 500m at your current pace. Specifically, there are a couple numbers to focus on.įor the rower, it’s your split and strokes per minute, indicated by “s/m” in the top right corner of the erg’s display. To improve your performance on the Assault bike and Concept-2 rower, you first need to understand how these machines work. How to get better at the Assault Bike or the Rower The cool thing about building Crossfit endurance is that it doesn’t matter which modality you choose (running, rowing, biking, dubs, or what have you) so much as how you approach your conditioning workouts, which I’ll get to in a second.įirst, let’s talk about how to get better at the two main pieces of Crossfit cardio equipment – the rower and the air bike – so you can smash your cardio workouts. Likewise, if you want to get better at the Assault bike, you’re going to have to spend some extra time on the Devil’s tricycle. If you wanted to get better at double unders, you’d need to spend dedicated time working on double unders. ![]() The simple answer is to practice more, as I had to while training for the half marathon row. So, how can you build your CrossFit conditioning and improve your endurance for metcons? If I had to pinpoint the time when I was in the best cardio shape of my life, it was definitely while doing lots of endurance and interval training for a half marathon row at my Crossfit gym. That preference sets us up as athletes to ignore more traditional cardiovascular training – putting ourselves at a disadvantage during longer WODs. Like most Crossfitters, I prefer lifting heavy and doing short, intense metcons. Like most of you reading, I’m not that into “cardio” in the traditional sense of going for a run or hopping on a treadmill. Ever start a workout thinking “Doesn’t look too bad, I’m gonna crush this!” only to wind up gassing out after the first couple minutes of a 15 minute WOD? It doesn’t feel good on your body or your ego. ![]()
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