How to LOVE the Assault Bike
10:00 Bike Test
THE GREATEST PACING LESSON OF ALL TIME
10:00 of your butt on that Assault bike seat with a plan is the one and only way to learn your capacity, pacing and potential on the devils tricycle.
It sounds painful (it’s not….really), it seems boring (it can be), and no one would want to do this (but you should). CrossFit and exercise in general doesn’t have to be this brainless bashing your head into the wall over and over again. Instead, taking a step back, focusing on the task at hand and genuinely trying to master 1 simple movement is often the only way to learn to love almost anything. The bike is no exception.
The process is simple. Warm-up properly, set the bike for a 10:00 target time and get to moving. Follow the below steps and focus on how your body actually feels throughout the time frame. It requires some serious brain power, but you are constantly battling to find that perfect lactate threshold pace.
0:00 - Start at a very moderate pace - something you think you could hold for an hour or more
0:00 - 2:00 - Try to settle into whatever that pace is, and lock in how it feels and the actual number in terms of wattage. If it’s ridiculously easy, speed up a bit. If you are already breathing hard, pump the brakes a bit.
2:00 - 3:00 - Push the bike up to the next wattage number (typically 8-12 watts) and stay there
3:00 - 4:00 - FEEL what’s going on in your body. Any lactate build-up (heavy legs/arms, acidic feeling, etc.) and you should drop back down. If you are comfortable, stay there.
4:00 - 5:00 - Push the bike up to the next wattage number (typically 8-12 watts) and stay there
5:00 - 6:00 - FEEL what’s going on in your body. Any lactate build-up (heavy legs/arms, acidic feeling, etc.) and you should drop back down. If you are comfortable, stay there.
6:00 - 7:00 - Push the bike up to the next wattage number (typically 8-12 watts) and stay there
7:00 - 8:00 - FEEL what’s going on in your body. Any lactate build-up (heavy legs/arms, acidic feeling, etc.) and you should drop back down. If you are slightly uncomfortable but not getting crushed, stay there.
8:00 - 9:00 - Push the bike up to the next wattage number (typically 8-12 watts) and stay there one last time. It is okay if it slightly uncomfortable, but you NEED to feel like you can hold onto whatever number this is for the remainder of time.
9:00 - 10:00 - DO NOT SPRINT OR SLOW DOWN. You have already experimented with numbers, at this point, stay where you are and just ride it out.
10:00 - The bike will show an alternating number with your average and your max wattage. Take note of the average. That is your ANAEROBIC THRESHOLD and also the key to success on the bike.
This graph is the SECRET SAUCE to understanding the bike and its impact on you. That wattage average you found during the test is your LT2 from the above graph. Known as your Anaerobic Threshold, that number is slowly going to become your best friend throughout any bike workouts you have in the future. In the graph, this is where you very quickly swing from a sustainable pace, to one that will start to overload your body with lactate and you will both slow down as well as feel incredibly uncomfortable as your bodies Ph is literally changing (minor and temporary, but uncomfortable none-the-less).
That number is essentially the pace you can handle on the bike that allows you to productively get work done will also buffering lactate and eventually will lead to actually recovering while chipping away at calories or distance. By using this pace for all workouts, you will be able to get those 20 - 100 calories or .25 - 3 miles of biking done without completely crushing yourself and being rendered useless afterwards. With that vast majority of CrossFit WOD’s falling in that window, as well as most bike intervals, that average wattage is your gateway to success.
More importantly, using this wattage as your go to is the easiest way to improve both your biking efficiency and lactate threshold since it falls into threshold training. Eventually, your threshold will increase, that wattage will feel “Easy” and you can continue to push the bike faster without experiencing that nasty lactic bath that often accompanies bike workouts. Long-Term, your Anaerobic Threshold becomes your Aerobic Threshold and you will be able to hold that pace INDEFINITELY with zero Ph and/or buffering issues.
The choice is yours...
Continue to struggle on the bike, getting crushed over and over again while making zero progress
Take 10:00 out of your life and learn to master this incredibly effective machine.
We know which path we are taking with our members….