|Photo 1: Hugh Pritchard V2-ing on the wall mounted Vasa Ergometer|
An earlier article discussed putting the Vasa Ergometer together, and several articles have talked about using it. But for the cross country skier, mounting the Ergometer to the wall makes all the difference in the world. You can do exercises that are much more ski specific and get your heart rate up higher.
Mounting the Vasa Ergometer to the wall turned out to be easier and cheaper than expected. The Ergometer unit only weighs about 45 lbs. In fact, I used heavy duty book shelf brackets to hold the Ergometer up off the floor.
To hold the Ergometer to the wall, I thought back to my rollerboard and Armit. The Armit uses a single screw eye; the rollerboard uses two, one for each pull cord. I figured four screw eyes and the same non-stretch rope used for the rollerboard would suffice to hold the Erg to the wall.
After a number of workouts, including sessions with skiers stronger than I, the mounting job is holding just fine.
Note: Rob Sleamaker of Vasa says that he's working on a wall mount kit for the Ergometer. No release date has been set yet, however.
|Photo 2: Shelf brackets and screw eyes mounted on the wall.|
Step 1: Remove the beam for the Vasa Ergometer.
You want to mount just the ergometer section of the Vasa Ergometer to the wall.
Step 2: Mount the bookshelf brackets to studs using the screws.
I mounted the brackets so the tops would be 51 inches from the flour. Use longer screws and make sure their in the studs!
The brackets I used were actually designed for the long side to hold shelves. I turned them so the long side was against the wall and the short side up.
Step 3: Screw a 1-foot long piece of 2x2 to the top of each bracket.
The 2x2 are simply to provide a nicer and wider base for the Ergometer.
Step 4: Screw four screws eyes, two each above the shelf bracket.
The screw eyes need to go into the studs. I mounted the bottom screw eye 25 inches above the top of the metal bracket. The second screw eye was another 14 inches above the first.
The photo at the right makes it appear that the screw eyes on the left are higher than those on the right. It's just an artifact of the photo - the screws eyes are actually level with each other.
Pre-drill the holes or you will really struggle to get the screw eyes in!
Step 5: Tie two ropes to two of the screw eyes.
I used a common bowline knot and left enough slack to so the ropes hung all the way down and on the floor.
Step 6: Screw a wood stop to the shelf brackets.
Screw a 20" wide 2x2 across the two shelf brackets to hold the Ergometer on the brackets (see photo below). The inside distance between the wall and the wood stop is 10 1/4 inches.
This wooden stop prevents the Ergometer from sliding off the shelf brackets during one of your hard sessions.
|Photo 3: Detail shot of wood stop across shelf brackets.|
Step 7: Lift the Vasa Ergometer onto the shelf brackets.
I easily did this by myself. It balanced up there nicely - but you may want to keep one hand on it just to be safe.
Step 8: Secure the Ergometer to the wall with a rope.
This step is mainly to secure the Ergometer so you don't need to worry about it falling off the shelf brackets. Pull the bottom rope around the Ergometer and through the opposite screw eye, then back around the front to the original screw eye and tie it off. I used two half hitches. (I use half hitches so I can adjust the slack easily).
I had to climb up a ladder to get to the opposite screw eyes.
Step 9: Secure the Ergometer with a second rope.
Pull the top rope around the Ergometer, under the bracket used to hold the beam, and through the opposite top screw eye. Tie it off with two half hitches.
Step 10: Secure the Ergometer with a third rope.
Tie a third rope to a top screw eye and run it around the Ergometer just below the resistance adjustment housing. Secure the rope to the opposite screw eye.
Notice that the ropes serve not only to hold the Vasa Ergometer to the wall, they also hold it up. I think of the ropes as a failsafe for the shelf brackets.
|Photo 4: Job done. One Vasa Ergometer mounted on the wall.|
Step 11: Tighten all the half-hitches
You want to get them as tight as practical. You'll also want to check the periodically to ensure they don't loosen.
Step 12: Optional: You may want to screws a couple pieces of scrap 2x2 to the shelf bracket to keep the Ergometer from slide back toward the wall. I haven't done that yet, but probably will.
Step 13: Start training!
More about things you can do with the all-mounted Vasa Ergometer in a later article...