help with fatique

[sol9jam 0]

since returning to the game after a long break, i joined a beer league, and been skating pickup once, sometimes twice a week, also to stay in shape iv been running, and working out when i can, nothing to extreme just some cardio, and basic workouts, core, legs etc...On the ice lately iv been playing center, everyshift i skate balls to the wall, this works great, i beat guys to the puck on offence, and race back for support on d....only problem is i run out gas by the 3rd period, my lungs seem to hold up, but not my legs....i feel like i have two wet noodles dangling from my waist...lol..just wondering if anyone had some tips on what i can do to retain power in my legs....im sure alot has to do with being away from the game awhile, and im still getting my legs back, but any advice would be great! thanks

[SolarWind 23]

since returning to the game after a long break, i joined a beer league, and been skating pickup once, sometimes twice a week, also to stay in shape iv been running, and working out when i can, nothing to extreme just some cardio, and basic workouts, core, legs etc...On the ice lately iv been playing center, everyshift i skate balls to the wall, this works great, i beat guys to the puck on offence, and race back for support on d....only problem is i run out gas by the 3rd period, my lungs seem to hold up, but not my legs....i feel like i have two wet noodles dangling from my waist...lol..just wondering if anyone had some tips on what i can do to retain power in my legs....im sure alot has to do with being away from the game awhile, and im still getting my legs back, but any advice would be great! thanks

Hockey is a sport requiring deep & continuous knee bend. this is what at the highest level differentiates hockey from running & other conventional fitness activities where legs contract for a split second & then straighten up.

So building up lactic acid tolerance comes to mind: doing static wall squats for time (the longer the better up to 5 mins) fairly frequently (potentially daily) is a good exercise

Also increasing the frequency of leg training to raise the overall work capacity.

Both of these take time & won't necessarily provide immediate results, but from my experience should do the trick.

Good Luck!

[MatthewRoach7 130]

What are you eating during the day and right before the game? Do you have anything to eat ( like orange slices) between periods?

[sol9jam 0]

been trying to eat healthy all around...especialy on game days...cereal for bfast...good lunch tons of veggies....light dinner w some protien....and usually a bannana right before the game.....nothin between periods tho

[Jordan 13]

A couple of things;

In order to last longer into the game, you need to recover better between shifts. You can accomplish this by taking shorter shifts, or by taking longer breaks between shifts.

Since you probably don't want to do either of those things, you need to do some conditioning that helps your anarobic recovery. You are already running, so my suggestion would be to to hill repeats.

Find a hill, with a fairly steep grade (steep enough that it's hard...not so steep that you are climbing instead of jogging), about 500 to 1000 meters long. Do a warmup run of about a kilometer, the do 4 repeats. Each week, add an additional hill repeat until you get to 10-12 hill repeats per session.

If you do this once or twice/week you will have no problem getting through the third period.

[TheHerminator22 0]

been trying to eat healthy all around...especialy on game days...cereal for bfast...good lunch tons of veggies....light dinner w some protien....and usually a bannana right before the game.....nothin between periods tho

Something like orange slices or maybe a protein or energy bar between periods may help. Also, lots of fluids, but I'm sure you do that anyway.

[TheGasman 0]

been trying to eat healthy all around...especialy on game days...cereal for bfast...good lunch tons of veggies....light dinner w some protien....and usually a bannana right before the game.....nothin between periods tho

I find if I dont load up on carbs the day of I run out of gas in the 3rd. Brown rice is my friend on game days.

[TheHerminator22 0]

I find if I dont load up on carbs the day of I run out of gas in the 3rd. Brown rice is my friend on game days.

Yeah, Carbs during gameday should help too. I usually have something with pasta for lunch and then a lite dinner with some protein and carbs. Usually rice or more pasta.

[chippa13 1844]

Do some interval training in your runs. Jog for 5 minutes then step it up a bit for a minute then resume jogging for another 5 minutes and so on until you finish your jog on an up interval. Then cool down as usual.

[n3ss 0]

i second the interval training and the food before playing. i haven't done any kind of workout in a while but interval training is probably the only reason why i can/ever could skate as well as i can (and i'm not saying i'm a good skater...)

I do usually do it on a stationary bike but treadmills work too. On the treadmill i'll run/sprint for a minute, then job or walk; bikes i vary it up but 20-10/12-8 gets real fun. then theres 60/60...................

[ktang 34]

If you build up your leg and core strength, you will use a lower portion of it to keep yourself in a good stance and your stamina will be better for your shifts.

[NYRalan 0]

Try HIIT: http://www.youtube.com/watch?v=JDdhVQyQE5s&feature=player_embedded