Bike workout.

[kirkomlett1 0]

Hey I was wondering if anyone knows what kind of work outs pro hockey players do on bike for their conditioning?

Or do they just use the bike to warm up?

Any information is much appreciated.

Also I have read about some hockey players doing up to 200 squats a day. Is this with weights or just body weight?

Thanks.

[Anjin-san 29]

I'm guessing it's some form of interval training such as riding slowly for 30 seconds then as fast as they can for 30 to 60 seconds. I train using intervals, but do it running (alternating between a slow jog and a full sprint). High Intensity Interval Training is a great way to burn fat and preserve muscle mass. It also trains your body to recover quickly. This translates well to hockey where you're on for a shift and off for a few shifts.

[IniNew 53]

Look into HIIT. Bikes are great HIIT machines because you can come to a complete rest, unlike jogging/running. HIIT is normally 8 minutes log of 40 seconds on, 20 seconds off.

[trukweaz 3]

You might also google Tabata Intervals.

[rfm1237 0]

X2 on Tabata. Typical workout would be-- 1hr bike, make sure to do a good warm up and cool down. Main set is tabata intervals x 8. Tabata is (20 sec all out / 10 sec Rest) - thats one. if you ain't hating them go harder. by the 3rd or 4th you should be wondering if you can do 8. On the Rest you can soft pedal or stop pedaling. It doesn't sound that hard, but trust me it is if you're doing them right.

[jds 20]

X2 on Tabata. Typical workout would be-- 1hr bike, make sure to do a good warm up and cool down. Main set is tabata intervals x 8. Tabata is (20 sec all out / 10 sec Rest) - thats one. if you ain't hating them go harder. by the 3rd or 4th you should be wondering if you can do 8. On the Rest you can soft pedal or stop pedaling. It doesn't sound that hard, but trust me it is if you're doing them right.

I've read that Olympic athletes can barely do 8 if that gives you any indication. I have tried this and made it to four and a half-assed five before I was gassed.

[kirkomlett1 0]

X2 on Tabata. Typical workout would be-- 1hr bike, make sure to do a good warm up and cool down. Main set is tabata intervals x 8. Tabata is (20 sec all out / 10 sec Rest) - thats one. if you ain't hating them go harder. by the 3rd or 4th you should be wondering if you can do 8. On the Rest you can soft pedal or stop pedaling. It doesn't sound that hard, but trust me it is if you're doing them right.

For the Tabata is the tension on the bike the same all the way or do you adjust it for the rest part?

[skyscrape 5]

For the Tabata is the tension on the bike the same all the way or do you adjust it for the rest part?

You do whatever you need to do tension wise in order to get your heart rate to max, You want to be able to push yourself 100% so enough tension that you are not slowing down 5 seconds in but you also do not want to be spinning with no resistance.

[toddmanley 0]

I do a lot of competitive cycling (Cat 2 racer in Northern California) and I found that doing a mix of anaerobic efforts (i.e. max HR stuff) works pretty well. Once I have a pretty stable base fitness established I will typically do three sets of 10 minute intervals where I go 30 seconds on, 30 seconds off. During the "off" portion of the interval you can coast or spin an easy gear, but you've got to go balls-to-the-walls on the "on" efforts. If these start to get too easy then up them to 45 seconds of "on", 30 seconds "off". This gets you a little closer to a Tabata workout due to the incomplete recovery (not a 1 to 1 match between effort and recovery).

For what it's worth, once I get a bunch of these under my belt I'm able to get on my TT bike and lay down some serious 20-25 minute threshold intervals.

[rfm1237 0]

I do a lot of competitive cycling (Cat 2 racer in Northern California) and I found that doing a mix of anaerobic efforts (i.e. max HR stuff) works pretty well. Once I have a pretty stable base fitness established I will typically do three sets of 10 minute intervals where I go 30 seconds on, 30 seconds off. During the "off" portion of the interval you can coast or spin an easy gear, but you've got to go balls-to-the-walls on the "on" efforts. If these start to get too easy then up them to 45 seconds of "on", 30 seconds "off". This gets you a little closer to a Tabata workout due to the incomplete recovery (not a 1 to 1 match between effort and recovery).

For what it's worth, once I get a bunch of these under my belt I'm able to get on my TT bike and lay down some serious 20-25 minute threshold intervals.

My legs hurt just thinking about this workout. You better be pretty darn dialed in our your target wattage to get this one done right.

[pizzakid13 5]

what is HIIT?

i have done something similar over the years with biking and jumping rope but never in such short intervals. i would do more of a boxing routine with 3 minutes on 1 minute down.

so, if you do tabata, is that all that you do? 4 minutes and you go home?

[jds 20]

what is HIIT?

i have done something similar over the years with biking and jumping rope but never in such short intervals. i would do more of a boxing routine with 3 minutes on 1 minute down.

so, if you do tabata, is that all that you do? 4 minutes and you go home?

High Intensity Interval Training. The deal with Tabata (which is named after the doc who came up with this torture) is that the intensity is so hight that 4min is a tough workout. Obviously there is a warm up needed and a cooldown but intensity is the key. A HR monitor will let you know when you aren't going hard enough and I'll bet most of the time you aren't. Hitting the 90-95% range of your max HR is an unpleasant feeling-most folks never get to that point in their lives as the body sends alarms to the brain to slow down when it gets to this point. That should tell you something about how unpleasant this feels. The monitor keeps you honest because your brain will try to trick you into slowing down. You should have a decent aerobic base before you get into these. Going from the couch to this intensity is definitely not healthy or safe.

[pizzakid13 5]

yeah, i can imagine somebody thinking its a good way to get back into shape.

what exactly is the diff between aenerobic and aerobic?

[toddmanley 0]

http://en.wikipedia.org/wiki/Aerobic_exercise#Aerobic_versus_anaerobic_exercise

[pizzakid13 5]

thanks. pretty interesting stuff. i always like sprint sports myself. running on a treadmill for exercise is so boring.

as far as a spin bike is concerned, i like to sprint on a moderate resistance(like climbing a hill) off the seat, instead of a light one where you can pedal like a madman. does it matter which one you use as long as the heart is racing?

[Chickennecker 0]

I have 3 bike workouts, each focusing on a different type of cardio, that i do, and ive had good results with them. They are all HIIT style workouts, consisting of and "on" and "off" phases. during the 'on' phase, you crank up the tension so that you can finish it but just barely, and then you turn the resistance back to zero for the 'off' phase. so the workouts are this. first one is 60sec on and then 60sec off for 20-30mins. next one is 30sec on followed by 60sec off for 6mins, then easy biking for 12mins followed by another 6mins of 30sec on and 60sec off. the last workout is 2min on and 2 mins off for 20-30 mins.

my workout schedule is one of these workouts, 3 times a week, 2 strenght workouts and 1 explosive day.