Hockey Night in Canada, Anyone?
Hockey you say? But it is June! The biggest night in Canadian sports happened on June 11 where the LA Kings won the Stanley Cup! This is the first time in their team’s franchise history. It was a blow out after the first period power play that lasted five minutes after a New Jersey Devil’s major misconduct. During the Kings’ power play, they scored three goals and set the tone of the game, taking them to victory. We sure love our game, so I'm dedicating this post to all hockey fans!
What would you do for a hockey inspired workout? Do you train hockey players on the bike? The bike is one of the best places to cross-train for our rink loving, hard hitting, puck shooting athletes.
If you are not familiar with the game, here are the basics. With the exception of the goalie, each player plays the game in short bursts or "shifts" of players who are on "lines" consisting of defensemen and forward. At any time on the ice, there are two wingers, a centremen and two defensemen. Although some players are in more offensive and defensive roles, the key to victory is playing as a unit, both in the offensive zone (trying to score a goal) and in the defensive zone (trying to avoid a goal scored on their goalie)...meaning each player needs to constantly keep skating to stay with the play. Each shift typically last for about 45 seconds followed by recovery on the bench for a slightly longer period of time (i.e., 90 seconds). For this drill, to keep things moving I’m replicating a team with three forward lines; thus the recovery is two times the work.
For a basic hockey inspired drills, try the following two drills:
1. A regular offensive shift: 45 second interval with 90 second recovery
2. An extended defensive shift defending a power play: 60 second interval with 2 minute recovery
For more advanced drills, try the following:
1. A extended defensive shift capitalizing on a power play: 60 second interval including two 15 second “surges” with 2 minute recovery
2. A extended offensive shift capitalizing on a power play: 60 second interval including one 30 second “surge” with 2 minute recovery
Have participants maintain their cadence between 80-100 rpm and up the resistance to mimic a RPE of 8-9/10 for the 45 or 60 seconds of work. For the recovery, reduce resistance and ride at a comfortable pace (RPE = 5/10). Surges are increased cadence and resistance for more challenge, which can be thought of as power and acceleration on the ice.
Repeat each drill up to 4-6 times
With hockey season wrapped up for the year, you may find athletes ready for off season training in your classes. But why not also let your regular participants explore the feeling of a hockey shift by working them hard during an indoor cycling session. With the NHL draft just wrapping up, it’s the perfect time to start thinking about training for next year.
And as a side note, I was quite happy with the outcome on June 11! Way to go Jarret Stoll!
Workman's Cycle Drills & Skills
Enjoy some of my favorite cycle workout drills either in a cycle class or on your own bike at home!