This article is a must read for all hockey parents. It’s scary that parents may try to undermine USA Hockey’s initiative by going to AAU. The biggest obstacle we have to over come in youth sports are parents who think they know something.
Archive for June, 2013
Yesterday I posted an interval training workout on the AirDyne. A reader asked what a normal week looked like so I thought I’d describe it here.
I ride the bike because I have had two knees surgeries and my knee joints no longer tolerate running. It is a choice made out of necessity.
In a typical week I will ride 4 times. In previous years I would do
5 mi timed
6-8 x.5 mi
3 mi timed.
I generally don’t ride on Sunday so I would ride 4 out of 6 days. After beginning my BioForce Heart Rate Variability program I realized that four hard rides a week was too much. I now do:
6-8 x .5
a 3 or 5 mi timed ride
Two 7 mi rides trying to keep my heart rate under 150 BPM. I hate these easy, recovery days but have added them to see if I feel better and, I must admit, I do.
Hope this helps.
I like to post some interval workouts that I have done from time to time for people to be able to compare and contrast.
Just FYI, this one was done on a Big Fan Schwinn Airdyne bike with the newer computer. This means times will be faster.
2 Mile 5:10 Heartrate 155 BPM rest to 110 BPM 60 sec
1 Mile 2:25 Heartrate 165 BPM rest to 110 BPM 80 sec
1 Mile 2:25 Heartrate 169 BPM
One reader had suggested using the Karvonen Formula to calculate heart rate ranges which may be a good idea. However, it still doesn’t account for the big fluctuation from the 220 minus age guideline. In fact to use the Karvonen formula you need to know your max. In my mind many older trainees might be afraid to push to higher levels based on the feeling that they are exceeding some theortically safe range? In any case, as you can see below the Karvonen formula actually does a good job of predicting my 90% range. However I know both my max heart rate and my resting heart rate.
Target Heart Rate = ((max HR − resting HR) × %Intensity) + resting HR example
So for me
180-50 = 130 ( Max HR- Resting HR)
130x.9= 117 ( to calculate 90%)
117+50= 167 ( add in resting to get 90%)