In-Season Bike Ride
In this program, I would like to share a bike ride that I have implemented over the past 8+ years. It is a ride that was introduced to me by a former Assistant Coach.
I will use it for players who may not play as much as our higher minute players. These players would include frequent healthy scratches and 4th line players. We will do the ride either during the game or on a practice day.
What I really like about the ride is that it stresses all of the energy systems- PC, Lactic, and Aerobic. I also like the fact that it can be implemented at home or on the road. We use a Cybex Cyclone bike at home, but it can really be used on any stationary bike.
Here is the ride:
The bike is set at Manual resistance. It is a 36 minute ride. The first half of the ride will consist of riding at level 10 (out of 21). We will do a warm up of 2:00 at 80 rpm. After the warm up period, we will perform 5x:05 sprints. We will sprint as fast as possible for 5 seconds and then ride at 80 rpm for 55 seconds. We will repeat for 5 reps. Then we will go :10 sprint/:50 recovery x5. Then :15/:45 x5, and finally :20/:40 x5. Each sprint will be max effort and each recovery period is 80 rpm. The level on the bike never changes.
The second half of the ride consists of changing both the level on the bike and the rpm. We will finish the remaining minute of the last :20 sprint first. Then will bump the level up to level 11 and then ride for 1:00 at 90 rpm. After that, we will go to level 10 at 80rpm for 1:00. Then we will go to level 12 at 90rpm for 1:00. We will continue to go up a level and work at 90 rpm until level 14. After level 14, we will then work down to level 11. Again, all of these intervals will have a rest of level 10 at 80rpm in between.
Time Level Reps Rest RPM
2:00 10 80
:05 10 5 :55 Max/80rpm
:10 10 5 :50 Max/80rpm
:15 10 5 :45 Max/80rpm
:20 10 5 :40 Max/80rpm
1:00 11 90
1:00 10 80
1:00 12 90
1:00 10 80
1:00 13 90
1:00 10 80
1:00 14 90
1:00 10 80
1:00 13 90
1:00 10 80
1:00 12 90
1:00 10 80
1:00 11 90
1:00 10 80
