Tired legs

[mattihp]

Me thinks that you are not standing correctly when skating. Bending your knees too much or too little would cause that.

 

[Phil333]

One more question about the bike. Does it matter what mode you do it on? Like same intensity all the way, or one giant hill, or intense, relax, intense, relax. You get my drift. Just curious. Thanks -Phil

 

[RedK]

You want intervals (intense, relax, intense, relax) as that will most closely resemble the demands you'll face on the ice.

 

[mooseOAK*]

If you are playing 2-3 times per week then that should be enough to keep your legs in shape. Playing twice a week and rarely exercising in between and my legs feel in fine shape after the game. If my legs do get tired it is usually in the second period for a time but they come back.

 

[stick9]

I'm guessing since you are playing three times a week you won't want to add any additional leg work during the week.

 

[mini-mite fan]

Two DIFFERENT potential issues for "tired legs" with two different solutions - 1)not enough muscle strength to support your skating (if this is it, you'd get that quads-burnin' thing going while you play, then sore muscles the day after) - or 2) not enough cardiovascular/endurance

For #1 - adding an extra leg workout throughout the week will suck at first, but will help you in the long run. But, then hit it hard in the off season. Squats, sissy-squats, lunges, hamstring curls, plyometrics, etc.

For #2 - adding a weight-lifting workout won't really help. Biking or any cardo workout can, but frankly if your skating 2 or 3 times per week, you're not doing too bad. At that point it sounds like you need to look closer at your diet, then you are most likely not getting enough carbs and other natural nutrient needs. Get your full helpings of pasta's and the like, bananas are also good endurance foods. Load up on these the day before then as mentioned earlier, go especially light on the fuel intake 3 to 4 hours before you play.

 

[mini-mite fan]

Is there a difference between the stationary bikes where you are more parallel to the ground than the ones where you are more vertical? (Legs going horizontal as opposed to vertical)? Thanks.

Depends on what you're wanting to ride for really. If it's just for cardio then NO, unless you believe that stress-on-the-heart thing Icer mentioned (which personally, I don't - although I believe, as with any exercise it's more if you use it properly - If you sit too upright & too close to the pedals you can crimp the veins & arteries at the waistline and yes cause more stress to the heart - but you can do the same if you're not correctly positioned on a normal cycle too)...anyway...

If you're doing it for not only the cardio but strengthening your knees (which is a WAY underused purpose for the cycle) and endurance strengthening for the greater leg muscles (kind of like sissy-squats, but for the hami's and calves too) then the traditional style / vertical bike (imo) is better. It does not have to cause any back pain if it is fit properly. And you will find the best benefit from it for this strengthening need, if you use clips or clipless pedals (ones that attach your foot to the pedal so you can work the entire leg by pulling while pushing throughout the full range of motion). You can find someone at any reputable bike shop to help you with both (proper posture fit and pedal differences) - and I'm sure there are lots of on-line advice sites on this stuff as well.

I used to work in a shop (college) and have supplemented all the different sports I've played with cycle training. I've had a couple doctors tell me that my years of consistant cycling is the primary reason I've still got good knees. I'm a huge advocate.

 

[Jet]

This is most likely due to a build-up of lactic acid in your leg muscles. That's why pro hockey players ride the bike after games - it helps to flush what is essentially waste out of your muscles. Phosphorous has also been shown to help expidiate the removal of lactic acid in you muscles. You can find suppliments, or, bananas are a great natural source. But be careful... I used to eat bananas before hockey, which is bad because they have tryptophans... which is the agent in Turkey skin that makes you drowsy after Thanksgiving dinner.

 

[Twist and Shout]

Same here .. I play hockey during the winter months and roller hockey during the summer months, but this year I switched to ball hockey for the summer.

I can no longer glide and be effective and I have to constantly move my feet, and I've found myself tired after barely a few shifts .. It may be related to conditioning, but I don't know .. everyone out there is hustling, and I have to force myself to do so inspite of my legs feeling 200 pounds heavy.

Any quick fixes?

 

[mooseOAK*]

This is most likely due to a build-up of lactic acid in your leg muscles.

To minimize lactic acids, don't drink milk.

 

[Headcoach]

I skate 2-3 times a week and am relativly good shape. My problem is my legs always feel like I have just finished running a marathon once I am on the ice. Anyone else have this problem, or are there any doctors/trainers in the house that can make a suggestion on what I can do

Well, It's due to Lactic Acid in the muscle. Lactic Acid is the bi-product of energy spent. Energy stores in your muscle (Glucose) and when it is needed and used up, it's conversion is Lactic Acid.

Generally you will start to feel the effects of the acid after about 8 seconds of work. Most players will feel the effect in cramping of the thigh muscle.

So most players relieve the cramping by standing up in there stride and coasting. The only problem is, your stride is weakened due to the less knee bend.

So how do you get the acid out? For every minute of work in the muscle, you need two and a half minutes of rest.

However, I have seen this study that if you take Baking Soda and mix it with water, the soda in your muscle fights the acid level by changing the PH level in the muscle and the muscle recovers faster.

Head coach
www.passthepuck.net

 

[RedK]

With respect, Headcoach, recent studies indicate that the understanding of lactic acid had changed.

http://www.nytimes.com/2006/05/16/h...ml?ex=1148184000&en=1ec6295928c13a3e&ei=5087

"Coaches and personal trainers tell athletes and exercisers that they have to learn to work out at just below their "lactic threshold," that point of diminishing returns when lactic acid starts to accumulate. Some athletes even have blood tests to find their personal lactic thresholds.

But that, it turns out, is all wrong. Lactic acid is actually a fuel, not a caustic waste product. Muscles make it deliberately, producing it from glucose, and they burn it to obtain energy. The reason trained athletes can perform so hard and so long is because their intense training causes their muscles to adapt so they more readily and efficiently absorb lactic acid."

 

[KariyaIsGod*]

I'm going to offer you a nutritional tip nobody has mentioned. I had this problem when skating or running. My legs would just feel like jelly. Some football players recommending eating oats and and a snack pack beofre games and it works. BRILLIANTLY! Mix the oats in the snack pack and enjoy. Good boost.

 

[Headcoach]

With respect, Headcoach, recent studies indicate that the understanding of lactic acid had changed.

http://www.nytimes.com/2006/05/16/h...ml?ex=1148184000&en=1ec6295928c13a3e&ei=5087

Lactic acid is actually a fuel, not a caustic waste product. Muscles make it deliberately, producing it from glucose, and they burn it to obtain energy. The reason trained athletes can perform so hard and so long is because their intense training causes their muscles to adapt so they more readily and efficiently absorb lactic acid."

Wow! I did not even know that the lactic acid was used as fuel. I will read the article that you provided. This eating of Oats in a snack pack is interesting. I wonder if eating a food bar would have the same effect.

Head coach

 

[night-timer]

Careful with the energy drinks. My brother was drinking one of the ephadra drinks before a hockey game and ended up having a heart attack during the game. He was only 30 at the time.

Eeek! I almost had a heart attack reading your story! What do you mean by "ephadra drinks" - Red Bull?