I am impressed to hear that you’ve actually improved your fitness being away from running. I hope you can recover soon and that your newly gained fitness will help you improve your sprinting performances when you return.
Do you put resistance on the bike? when I do 45 sec hard and 15 rest no matter how fast I go (no resistance, all speed), I never feel anywhere near how hard my heart works with running tempos.
There is a big difference between 45 secs hard with 15 secs recovery and 30 secs hard and 90 secs rec. When I do 45/15 I have the resistance on level 1 and a RPM of around 130. When doing 30/90 I have the resistance on level 5 with an RPM of 160. From my understanding the 45/15 is a recovery/tempo session where the 30/90 is a conditioning growth hormone spike( Dr Mercola) session and it sure feels like that when doing the session
Try hict its great for building endurance capacity in your fast twitch fibers and recovery.
It depends on your goals. If you are a healthy sprinter using the bike for tempo you would not want to put tension on the bike. I guess it’s also relative. Tension on the bike or resistance will effect some differently than others. At my fittest I was doing repeat 160+ rpm’s with zero residence for 45 seconds with exercises in between. There isn’t a downside to elevating your bodies ability to produce natural GH. I’m not sure I’d use this for sprint training. Otherwise I think it’s a great idea for fitness. Sprinting? Well if you are injured and you can’t sprint why not?
High intencity continuous training? This one kinda remind me of cluster sets of heavy lifting in a way.
I see. Never did the bike for anything more intense than tempo, so that would be different, if it’s enough to actually induce GH increase.
I’ve been doing this bike workout once a week for a couple of months now, and am now feeling the first signs of proximal hamstring tendinopathy coming on. I’ve never had hamstring tendinopathy before, and the main thing that’s changed in my training is the inclusion of these bike sprints. I’m hoping it’s still at the acute stage where rest and exercise modification for a short period will fix it. Based on this experience and on reading about cases of people getting hamstring tendinopathy from cycling, I would recommend against this exercise. Cycling involves repetitive hip flexion/extension while pressure is being applied to the hamstring tendon thus limiting its blood supply. That’s not a good combination.
That’s a shame as it had the opposite effect for me. I did 3 x bike a week 30 secs hard / 90 secs easy the whole time during my proximal hamstring tendonopothy rehab without issue. I am now back into full running training and miss these bike sesions as they really kept me lean.
Good to hear you’re able to run again. Hard to tell whether this would have occured faster without the bike workouts though.
Fair point ,however, I was unable to run for a year with the tendonopothy, 8 weeks of physio treatment, no running and including bike sessions and I was good to go. I really don’t think the bike hindered my progress. If anything it enhanced it with increased bloodflow and GH release. This was only my experience of course.
Does HICT stand for high intensity circuit training? Would it be possible to post a sample workout? I’m looking for a replacement for the high intensity bike work I was doing as now I am back to running, feel the bike sessions maybe too much, not sure?. They did get me lean though and wonder if they would be good to keep in.
Cheers.
HIGH INTENSITY CONTINUOUS TRAINING: More of a recovery workout improves aerobic conditioning while building stamina in the fast twitch fibers.
http://www.8weeksout.com/2013/01/23/high-intensity-continuous-training-with-mark-mclaughlin/
http://www.menshealth.com/fitness/high-intensity-continuous-training
http://robertsontrainingsystems.com/blog/rts-coaching-high-intensity-continuous-training-hict/
Treat the individual first.
What works for one person might not work for another person.
Never forget this fact.
Why not just stick with push ups, pull ups, ab variations, burpees, squat thrusts, body weight squats and the old phys ed type exercises. Plus a bit of med ball or KB swinging. 40 sesc on and 20 secs off.
10 mins of bike and/or rowing machine either side of this.
If I see anything that will shred fat, gleam on the front page of a mens health magazine … I cringe.
Do more research on HICT before you cringe because it sounds like you have zero knowledge on it.
The HICT sounds very similar to EMOM (every minute on the minute) training, where you lift around 70% of your 1rm for a single or double every minute for 10 to 20 minutes.
HICT sounds like less strength, more conditioning version of EMOM. Maybe this is the new big thing when it comes to training for athleticism??
Thanks for that and the links. Looking into it.
HICT combines aerobic and strength training using short efforts with similar or slightly shorter rest periods. Alternating different body parts - eg arms > abs > legs. The aerobic components come from the squat thrust type efforts and the strength from the push up type efforts. It is not a new thing. I like 10 min bike/row to warm up and down and provide some low intensity aerbic benefits.
In fact it is just like the circuit training I did at my local gym 30 years ago.
There are very few training techniques that are new, however some of the more recent scientific research has proved why what we knew was successful actually works.
HICT sounds like less strength, more conditioning version of EMOM - Yes I agree with this comment from Kwave. Although as I say I do not believe it is new.
I do not consider this to be true High intensity in the context of CF training model. The volume is too great and it does not feel like it is firing the CNS as effectively as true anaerobic alactic sprints.
My preference is still to go high via true sprints or low rep heavy weights.
However I use circuits in the following situations - weather too bad to run, reducing volume of running time for injury prevention, travelling on business with access to a limited gym only.
Some of the weights proposed in HICT models can be an injury risk IMHO, lifting multiple reps in short intense periods enccourages bad form.
wrong. once again go study the method because you don’t sound too smart.
LOL … thanks for the detailed analysis of my points. Based on your global rebuttal of my points
: it does not combines aerobic and strength training using short efforts with similar or slightly shorter rest periods. It does not alternate different body parts. The aerobic components do not come from the come from the squat thrust type efforts and the strength from the push up type efforts. It is a new thing.
It is a high intensity training component in the context of the CF training approach. And therefore equivelent to max sprints and heavy weights. There are no additional injury risks with high volume strength efforts.
Good job you are smart enough to clarify this for me.