WorkNotes

KICKBIKE ONTARIO



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Kickbiking Workouts

THE PHOTO ABOVE WAS TAKEN IN AUGUST OF 2009 IN MADRID SPAIN.  THE PHOTO 
SHOWS 
THE FOLKS WHO RUN AND OPERATE TRIXI OUR KICKBIKE ASSOCIATE IN MADRID.  ON 
THE 
LEFT IS GAIZA WHO LEADS TOURS THROUGH MADRID ON KICKBIKES.  HIS KNOWLEDGE 
AND PASSION FOR EUROPEAN HISTORY AND CONTEMPORARY ISSUES MAKE THIS TOUR A 
MUST 
SEE.  IN THE MIDDLE IS MICHAEL, THE OWNER OF TRIXI, THE BIKE/ KICKBIKE 
SHOP
IN MADRID.  OUR THANKS TO MICHAEL FOR HIS GENEROSITY TO MY FAMILY DURING 
OUR 
BRIEF STAY IN MADRID.  I AM THE ONE HOLDING THE KICKBIKE AFTER THE THREE 
HOUR TOUR WITH MY SON JESSE AND MY WIFE DIANNA.  IT WAS ONE OF THE HI-
LITES 
DURING OUR STAY IN SPAIN.  
 
TO FIND OUT MORE ABOUT TRIXI IN MADRID PLEASE VISIT THEIR WEBSITE AT
www.trixi.com



 The following are fitness related articles and personal notes on 
afternoon 
"kicks" that may be of interest to Kickbikers.

            
                        - RECENT KICK - 
          

 
          Model used: Race Max 
          Terrain: 300m Hills
          Date: Sunday, Dec. 20th 2015  
          My Weight:  145 lbs
          My Age: 65  
          
          Distance: 6 x 300m Hills - 1:50. recovery
                    


          Weather: Beautiful  overcast fall afternon - about 0 C 
                                  
                  
          Total time : less than  40  min. 
          Average Heart Rate: 148(ish) bpm 
          Maximum Heart Rate: 177 bpm
       ( Don't trust the exact heart rate figures )
         
           
            

                  ALSO - My At Home 6 Minute Drill




Days off:  My son Jesse and I have been using a "6 minute drill" over the 
last 
5 years and we really have come to like it.  Less time - great workout - 
metabolism remains cranked up hours after.  It is as follows:

1. We start with as many push-ups as we can do in one minute followed by a 
30 sec. rest period.  We are strict about form and time on rest. Currently 
I am averaging about 106 - 115 push-ups - depends on day.
2. After 30 sec. rest we do as many chin-ups as possible in one minute 
followed again by 30 sec. rest. Currently my average is 25 - 26 chin-ups
3. After 30 sec. rest right into leg lifts for one minute on a tricep dip 
set. Currently averaging about 32 - 35 per minute. 
30 sec. rest
4. After 30 sec. rest one minute of lateral shoulder raises using 15 lbs 
in each hand.  I aim for about 25 - 27 per minute.
5.  After another 30 sec. rest we complete the workout with 2 to 3 minutes 
of 
plank.  Jesse will do the 3 minutes , I'm at about 2 min. 40 sec.  

This is a totally exhaustive workout and we find we can only do this about 
once or twice a week max.  Excellent for muscle endurance and fat loss.

You can substitute any exercises with any time frame that agrees with your 
fitness level - also the recovery period can be extended or shorted to 
meet your needs.  Very little equipment needed and completed in a short 
time frame.
Please be thoughtful before trying your own version because it is very 
demanding.  I am 65 and am chasing my 23 year old son.  Not sure why but I 
have never experienced an injury doing this 6 minute drill.  It helps to 
have someone , a "shield mate" as the vikings would say , to support or 
share a laugh with during the 6 minutes. If you live in the Brampton area 
please come by any time for a visit or a short Kickbike lesson. Good Kicks 
-Rodger Knight 

                    
          
                                    Thanks for stopping by.

 
            
The following article appeared at Ezine Articles.com

                    AN ALTERNATE FITNESS TOOL		Fri.  Aug.  
12th /05 
	Any competitive or recreational athlete will use a variety of  
cross-
training methods or tools to complement their particular sport or to meet 
their fitness needs.  One such tool that is
 becoming increasing popular  is the Kickbike.  The Kickbike is a high end 
adult version of a scooter.  Although new to North America , the Kickbike 
has 
been around for about 20 years in Europe and the Netherlands where  
national 
and international Eurocups are held yearly establishing national and world 
records for distances ranging from 200m to 30km.

How does one train on a Kickbike? 
 
	The Kickbike is propelled forward by kicking back as you would on 
any 
scooter.  The only new skill needed is learning how to switch kicking 
legs. 
There are two techniques that can be used for switching kicking legs.   
One 
is called the �Heel Roll� and the second the �Hop- Step� technique.   
How 
often you switch kicking legs is dependant on the person but usually a 
cadence of 3 to 10 kicks before you switch is normal.  When attacking 
hills 
your cadence will increase.  When descending hills you are best to just 
stop 
kicking and enjoy the ride. For those who would like to see both 
techniques 
you are invited to visit Kickbike Ontario�s website at 
www.kickbikeontario.ca 
were a short 36 second video clip is available.  

What muscle groups are utilized ?

	Training on a Kickbike utilizes the large muscle groups that are 
used 
in running as well as cycling.  When riding a Kickbike the standing or 
support leg uses primarily the quadricep and lower leg muscles, ( 
tibialis, 
gastrocnemius, (calf), and soleus).  Most of the load while riding is 
handled 
by this support leg which is constantly flexing thoughout the kicking 
cycle.  
The kicking
leg itself makes use of a pendulum type of kickback beginning at the hip 
which draws  in the glutes,  hamstring and calf muscle groups.  As the 
kicking leg is brought forward and up the abdominals come into play.  With 
a 
little practice a pushing motion can be added with the arms that will 
involve 
the pecs and forearm muscles. 

Who will benefit from using a Kickbike ?

	The Kickbike can be used by those who are interested in light 
exercise while cruising the harbor front or bike paths though out the city 
or 
as a means of commuting to work.  The Kickbike can also be used by those 
who 
have a more intense interest in cardio fitness and would like to avoid the 
high impact nature of running.  Because it is low impact the Kickbike has 
become a popular tool with those mature athletes who have had to give up 
running due to knee or hip problems.  The Kickbike is very light weight at 
13 
kg.  making it ideal for just about any age group from 10 to 60 years of 
age.    When you factor in the cardio and its low impact nature along with 
the utilization of the muscle groups discussed above the Kickbike is an 
excellent cross-training tool for any walker, runner, cyclist or for those 
who are recuperating from an injury.  It is truly a fun and unique way to 
exercise .




				Rodger Knight 
				Coach at Bramalea Secondary in Peel 


	


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