Training for Cross-Country Skiing g y gOctober, 2010
© 2010 – Far West Nordic Ski Education AssociationCopying or distribution without the express permission of FWNSEA is prohibited
Authors
Andy Pasternak, MD, MSSilver Sage Center for Family Medicine
Silver Sage Sports Performance
Jeff SchlossDirector and Head Nordic Coach of the Sugar Bowl Academy Nordic Program
Note: This document is based on a presentation given by the authors on October 30 2010
1© 2010 – Far West Nordic Ski Education Association
by the authors on October 30, 2010
Exercise Physiology fory gyCross-Country Skiers
2
Overview
Brief review of terms and definitions
What determines performance?VO2 MaxLactate ThresholdEfficiency
What we can measure?
What are the training zones and what does training in various zones do for you?various zones do for you?
Nutritional issues
3© 2010 – Far West Nordic Ski Education Association
Why do we train?y
The goal for training is to get your body prepared as much as possible for your specific race/event This requires training different metabolicfor your specific race/event. This requires training different metabolic systems to produce as much energy as possible for the duration of the race. This goes for everyone from Olympic athletes to people doing their first racefirst race
All other things being equal, the person who is able to generate more energy is going to wingy g g
To do this properly you need to know:
Your body’s natural strengths and weaknessYour body s natural strengths and weakness
Distance/duration of the event
Profile of the event
4© 2010 – Far West Nordic Ski Education Association
Exercise terms
Aerobic - From the Greek aeras meaning air. The energy system that uses oxygenuses oxygen
Anaerobic - Without air - the two energy systems that don’t use oxygen
Glycogen chain of glucose molecules the carbohydrate used forGlycogen - chain of glucose molecules- the carbohydrate used for energy
Lactate - C3H5O3 - Naturally occurring compound that is both a by-Lactate C3H5O3 Naturally occurring compound that is both a byproduct and a fuel for exercise. Used interchangeably with lactic acid. Produced when your body uses glycogen as a fuel source
C b h d t (CHO) S ( i l l ) th t b dCarbohydrates (CHO) - Sugars (simple or complex) that your body uses for energy. Your body either gets energy from carbohydrates or fats
5© 2010 – Far West Nordic Ski Education Association
Exercise Terms . . . cont’d
VO2 Max - VO2 max is the maximum amount of oxygen, in milliliters, one can use in one minute per kilogram of bodyweight (usuallyone can use in one minute per kilogram of bodyweight (usually expressed as ml/kg/min). It is an indication of your aerobic endurance potential. Increasing your VO2 Max allows your body to generate more energyenergy
Lactate threshold / anaerobic threshold (LT) - Point of at which we change from aerobic metabolism to anaerobic metabolism. It is an indication of how much of your VO2 Max you can actually use. A higher threshold relative to your VO2 Max is better
ATP (Adenosine Triphosphate) - Your main source of energy inATP (Adenosine Triphosphate) Your main source of energy in cells/mitochondria. When ATP is broken down into ADP or AMP, this gives muscles cells the energy they need to contract
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Energy Systemsgy y
ATP - Phosphocreatine system
Lactate System
Aerobic SystemAerobic System
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ATP System (creatine phosphate)y ( p p )
Used for very short periods of time
Immediate energy - ATP coverts to ADP
Can use for 8-12 secondsCan use for 8 12 seconds
Takes at least 30-45 sec to regenerate
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Lactate Systemy
Glucose + ADP => Lactic Acid + ATP
Supplies energy for shorter periods of time (20 sec-10 min)
Will supply energy during “surges” in endurance eventsWill supply energy during surges in endurance events
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Aerobic Systemy
Fats + Oxygen + ADP => carbon dioxide + ATP + Water
1st phase: Glucose + ADP =>lactic acid + ATP
2nd phase: Lactic acid + O2 + ADP => CO2 + ATP + water
Used for endurance exercise
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Lactate Facts/Mythsy
Lactate is not bad for you
Lactate / lactic acid doesn’t cause the burn you feel during periods of high-intensity exercise
Lactate / lactic acid isn’t what limits your exercise capacity
Lactate is a by-product of your anaerobic systemy p y y
Your lactate threshold (LT) tells us where your body transitions from aerobic to anaerobic metabolism
By measuring lactate, we can get a good idea of fitness capacity
11© 2010 – Far West Nordic Ski Education Association
12© 2010 – Far West Nordic Ski Education Association
Energy Production
This diagram is a simplified description of energ prod ction
gy
Glycogendescription of energy production
The fate of pyruvate and its link with lactate are the keys in estimating
y g
y genergy production
The amount of lactate in the blood at different intensity levels can be
Pyruvate Lactateat different intensity levels can be used to assess how much pyruvate has been produced and what percentage has been used for
FatsProteins
Oxygen
aerobic energyWater
Carbon Dioxide
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The Lactate Shuttle
Wh ill l t t ?Where will lactate go?
Heart uses lactate
Also converted to glycogen in the liver
Part of body will storePart of body will store temporarily
Happens very quickly
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Energy Systems used for different exercise patternsgy y p
Exercise Duration
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Fat and carbohydrate use during long duration exercisey g g
90
60
70
80
30
40
50 Fat
CHO
0
10
20
0
0.5 1 1.5 2 2.5 3 3.5 4 4.5 5 5.5 6Hours
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Edwards HT, et al. Metabolic rate, blood sugarAnd utilization of carbohydrate. Am J Physio 1934
Fat and carbohydrate use by heart ratey y
Heart Rate (bpm)
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( p )
Running events and energy system usage g gy y g
Distance Duration Phos System
Lactate System
Aerobic SystemSystem System System
42K 130 min + 0% 5% 95%
10K 28 60 i 5% 15% 80%10K 28-60 min 5% 15% 80%
5K 14-30 10% 20% 70%
800 M 2-5 min 30% 65% 5%
100 m 10-20 sec 98% 2% 0%
Energy use during a cross country ski event of
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Energy use during a cross country ski event of comparable distance / time would be similar
Muscle fiber typesyp
White fibers = type II = Fast Twitch
II fib l bi i iII a fibers - supply some aerobic activity
II b fibers - Anaerobic only
Red fibers = Type I = Slow Twitch
Work slowly, don’t fatigue easily
With training, sprinters can develop more slow twitch fibers but endurance athletes can’t develop more fast twitch fibers
With age fast twitch fibers reduceWith age, fast twitch fibers reduce
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Characteristics of Type I, Type II a and Type II b fibersyp , yp yp
Type I Type II a Type II bType I(Slow Twitch)
Type II a(Fast Twitch)
Type II b(Fast Twitch)
Energy supply
Aerobic Aerobic-anaerobic
anaerobicpp y
Fuel Fats CHO and fats CHO
Exercise Light Intermediate Heavy
Duration Hours 1-2 hrs Short
Lactate d ti
None Moderate HighproductionSpeed Slow Fast High/Max
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What Determines Performance
1. VO2 Max - How big is the engine?
2. Lactate Threshold - How efficient is the engine and how close can you run it to max?
3. Efficiency - How well can you use your energy to move forward
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Why do we test?y
Determine fitness and energy prediction
Race prediction / Who to race
Heart rate zone determination / training assistanceHeart rate zone determination / training assistance
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Lactate Threshold (LT) Testing( ) g
Graded exercise test with measurement of blood lactate every 3-4 minutesminutes
Heart rate measured on a regular basis
Can be done in the field or in the lab
Various methods used to determine heart rate zones from the blood lactate data
Your lactate threshold can be improved with training
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Comparison of Lactate Curvesp
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Lactate Curves and Altitude
Sea Level
2,000 m
4,000 m
At elevation, blood lactate levels will be higher for any particular exertion level
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Metabolic (VO2 Max) Testing( ) g
Done using a machine that measures both oxygen consumption and carbon dioxide productioncarbon dioxide production
Traditionally only able to do in big labs. Technology now allows easier testing with less expensive equipmenttesting with less expensive equipment
99% of the time, done in the lab or health center due to constraints of the machine
TreadmillExercise bicycle
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VO2 Max Curves
Use of fat asa fuel source
Anaerobic /lactatethresholdthreshold
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VO2 Max
Oxygen Consumption
40
50
60
Anaerobic
O2 Consumption
n
20
30
40
Anaerobic
Anaerobic ThresholdTrained
ml/k
g/m
in
0
10
20 Anaerobic ThresholdUntrained
m
100 110 120 130 140 150 160 170 180
Heart Rate (bpm)
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VO2 Max can be improved with training, but heredity plays an important role in the amount of potential improvement
VO2 max- How do you improve?y p
Much of VO2 Max is genetically determined
May see some increases in V02 Max for people going from couch potato status to actively exercising
If you are exercising regularly VO2 Max is going to stayIf you are exercising regularly, VO2 Max is going to stay relatively stable (see graph on next page)
Level 3 and Level 4 workouts (pp 35, 36 and 50-55), can increase VO2 max small amounts
For most masters skiers, a more important concept is to focus on improving lactate threshold and efficiencyp g y
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VO2 Max in elite cross-country skiers over timey
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Lactate Testing vs. Metabolic / VO2 Max Testingg g
Metabolic testing may be a better measure of potential
Metabolic testing gives better information on fat metabolism
For average athletes and above, lactate threshold testing is a betterFor average athletes and above, lactate threshold testing is a better predictor of performance
Lactate testing is more sensitive to changes in trainingg g g
Lactate testing can be specific to cross country skiing
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Training zonesg
Zone 1 - Active Recovery/Endurance
Zone 2 - Endurance/Tempo
Zone 3 - Lactate Threshold PaceZone 3 Lactate Threshold Pace
Zone 4 - Max aerobic power
Zone 5 - Anaerobic capacity
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Zone 1 - Active Recovery/Endurance Trainingy g
Usually anywhere up to 75-80% of heart rate at LT
All day pace
Typical work outs 2-5 hoursTypical work outs 2 5 hours
Using a combination of fats/carbs as a fuel source
Most useful zone for improving aerobic capacity
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Zone 2 - Endurance/Tempop
Usually about 75-80% to 90-95% of heart rate at LT
Workouts usually 1.5 to 3 hours long
Recovery more difficult that Level 1 workouts but can still doRecovery more difficult that Level 1 workouts but can still do consecutive days with limits on duration and proper nutrition
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Zone 3 - Lactate Threshold Pace
90-95 to 100-105% of heart rate at LT
Should have essentially continuous sensation of effort/fatigue
Usually workouts would be blocks of longer intervals (2 x 20 min asUsually workouts would be blocks of longer intervals (2 x 20 min as example)
Goal of these workouts is to stay in this zone - don’t go to slow but y gdon’t go over threshold
Training in this zone helps improve your lactate threshold
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Zone 4 - Max Aerobic Power
100% + of heart rate at LT
Interval workouts
Shouldn’t do on consecutive daysShouldn t do on consecutive days
Interval work outs - longest intervals 2-8 min at MOST!
Total work out times 30-40 min at MOST!
Recovery periods of 2-5 min in between intervals also important
Training in this zone helps improve your lactate threshold
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Zone 5 - Anaerobic capacityp y
Very short (less than 30 sec intervals) with high intensity
Want complete recovery in between efforts
Mostly focusing on improving ATP systemMostly focusing on improving ATP system
Usually least important zone for masters skiers unless you are a sprint expertp p
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Adaptations by Training Level
Level 1 Level 2 Level 3 Level 4 Level 5
Increased plasma volume ++ ++ +++ ++++
Incr mitochondrial enzymes ++ +++ ++++ ++ +
Increased Lactate Threshold ++ +++ ++++ ++
Incr Muscle Glycogen storage +++ ++++ ++ +
Incr muscle capillarization ++ ++ ++ +++
Conversion of fast twitch muscle fibers
++ +++ +++ ++
Increased stroke volume/max + ++ +++ ++++cardiac output
Increased VO2 max + ++ +++ ++++
Increased high energy phosphate stores
+ +++
Increased lactate tolerance (anaerobic capacity)
+++ +
Fast twitch fiber hypertropy + ++
Increased neuromuscular ++ +++
38© 2010 – Far West Nordic Ski Education Association
Increased neuromuscular power
++ +++
Adapted from Andrew Coggan, PhD
Nutritional Issues for Cross Country Skiersy
In general, eat healthy
Fruits/veggies always good (vitamin C, carotenoids, phytochemicals, zinc, iron, B6/B12 are good for you in moderate doses)
Hydration is more important
Discussion about carbohydrates and training at low elevation / / y gracing at high elevation - hasn’t really been shown to be of help yet
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Nutrition – start 1-2 days before your eventy y
50 K distance- 4.5 to 5.5 grams/CHO/lb of body weight
20-50K- 3-4.5 gms/CHO/lb of body weight
Should plan on eating 50-75 gms of CHO within 30 min of exerciseShould plan on eating 50 75 gms of CHO within 30 min of exercise along with rehydration
20-25 % of calories should come from good (unsaturated) fatsg ( )
Exercise in cold conditions burns more calories than in heat. Glycogen stores are also used up faster
Chocolate milk is a good recovery drink
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Nutrition and Cross Country Ski Racingy g
During longer races, hydration and CHO intake during the race is definitely importantdefinitely important
Practice during training what CHO foods/drinks work for you
Cold weather often can dull your sense of thirst
During a race, start hydrating as early at 15-20 min into the raceg y g y
41© 2010 – Far West Nordic Ski Education Association
Training
42
Overview
Recap – training intensity zonesp g y
The training pyramid
T i i i itiTraining priorities
Interval training guidelines
Level 3, 4 and 5 intervals
Race training strategy and peaking
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Recap – training intensity zones
Level 1: Long easy endurance pace. “guilt-producingly easy.” Over distance workouts, recovery workouts. 25-35 beats below LTy
Level 2: Medium endurance pace, 70-80% of max heart rate (80-90% of LT). Shorter distance workouts and strength workouts. Avoid too much training in this zonezone
Level 3: Up to anaerobic threshold: 80-90% of max heart rate (90-100% of LT). Long intervals and pace workouts. This is the intensity level of longer races (20-30K ) Finish feeling “euphoric not exhausted”- the tired will come later that night30K ). Finish feeling euphoric not exhausted - the tired will come later that night
Level 4: Race pace: 90-95% of max heart rate. Hard intervals in the 2-5 minute range
Level 5: Maximum effort: 95-100% of max heart rate. Very short duration: 30-80 second peaking intervals for young and fit athletes. Use this zone sparingly
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The Training Pyramidg y
L l 5Level 5Speed
Intervals
Level 3 and Level 4Interval Training + Strength Training
Increase LT and VO2 Max
Level 1 – Endurance / Distance Training
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Strengthen aerobic capacity
Training Priorities
1. One long slow distance workout every week: 2 hours or more done at level 1. Tired from the duration of the workout, not from the intensity
2. One Level 3 interval or pace workout every week to build anaerobic threshold (AT/LT). Lots of “on time” and relatively short recovery (50% of work time)
3 At l t d ff k ft t d R i h t fitt Li t3. At least one day off per week - often two days. Recovery is when we get fitter. Listen to your body.
4. Add short speed bursts of 10-15 seconds to ski-specific workouts 1-3 times per week.
5. Strength is important but should never come at the expense of cardio training. Specific strength is the most bang for the buck: double pole up-hill, skate without poles, etc. Upper body and core should make up the majority of strength training. For general t th h di d ll T 20 i i k dstrength: crunches, dips, and pull-ups. Two 20 min sessions per week are good
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Training Priorities . . . cont’d
6. The body adapts to training loads, so you must change the load to keep the body adapting. Increases in volume, intensity, amount of “on time” p g , y,
7. Recovery week every 3rd or 4th week. Cut back to about ½ of the time of your other weeks
8. Try to eat within 30 min of finishing exercise
8. Separate the intensities - don’t always train the same speed!
9. Specificity matters. You need to make your training as much like skiing as possible. Roller skiing and ski walking with poles are the most specific dry land activities. Specificity is more important for intensity sessions.
10. Technique is 100% important. In all training, work on crisp snappy movements even when going slow. The biggest technique gains can be made in body position, weight transfer, and balance/glide
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Sample Training Plan – 5 hrs/week available for training and/or skiingg
Monday and Friday – take the day off
Tuesday – strength training at the gym or home. 20-40 min emphasizing the upper body and core
Wednesday – day off if no time for exercise. Otherwise, 10 min warm-up + 5 to 6x2 minWednesday day off if no time for exercise. Otherwise, 10 min warm up 5 to 6x2 min Level 4 intervals with equal recovery. The exercise could be skiing, ski walking with poles, treadmill, exercise bike, swimming, etc
Thursday - strength training at the gym or home. 20-40 min on push-ups, dips, crunches, squat jumps, step-ups, back raises, lunges
Saturday – Skate ski 15 min warm-up + 15 min without poles + 4x7 min Level 3 intervals with 4 min recovery. Cool down. Total time 1 to 1.5 hrs
Sunday – Over-distance Level 1 for 1 ½ to 2 ½ hrs including 5x10 sec speed intervals. Skate or classic. Keep the intensity low
48© 2010 – Far West Nordic Ski Education Association
Sample Training Plan – 10 hrs/week available for training and/or skiingg g
Monday – take the day off
Tuesday – Classic ski: 1 hr at Level 1 + 5x1 min double pole uphill + 5x1 min single poleTuesday – Classic ski: 1 hr at Level 1 + 5x1 min double pole uphill + 5x1 min single pole uphill at Level 3 with 1 min recovery between intervals
Wednesday – Skate ski: 15 min warm-up + 5x10 sec speed intervals with lots of recovery + 3x7 min Level 3 intervals with 3 min recovery. Cool down y
Thursday – Easy skate or classic ski at Level 1 for 1 hr + 5x10 sec speed intervals + 30 min of general strength training with crunches, dips, pull ups, pushups, “Hitler’s Dog” back exercises
Friday – Day off or easy run with optional 10 min of plyometric jumps, especially if racing Sunday
Saturday – Classic ski: 4x4 min Level 4 intervals with equal recovery. Good warm-up and cool down
Sunday – Over-distance skate ski of 2-3 hrs at Level 1. Include 20 min of no-pole skiing with focus on weight transfer and glide
49© 2010 – Far West Nordic Ski Education Association
Level 3 Interval Training
Level 3 intervals increase the anaerobic threshold and improve the ability to go well in long races or in shorter races that have long climbsto go well in long races or in shorter races that have long climbs
Level 3 is particularly valuable for master skiers over 40 because they are not as stressful on the body as Level 4 intervals
It takes a lot of time spent near the anaerobic threshold (AT) to improve it, so the idea is to have a lot of work time with fairly short recovery between intervals: 5-10 minutes of effort with recovery about 1/3 to ½ the work time
Level 3 should feel like a medium hard intensity, a pace that you could maintain for a 45 minute or longer race. If you feel your breathing becoming very rapid and uncontrolled, you have probably passed beyond level 3 and
t li hi l f AT b ildi k tare not accomplishing your goal for an AT building workout
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Level 3 Interval Training . . . cont’d
The progression of Level 3 interval sessions during the season is to keep adding more on-time to the sessions but not increasing the intensityadding more on time to the sessions but not increasing the intensity
In the fall, shoot for 15-25 minutes of total work time per session (excluding recovery time), progress this to 20-35 minutes by early winter. If your goal races are 20-30K races you should be hitting 30-35 plus minutes of work-time by six weeks before your goal race
When possible, Level 3 intervals should be done twice a week in the fall and early winter and then go to 1 time a week in the wintery g
For the peaking period at the end of the ski season, drop Level 3 intervals entirely and focus on level 4
Level 3 intervals are great time to work on smooth efficient technique, think efficiency rather than speed
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Level 3 Interval Training. . . cont’d
Examples of Level 3 Intervals 1. 3x5 minute intervals with 2 minute recovery. After 3 weeks of doing this,
progress it to 4x5 minutes, and after another 3 weeks go to 5x5
2. 3,5,7,5 minute intervals with recovery = ½ work time. Progress this by going 3,5,7,5,3 after 3 weeks then after another 3 weeks you can try 3,5,7,7,5,3.
3. 2x10 minute with 3 minute recovery. This is a great workout to do if you li d h l hill k i h P hi iare cyclist and you have some long uphills to work with. Progress this in
a big step by going to 3x10 minutes and eventually 4x10 for the highly trained
52© 2010 – Far West Nordic Ski Education Association
Level 3 Interval Training. . . cont’d
Level 3 Pace Workouts
These also increase the anaerobic threshold but are done in one medium long effort. Also sometimes called “tempo workouts” these are a favorite of runners and are very effective for x-c skiers as well. They are like a time trial or a race but are done at slightly lower than race pace intensity
Do this in place of a Level 3 interval session every other week and aim for 20-40 minutes done at AT after the warm up Again the way to progress this is to40 minutes done at AT after the warm up. Again the way to progress this is to add more time at threshold, so maybe your pace workouts are 20 minutes long in September and are 35 minutes long by mid late December
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Level 4 Interval Training
These are hard intervals that increase VO2 Max and increase race pace. Level 4 intervals will build fitness and speed for races of 1-10K very effectivelyLevel 4 intervals will build fitness and speed for races of 1 10K very effectively
These intervals are hard on the body and should usually have 48 hours before doing another session
Level 4 intervals should feel like a solid hard effort - about 90-95% of maximumLevel 4 intervals should feel like a solid hard effort about 90 95% of maximum effort. Recovery is usually equal to work time
Level 4 intervals can progress through the season in two ways1. Increase the amount of on time2. Go a bit harder within your level 4 range later in the season
L l 4 i t l ff ti if th ti i b t 10 20 i tLevel 4 intervals are very effective if the on-time is between 10-20 minutes with the pace staying high through the whole session
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Level 4 Interval Training. . . cont’d
Examples of Level 4 Intervals1 3x4 minutes level 4 with 3-4 minute recovery This is a great VO2 max-1. 3x4 minutes level 4 with 3-4 minute recovery. This is a great VO2 max-
building workout and can be progressed to 4x4
2. 1,2,3,3,2,1 minute intervals with equal recovery time. This a great way to build speed and VO2 max. Can be progressed by adding 2x30 seconds ofbuild speed and VO2 max. Can be progressed by adding 2x30 seconds of Level 5 in the peaking season
3. 14x30seconds with 30 seconds of recovery. This is a favorite of the Sugar Bowl Academy Ski team. The idea is that the recovery is so short that you are actually staying in VO2 max-building heart rates the whole workout, even during the recovery. It is important to do these at about 95% of what feels like maximum and to stay fast through each one. Once the pace of an individual interval starts to drop off, the session should be over
4. 10x1 minute with 2 minutes recovery. This is a great peaking interval session and we often use it once a week in the 4 weeks leading up to an important race. Most useful for peaking for races 15K and under
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Level 5 and Speed Interval Training
Speed training is designed to train the neurological system to go fast and is best done in ski-specific workouts Speed intervals are short intense bursts ofbest done in ski specific workouts. Speed intervals are short intense bursts of effort with duration between 10-30 seconds. The effort should be near 100%
Short speeds of 10-15 seconds can be added to almost any workout without making the workout too hard as long as there is sufficient recovery between bursts - ideally a few minutes
Longer speeds of 30-45 seconds can be used to increase anaerobic capacity and peaking speed, but they will be hard on the body and should have lots of recovery build around thembuild around them
Monitoring your heart rate might not reflect how hard you are going because the effort is too short to get an accurate reading. Go hard and don’t worry about the HR
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Level 5 and Speed Interval Training . . . cont’d
Short speeds should be used all fall and winter in a majority of the workouts. Longer speeds (Level 5 intervals) should be used sparingly during the fall andLonger speeds (Level 5 intervals) should be used sparingly during the fall and early winter and then a bit more during the peaking phase
Examples of Short Speed Intervals1. During a distance workout, add 5 to 8x10 second bursts throughout the
workout
2 Before an interval session but after the warm up do 5 to 8x10 seconds2. Before an interval session but after the warm up, do 5 to 8x10 seconds explosive speeds then get into your intervals
3. Base a whole workout around speed by warming up then doing 3 sets of 5 to10 intervals per set with 5-10 minutes of Level 1 between sets5 to10 intervals per set with 5 10 minutes of Level 1 between sets
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Level 5 and Speed Interval Training. . . cont’d
Examples of Longer Speed Intervals1. In the fall and early winter, do 2 or 3x30 seconds of Level 5 speed after
the warm up then finish with a long, easy distance ski. This can increase Anaerobic capacity. Do this workout about once per month
2. During the last 6 weeks before an important race, try adding the following workout maybe once every 10 days
Warm up, then do 1x3 minute Level 3 interval, then 4 to 6x 30 second Level 5 intervals with 2 minute recovery followed by 3x15 seconds with 2 minute5 intervals with 2 minute recovery followed by 3x15 seconds with 2 minute recovery
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Race Training and Strategy
Peaking
Reduce volume of training
Maintain or increase intensity of trainingMaintain or increase intensity of training
The peak should be short and sharp peak, not long and gradual. Last week is 50% of a normal week of trainingg
Be ultra-hydrated
Carbo loading a couple days before the race is effective for longer races
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Race Training and Strategy . . . cont’d
Mental Strategies – before the raceVisualize the course and yourself skiing it powerfully
Set effort-based goals, not results-based goals
Create a key word or phrase that you'll use during the race e g “attack ”Create a key word or phrase that you ll use during the race, e.g., attack, “fast hands,” “witness the fitness”
Mental Strategies – during the raceNo negative self-talk
Use your key words
Remember your body can go harder, even when your mind says it can’t
Relish the pain – this is what you’ve trained for
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Race Training and Strategy . . . cont’d
Physical StrategiesE t b kf t 2 ½ h b f th E t l 10 i b f th t tEat breakfast 2 ½ hrs before the race. Eat a gel 10 min before the start. Eat carbs within 30 min of finishing
Warm up for 15-45 min before the race. The shorter the race, the longer the warm up (50k races require only a 10 min warm up) Cool down forthe warm up (50k races require only a 10 min warm-up). Cool down for 10-15 min after a 10-20 km race
When possible, ski the technical parts of the course the day before the race Ski the downhills at race speedrace. Ski the downhills at race speed
Start fast for the first 10 seconds, then settle into your pace. DON’T go too hard after the first 10 seconds
If the race is longer than 45 min, an energy drink will help
Push hard over the tops of hills to carry speed into the downhills
LEAVE IT ALL OUT THERE ON THE COURSE!
61© 2010 – Far West Nordic Ski Education Association
LEAVE IT ALL OUT THERE ON THE COURSE!