Q: I tend to do the same training all year round. I do way too much long slow distance – or short slow/medium distance. How should I change my training in the fall vs the summer?
Training becomes quite specific to the motions and intensity of ski racing. Aerobic endurance is still the primary focus, but the means to develop it have become more specific and more intense.
Training volume levels off or even decreases slightly to allow for the increase in intensity. Most of the training volume is aerobic endurance training – low intensity training of medium to long duration.
- General: General strength takes a back seat to specific strength. Max strength is the general strength focus in this period (for only 4 weeks). Strength endurance is the primary concern of a skier, but power and max strength cannot be neglected. Example: circuit using body weight exercises and more ski specific motions. Include some fairly ski specific max-strength exercises as well.
- Specific: Rollerski specific strength sessions are the primary forms of strength training and should be predominantly endurance based. Skiers should also incorporate plyometric, explosive jumping exercises into their strength routine during the pre-competition phase. Example: 10×200 meters single pole, 10×200 meters double pole. Distance double pole session over all terrain.
During the pre-competition phase, duration and intensity of “intensity” training should reach levels similar to competition. High intensity (VO2, above threshold) intervals are used. This type of training must be built up to, to be effective. Example: (LT) 2min, 3min, 5min with equal recovery, times 3 at LT. At the end of each interval you should feel like you could have kept going. At the end of the workout, you should feel like you could have done more. (VO2) 5x5min with half recovery at 95% of max. (target heart-rate will not be met until the second interval). Each interval should take you the same distance.
TECHNIQUE & SPEED
All training is technique oriented. Speed training is a great way to train the anaerobic system, but also to learn to ski relaxed and with smooth technique at a challenging pace. Example: 10-20×20 seconds incorporated into an endurance session.
by Andy at SkiPost, Cross Country Ski Source