It is very important to consider your training history when planning training. Training adaptations take time – weeks to months to years.
The easiest way to monitor and plan training according to ones training history is by tracking volume.
- Training volume shouldn’t increase by more than 15%.
- Raising your training volume or intensity too rapidly will produce a short positive spike in fitness followed by a long-term decrease in fitness, injury or over-training.
- If last year you trained 300 hours, aim for at most 345 hours this year. If you trained an average of 10 hours a week during the fall last year, then aim for an average of 11 or 11.5 this fall. If you don’t know how many hours you trained in the past, try to recall how many times a week you trained, approximate duration and at what intensity.
Ultimately, through planning as we outline it here, you should be able to get more out of the time and energy you invest in training. Therefore, for most skiers, increasing the quantity of training becomes less important then improving the quality of training.