Welcome to training Period 3.
We have transitioned from our initial foundational phase to a phase of building upon that foundation, focusing on higher volume and intensity. Our training hours will increase, incorporating Level 4 exercises and ski-specific intensity. This marks the beginning of the challenging work that will ultimately lead to improved performances during the winter season.
As we mentioned earlier this year, if you need to make any adjustments to your weekly schedule or the duration of each training period, please feel free to do so.
Consider including a double pole or general strength test as part of the evaluation process. Every four to eight weeks, check to see if you’re improving your ski training.
During the intensity phase, our focus shifts towards incorporating Level 4 or maximum VO2 intensity. This level of intensity can be sustained for approximately 12 minutes and is considered quite challenging. When introducing Level 4 training, it is helpful to think of it as maintaining a pace similar to that of a 10-kilometer distance.
When it comes to distance training, prioritizing over-distance workouts becomes more crucial. The nature of these workouts varies depending on your current training level. It could range from two hours to as long as six hours for a single event. It is recommended to primarily focus on running or roller skiing for these sessions. A suggested breakdown could involve dedicating one-third of the training time to running, one-third to classic skiing, and one-third to skate skiing. This approach offers a valuable opportunity to gradually transition into more ski-specific activities and build upon your training progress.
Volume increases. As volume increases, be conservative with the amount of intensity that you’re doing. Recovery is essential. Sleep well. Eat well and think about eating well before you train because that’s the first step in your training. Eat to train, not the other way around.
Staying hydrated is crucial during this period of the year. It is essential to incorporate fluids into every workout you perform. If your workout lasts under an hour to an hour and a half, water is typically sufficient. However, for longer durations, it is important to consume a sports drink. Additionally, make sure to replenish your body with electrolytes and salts to replace what is lost during exercise. This will help maintain proper hydration levels and support optimal performance.
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Each period, we will end with this advice since it is so important:
As you plan your weeks and evaluate your training, consider how you use the training plan. It is written to be a blueprint and a guide for your training and is not written knowing in advance what conflicts you may have with training in any given week. Therefore, many weeks can be done as scheduled. However, if you have to swap days or weeks out on account of your non-training life, with good planning, it can be done with great success, provided you are giving thought to the swapping.
When it comes time to plan your training week, sometimes it’s helpful to know which workouts take precedence over others. This is particularly useful if a skier has other obligations outside of skiing (work, personal life, etc.) that may interfere with the amount of training one can devote during the week. Thus, adjustments must be made.
For example, let’s say you have a week at work where you will have heavy time demands and stress, and the schedule says it is the third week of the period, which is our big week. So it may be best to hold off on the third week and swap it with Week 4 – our easy week to recover, and then maybe make a slight adjustment in Week 1 of the following period.
You can also swap out days on account of life outside of your training plan. Just remember, as you do that, it is ideal to follow a hard followed by an easy pattern of days.
To make adjustments to the plan that won’t dilute the integrity of the training program, we have a few pointers for planning a training week.
Read the advisory on scheduling workouts, swapping out ski-specific activities for alternative exercise modes, etc., here: bit.ly/workout-substitution.
– Cheers, see you next month
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