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Pre-Competition Training period
General Emphasis: Intensity Training modes: Specific, such as rollerskiing, ski walking, bounding, spenst.
Type 1 racer workout emphasis:
go to www.skipost.com to see of you are Type 1 or 2
First priority, one endurance session of 3 hours per week in level 1.
Second priority, long LT intervals such as 5x6 minutes at threshold (rollerskiing or skiwalking).
Third priority, two to four 1.5 to 2 hour endurance sessions at level 1 include speed in one session.
Strength priority, long specific strength intervals and endurance sessions on rollerskis, such as skating w/out poles and double-poling add spenst to a general strength or an endurance workout.
Monday Off
Tuesday Endurance+strength
Wednesday Endurance+ spenst
Thursday Endurance+strength
Friday Endurance+ speed
Saturday Intervals+ strength
Sunday Long Endurance
"I enjoy spending most of my free time with my family, but can dedicate a few hours on two days a week to training, how can I best spend those four hours?"
First of all, try to include your family in some of your training, such as a long hike or bike ride with your family on the weekend - they can help keep you from going too fast. To make those four hours count to the utmost use them for your priority workouts and be disciplined enough to complete them at the proper pace. Going too fast or too slow in an endurance or interval workout is not a good use of your time.
Type 2 racer workout emphasis First priority, shorter LT and Vo2 intervals, such as 2min, 3min, 4min x 3 at LT and LT plus 5 bpm, or 5x5min at 95% of max.
Second priority, bounding and spenst training, such as 10x30seconds bounding with poles with 2 min recovery and 3 sets of 3x15 skate and classical specific jumps.
Third priority, two to four endurance sessions at level 1 including speed in half the sessions.
Strength priority, shorter specific strength intervals on rollerskis such as 10x 100meter double and single pole intervals as well as shorter no-poles skate and double pole only endurance sessions.
Monday Off
Tuesday Endurance+strength
Wednesday L1 Endurance
Thursday Endurance+speed
Friday Bounding+ spenst
Saturday Intervals+ strength
Sunday Long Endurance
"I'd like to raise the volume of my training throughout the year (and year to year), but I have max'ed out the amount of time I have to train. How do I make progress in my training?"
All that must increase is the overall training load or stress. If you cannot increase the volume over the year or year by year, then increase the specificity and intensity of training over the year, as well as year-by-year.
More questions?
email weanswer@SkiPost.com
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