SkiPost 
Volume 13 Issue 4 : May 24, 2012
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Summer Training 

 

Cross-country skiing is a primarily aerobic sport. The best way to develop your aerobic system, and even your higher end fitness (V02 max and lactate threshold) is with easy to moderate (60 to 80% of max heart-rate) intensity distance (45min to 2hr) sessions. This type of training comprise about 80% of the training load, even for elite ski racers.

 

This being true, it is also the case that the training week should be built around one to three harder training sessions.

 

A harder training session is either a short hard session or a long easy session. For instance many programs are built around two interval sessions and one long (3hr) easy (heart rate around 70% of max) session.

 

Your body adapts to a certain stress after 4 to 6 weeks and so if you don't change that stress, doing what you have already been doing will only serve to maintain what you have built.

 

It can be helpful to look toward your racing season and plan backward. You should end up with a plan that builds toward the racing season. The basic idea is to build your aerobic base over the summer, work on more race like aerobic and anaerobic fitness in the fall and early winter, and race fast in the winter.

 

In the summer then you would consider doing mostly easy to moderate intensity workouts with one session a week of harder training, and some strength training.

 

Monday: speed and spenst. Spenst = as per the spenst email. Start the workout with a warm up, spenst and then do speed. Speed = controlled efforts at higher than race pace of 15 to 30 seconds in ski terrain. Start with 5 to 10 sprints and build to around 20 taking 2 to 5 minutes rest between. Or you can simply build sprints and spenst into a distance session so that as you run or rollerski along you sprint or jump up hills as you come to them.

 

Tuesday: Easy distance session (1 to 2hrs at around 70% of max hr). Strength training = high repetitions (20 to 30) with lower weight. Weight should be such that you cannot do more than 3 sets of 20 to 30 (you finish the first set no problem, struggle at the end of the second set, and have a tough time getting 20 to 30 on the last set.) Focus on ski specific strength including a lot of stomach and back work.


Wednesday: Easy distance or off.

 

Read more here at the SkiPost Blog:

 

 

What is Hill Bounding?

 Why Bound?

 Read May 17 article here 

Running vs Skiing Technique?
Video of the 2012 U.S. Race Season
U.S. Ski Team

 

Training at Bend's Oregon's Mt. Bachelor Trails 
 May 23, 2012US Ski Team
Holly Brooks, Elizabeth Stephen, Ida Sargent, 
Jessica Diggins Sadie Bjornsen, Kikkan Randall, 
Skyler Davis, Erik Bjornsen Simeon Hamilton,
Tad Elliott, Andrew Newell, Noah Hoffman, Kris Freeman (L to R)
 Jessie & Sadie
Jessie and Sadie
Andy Newell
 Andy Kikkan Holly

 Kikkan and Holly

Simi w NNF headgear sposnorship

Simi with NNF as his "headgear sponsor"

Tune in next week to learn about "headgear sponsors"

Summer Training Programs and Camps 
Sisu Skiers Summer Training  
CXC Summer Camps  
CXC Summer Camps 
Bend Endurance Academy
Nordic Summer On-Snow Training Programs and Camps 
Mt. Bachelor Ski Education Foundation 
May 16-29 with the National Teams 
June 9-29 with the Junior Club Teams 
June 16-21 Fire and Ice Camp 
Info: DanSimoneau dansimoneau@bendcable.com 541-388-0002 
Green Mountain Valley School
XC Summer Camps & Training
Summer Training Programs and Camps 
Does you have a summer programs you wish to promote? 
email weanswer@SkiPost.com and we will share.

Nordic Job Openings
 

Nordic Job Opening? email weanswer@SkiPost.com to post

About SkiPost

 

Cross-Country skiing's community lodge. Where knowledge and stories are shared. The goal of SkiPost is to make the sport of Cross-Country skiing easier and more enjoyable for all who choose to participate. If you have questions on Cross-Country Skiing email us weanswer@SkiPost.com and visit SkiPost.com

 

Enjoy Winter,

Andrew Gerlach
Director/Editor- SkiPost

 

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In This Issue
Summer Training
What is Hill Bounding?
CXC
GMVS
Promotion Name
Promotion Name

winter athletics 2

Tour de Ski collage
Start Rollerskis
Start Rollerski Catalog
BD
NNF Calendar
Support Tomorrow's Stars Today Donate To The NNF

find the time
The one gift you receive at birth is time.  You'll never have more  than you have today.  Find the Time.


winter athletics 2
Start Rollerskis
Start Rollerski Catalog
BD
NNF Calendar
Support Tomorrow's Stars Today Donate To The NNF

find the time
The one gift you receive at birth is time.  You'll never have more  than you have today.  Find the Time.