Dear H, from Jim Galanes 

Like most aspects of training there is not always a simple or a direct answer to your question. First, you need to determine the desired benefit of the workout. To state it simply, long over-distance training is utilized to develop a strong aerobic foundation and to train the body to utilize increasing levels of free fatty acids as fuel for exercise which spares glycogen stores. This, in addition to the increase of mitochondria, capillary density, oxygen respiration, ATP production and aerobic enzymes within the muscles are the primary physiological benefits from long training. Additional benefits also include development of muscular endurance, fatigue resistance, and neuromuscular function to maintain high quality movements and power outputs for long durations.

In general if an athlete that I was coaching asked me the same question my first response would be to ask the athlete is he or she was going easy enough to cover the distance and at the correct intensity. Too high intensity causes an increase in lactic acid which is an indication of a shift in energy substrate utilization from fats and glycogen (primarily aerobic energy production to an increase contribution of energy from the anaerobic energy system). The shift in fuel utilization and the contribution of anaerobically produced energy and using glycogen as fuel have an impact on the duration of exercise due to depletion of glycogen stored in the muscles. If this happens, out of necessity, the athlete may need a break because they cannot continue.

On the other hand if your goal is to increase endurance to be prepared to cover long distances then having a five to ten minute break in the middle of exercise is a perfectly reasonable way to increase the time or distance you can cover. A short break can be just what you need to increase the distance covered. After a short break the heart rate and metabolic systems all return to the pre-break levels within a very few minutes.

So my advice, take that break and enjoy a coffee stop. It will help you cover long distances with less stress on the body and enjoy it more. Also, some research I have read recently indicates that a short break in long duration exercise appears to cause an increase in free fatty acid level in the blood, making fat a more available fuel for aerobic energy production. Remember, the goal is progressive longer distances to increase endurance and a break can help you achieve that goal!

T,

Greetings from Sun Valley. Your question is valid for many, and your additional info also entertain good directions for answers.

You are discussing the Birkie course, which has countless short hills and will for many skiers imply extensive use of the V1. Learning about your improvement and visualizing your skiing with others; there is a good chance your extensive V1 also branching into the V2 alternate technique, and this is quite common in the Birkie/Korte, mid-western and general citizen racer population.

Your top 50 Birkie friend's 85% V2 estimate sounds right on the money. We can reasonably imply this person has a higher degree of fitness, is more efficient in the V2 and the other techniques and uses them differently than your other ski-buddies. In particular, I would guess this elite wave Birkie skier has a broad use-range and power-band in the V2 technique; he will need that for a top 50 finish.

1. Make sure you have the major propulsion components of the three basic techniques; V1 with direct power, V2 with extension into and poling on each ski, and the V2 Alternate capitalizing on thrusting the momentum into the outbound glide. (You may not be doing as much V1 as you think you are).

2. Improve your repertoire in the V2 technique; long, savvy deeper compression and strides across the flats, while gradual uphills are done in shorter crunches at a quick cadence with extremities close to the body. Open the gear-box and use everything in between.

3. The time spent in V1, or any technique for that matter, during a race, is highly dependent on conditions, fitness, glide, etc. and I will not give you a number. However, for flatter mid-western courses at low altitude you should get by with a lot of V2 and V2 Alternate.

4. It is important to use your rollerskis for all the techniques as well as strength and technical drills, but pay specific attention to the areas and skills you need to improve.

5. If you feel you have exhausted your own ingenuity as well as local and most readily available resources, seek further coaching from an expert who can take you through all the steps above.

All the best and good luck forward!

Cheers 

In Benjamin Levine's article on aging, the end of the next-to-last paragraph especially made me sit up. He is discussing what he found can be achieved in a year of (lab) training vs. where elite endurance athletes are at, noting one similarity and one big difference. He then asks a couple of questions for further study about that difference. 

 

 

 

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