Intensity Scales 1-5

Dear SkiPost:  Now that it's running season, can I apply the same philosophy to my runs and interval training on the track?  How long should my intense periods be and how long should I rest during my intervals?

I've read quite a few articles on running interval training but the intense intervals advice seem to be a lot shorter -- like around 1 minute hard, 1 minute rest. The info really varies about it. And the running articles haven't used the terminology "Level 1-4".

So what do you recommend? Does the nordic ski advice apply to distance running? Should I try to do running intervals longer in intensity? Right now I run 2 1/2 min hard, with 1 1/2 min easy, 6 times. Should I try to increase the hard to 3 minutes or more?

Hello, Jim Galanes here,

The intensity scale you describe is used across most endurance sports.  To answer your questions, I do not believe that there is an ideal interval length. I would add a variety of interval durations to your training plan, including a couple of longer 4-6 minute intervals each month. The goal should be to very gradually build the total work/on time up to about 30 minutes.

Most of the formulas for determining training zones are based on a percentage of maximum heart rate or heart rate reserve.  There are significant variations in individual maximum heart rate and maximum heart rate decreases with age so it very important to know your own.. With the decline in maximal heart rate our training zones become compressed, so accuracy of the training zones is even more important, not only for the hard sessions but for the distance sessions as well. (This is because many athletes do the easy training too hard and fast.)

The following is an example of the training intensity chart I use in coaching masters. 

Galanes Sports Lab Training Zones

Train to you age

There are many articles written describing optimal training for running, skiing and other endurance sports. I have written many myself.  I find the training philosophy of top coaches across most endurance sports to be similar. The problem with reading training articles is to determine the authors experience, who he or she has coached and the target audience. Many articles describe the training of younger and/or elite athletes and the advice is not necessarily well suited for masters' age group athletes.

I have coached many masters age group athletes during my coaching career. In my experience it is not optimal for health or training adaptation for masters' athletes to do multiple hard, Level 3-4, workouts in one week. The are several reasons for this;

Recovery time for older athletes is slower in general due to age related physiological issues, training base, aerobic capacity, and other life stresses and responsibilities.

To address the type of intervals, the duration, and the over-all load of interval training also requires considering the same issues. The goal for training as a master age group athlete should be to stay healthy, injury free, and adaptable to each training load is of critical. The objective of training should be to train progressively and only enough for continued improvement and to be able to adapt to the training load on a pretty short time line; in my view every two to four days.  The reason for this is similar to those cited above. Young and elite athletes can pile on progressive training load increases for two to three weeks and then reduce the load for a short period and recover and adapt. Older athletes whose recovery is not as fast and do not have as large a training base,  will not be able to adapt and recover to such a long increase in load and can actually loose fitness during the recovery period due to the necessary long recovery time.  (Not to mention the potential for injury and illness due to inadequate recovery.)

My advice to masters' age group athletes is to recognize that easy aerobic training, Level 1 and Level 2 should account for 90% or more of all your training at any point in the year. Again this will ensure good recovery from the hard sessions when they occur and a higher level of aerobic fitness which is most important in all endurance sports. Consistent training, with a strong aerobic foundation will lead to optimal health and performance.  I would also suggest that one to two sessions per week with light and relaxed speed, 8-10-12 * 10-20 second bursts, at or slightly above race pace during distance sessions. These sessions improve mechanics and economy.

Contents of a weekly plan-

1-2 long sessions at Level 1, these sessions depending on your back ground can begin at 60-90 minutes and gradually increase to 2-3 hours or more as fitness increases.

2-3 distance sessions at Level 2, with relaxed speed.

2 strength training sessions every week to ten days.

1-2 early Interval sessions, zero to one hard session per week at the start of training, later one to two hard sessions. The sessions should start with very low over all interval loads and build slowly. In all interval training you should start with light overall loads, perhaps 10-15 minutes total time at Level 3, and 6-10 minutes accumulated time at Level 4. My philosophy with hard training for masters is to do as little as required for improvement and complete recovery in 2-3 days.  If your recovery is quick, gradually increase the accumulated loads of intensive time, for example 10 minutes of Level 4 can increase to 12 minutes every two to four weeks.

Finally, there is a wide range of philosophies for interval training. In general Level 3 should be longer and more continuous 5-10 minutes and upwards. Level 4 training can be best accomplished through 2-6 minutes intervals with relatively equal recovery.  For skiers, in general, most of the interval training should be done in uphill to load the aerobic capacity more fully. Shorter intervals can be used but care must be taken to ensure they stay in the correct zone, Level 4, and not drift to higher or near maximal intensity.  

The final word in any interval training is that within each interval and in the last interval the same quality of speed and effort should be maintained.

Kick Zone  

Dear SkiPost,

How do I store my kick zone? Your info only discussed the glide zone.

You can leave the kick zone clean and dry all summer. The dry drying base provides the additional base hairs that actually allow the kick zone to hold the kick wax.

Andy at Start Wax

Spring Ski Cleaning - Storage 

Do something now!

Here are some localized Masters programs;

Alaska Winter Stars Home.gci.net/~alaskawinterstars

APU Nordic alaskapacific.edu/ 

Bridger Ski Foundation bridgerskifoundation.org/nordic/ 

Bend Endurance Academy bendenduranceacademy.org/

CXC cxcskiing.org/ 

SiSu ski club in MN  sisuskiers.org/ 

Loppet Nordic Racing (LNR) Minneapolis .loppet.org

Teaacupnordic.org Mt Hood Oregon with Stephen Schnier

XC Oregon  xcoregon.org.

 Glenn Bond Cross Country Ski Camps     www.glennbond.com      

West Yellowstone Ski Festival Camp

Winthrop Camp

Silverstar Camp

Masters Coaches 

Jon Engen xcskicoach.com/

Jim Galanes jimgalanes.com/

Birkie - Anchorage 

Housing  Hosting Swap

Our Anchorage AK house available for the Tour of Anchorage (early March 2014) Coincides with US Masters Championship and start of Iditarod or in summer months if preferred.

We are looking to exchange for housing or hosting close to the Birkebeiner in 2014. Details to be worked out. 

Please contact Dana at winston928@yahoo.com

 Wax Tech Wanted

Sochi Olympics

Looking for an experienced wax tech (international experience preferred) for the Dominica National XC Ski Team (2 athletes). The team will be based in Bend, OR in May, in New Zealand Jul-Sep, and in Canmore Oct-Dec before heading to Europe/Sochi in mid Jan for the Olympics. The time/travel commitment is flexible  (particularly from May-Oct), and can be mutually agreed upon with further discussion. There is the option to continue with the team for the balance of 2014 and into 2015. Additional experience on the coaching side would be valuable. 

Please contact: Gary di Silvestri gdisilvestri@dsam.com

XC/Nordic coach at Clarkson University 

(Div. III/USCSA)

The position offers free tuition, healthcare and stipend.  Perfect for someone looking to work on a graduate degree.  The NCAA link is below.http://ncaamarket.ncaa.org/jobs/5335767/assistant-coach

Questions? Email head coach Jim Allott at Jallott@clarkson.edu ,

Many thanks,
Jim Allott

Head Coach

Jackson Ski Touring Foundation

We will be looking for ski instructors and ski patrol.  Jackson Ski Touring Foundation is the largest cross country ski area in the Eastern United States.  Friendly staff and busy work environment.

Send resume to ski@jacksonxc.org for consideration