WEEKLY DRYLAND TRAINING SCHEDULE EXAMPLE
Fall 2014
Fall 2014
◦ M – Speed & Core
◦ T – Threshold & GS
◦ W – Distance & Core
◦ Th – Specific Strength
◦ F – VO2 (hills early, race pace later) & General Strength & Core
◦ Sat – Distance/OD
◦ Sun - Off
SPEED
Why: Neuromuscular adaptations – improved economy. Fairly low cost, moderate payoff.
Work: Short sprints (10-40 sec) at faster than race pace. HR is irrelevant – only speed of movement matters. Best on skis/rollerskis. ◦ 12x100m at max speed – 2 min recovery
◦ 2 sets of 8x30 sec at “race pace plus” – 90 sec recovery
◦ Agility workout – slalom, figure-8, games, jumps, etc.
◦ Bounding or jumps on foot – good for building foundation for speed in dryland season
Use terrain where it’s easy to go fast – flats, gradual climbs, slight downhills
Building sustainable speed (“race pace plus”) can be more productive than building max speed.
THRESHOLD
Why: Peripheral adaptations – raise LT (a more productive & more costly version of distance training)
Work: Medium & long intervals (5+ min) at moderate pace (talk in short bursts without
gasping, 80-90% max HR – comfortably uncomfortable).
Total interval time of 15-60 min.
◦ 4x8 min – 2 min recovery
◦ 1x30 min
◦ 40 min of 2 min on, 30 sec off
DISTANCE
Why: Peripheral adaptations in muscles – raise LT Increased ability to tolerate intense training & racing
Work: Long workouts (30 min to 3+ hours -OD) at easy pace (easy to have a conversation - 60-75% max HR)
Run & ski/rollerski are ideal modes, but…..an excellent chance to add variety: hiking,
paddling, cycling, etc.
SPECIFIC STRENGTH
Why: Increased ability to apply force to poles & skis – improved economy.
Upper body is under-trained in the vast majority of skiers.
Work: Ski-specific movements (usually poling) with increased resistance.
◦ 15-60+ min sustained DP in hilly terrain
◦ 10-15x1 min hill repeats – DP, single stick, no poles
◦ 6x2 min rollerboard
◦ Run/ski walk w/ weight drag
VO2
Why: Central adaptations – increased stroke volume of heart – raise VO2max.
High cost, big payoff.
Work: Medium-short intervals (1-5 min) at high effort (talk in single words, 90+% max HR) - 5k
race pace or above. Total interval time 8-20 min.
◦ 4x4 min – equal recovery
◦ 30 min of 30 sec on, 30 sec off – uphill or mixed terrain
◦ Ladder: 1-2-3-3-2-1 w/ equal recovery – mixed terrain
◦ Hills most effective for VO2max building; mixed terrain
is preferable for raising race pace.
We will do these 1-2x per week. We will move toward shorter intervals on mixed terrain during race season to keep speed high.
CORE
100 crunches
130 side crunches
90 sec planks: center, left, right
Stretch piriformis, soas. Use foam roller on back, quads, hammies!
Stretch, do Pilates for 30 minutes
CORE
100 crunches
130 side crunches
90 sec planks: center, left, right
Stretch piriformis, soas. Use foam roller on back, quads, hammies!
Stretch, do Pilates for 30 minutes
“Champions are made when no one is watching”
~COACH BARRY
Kikkan Randall
2013 Schedule
This will be our weekly plan for the foreseeable future:
Monday: Morning: general strength training
Afternoon: Easy distance
Tuesday: Intervals, speed
Wednesday: Specific strength and/or technique training*
Thursday: Morning: general strength training
Afternoon: Threshold level distance
Friday: Game day
Sat./Sun: One of these days will be an over distance day and the other will be a rest day.
*adjustments will be made when races begin
This plan is always subject to change based on weather, conditions, races schedules, etc,
