Week of 01.26.15
Monday: Today's
practice total time 1.5 hours on snow and will look like this:
- Double Pole (start intervals, Z5 for 30sec x 6) Heels up, hips being thrown forward
- Diagonal Stride. This should will done on a trail with longer shallower slope up to a stepper hill, allowing various stroke lengths to be used. (Over/Unders: Z3 through Z5, 2x 9 min)
- Start each of these with a double pole start mimics a race start x30sec (OVER); followed by 3 min of Z5 Diagonal Stride (OVER LT); followed by lowering to Z4 x 4min (UNDER LT); Finish the final 100 m in Z5 x 45sec to the top (OVER).
- Step Double Pole on a flatter slope for faster classic technique (Z3-4 x 40 min)
Tuesday: NO School, there is NO obligated Practice. We highly suggest that you get outside and "Frolic in the snow". One suggestion is to go ski with a destination i.e. those of you living in close vicinity of one another ski to one another's house picking up other Nordies and have Hot Chocolate at someone's house. Continuing to build your strength in the run-up to WMC's and States. Have FUN!
- Forecast held true we are in blizzard conditions, GO PLAY.
Wednesday: Race.
Excused at 1:50, bus leaves at 2:10 sharp.
Thursday: Classic
practice at Pineland. Depart HS at 2:35
Friday: Short
classic practice at HS on track at 2:35, followed by team waxing.
Saturday:
Sassi Classic at Black Mountain. Bus leaves at 6:45. Race
starts at 11:00.
Week of 01.19.15
Monday
-LSD (long slow distance) - 120 min on snow - Z1-Z2
Tuesday - Pineland - Oak Hill Loop
- 60 min Total Time
- easy skate - Z1, 5x 30 sec openers - Z4
Wed - Pineland - Oak Hill Loop
-90 min total.
- Skate race intensity (Possibly Starks race)
- 20 min Z1 WU; 30min Z4-Z5; 20 min Z3; 20 min CD Z1
Thursday - Pineland - Oak Hill Loop
- Active Recovery Classic technique day on snow - 75 min Z1
Friday - Pineland Oak Hill Loop
- 75 min. Total time
- long warmup & openers for Sat race at Oxford Hills,
- 30 min WU; 5x30 sec 3 min between openers;
- 30 min CD,long slow CD (cool down)
DRYLAND TRAINING WEDNESDAY AND FRIDAYS 7AM SHARP
WEDNESDAY AM STRENGTH SESSION - 50 MINUTES:
Cross Overs; Quick foot Shuffles; High Steps; Skiers Lunge; Squat Vert Explodes-Hurdles; Frog Jumps; Star Jumps; Stationary Jump Lunge; Wall Sits (90sec); Planks std/right/left (90s); Push Ups to failure; Crunches-30;
FRIDAY AM STRENGTH TRAINING - 50 MINUTES
Warm up and learn to ski bound, build muscle memory:
athletic stance
forward fall
arm swing (classic)
leg swing (classic)
swing into step
link ‘em up
Agility:
shuffling, no crossing feet.
figure 8’s
slaloms
boxes
Strength:
push-ups: standard, military incline, incline with a turn-over, uneven (one hand on medicine ball), one arm
planks
side planks
walking plank
start with plank, walk feet in, then walk hand forward, repeat
bear crawl
spider man crawl
bridge with one leg up, rotate
one leg squats, pistols
athletic stance
forward fall
arm swing (classic)
leg swing (classic)
swing into step
link ‘em up
Agility:
shuffling, no crossing feet.
figure 8’s
slaloms
boxes
Strength:
push-ups: standard, military incline, incline with a turn-over, uneven (one hand on medicine ball), one arm
planks
side planks
walking plank
start with plank, walk feet in, then walk hand forward, repeat
bear crawl
spider man crawl
bridge with one leg up, rotate
one leg squats, pistols
Any Student/Athletes that have rollerskis either borrowed from the FNT or their own please bring them to practice Monday.
Mondays practice will have time spent outside and inside please look at the weather and be prepared to train outside upwards of an hour in duration.
Your training bag might include the following items:
- Rollerskis, boots and poles
- Heart Rate Monitor/watch/Headlamp
- High visibility Vest and helmet for Roller skiing
- Training Log (I will provide you with a spreadsheet to record your training)
- Running Shoes
- Gloves, neckwarmers, hats, the correct sock thickness for your Nordic Boots
- Wind Pants and Shell
- Layer...Layer....Layer - wool and poly clothing (there should be no cotton in your layers)
- Have the ability to shed your wind pants and jacket for Gym and Strength training inside as well
- A down jacket to put on when drills and conditioning training has slowed or in transition
- A water bottle. It may be chilly outside but evaporation is at work, hydration inhibits recovery
- Post workout fuel. You reap the benefits of training in your recovery. You have a 20-30 min window post training in which the window is open for your body to thoroughly take carbs and protein on for recovery. Don't miss the recovery window.
WEEKLY DRYLAND TRAINING SCHEDULE EXAMPLE
Fall 2014
◦ M – Speed
◦ T – Threshold & GS
◦ W – Distance
◦ Th – Specific Strength
◦ F – VO2 (hills early, race pace later) & General Strength
◦ 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
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
