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MID-SEASON
LEE BOROWSKI
Contributing Editor for the Master Skier
Lee is a skier, sports writer, coach and sports video producer. He wrote Ski Faster, Easier and The Simple Secrets of Skating- booklet & video. His latest book is Optimal Cross Country Training. His latest video is The New Simple Secrets of Skating.
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Ivan Babikov of Russia competes in World Cup
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A little review
Last issue we looked at the confusion produced by all the different systems of training for XC. We saw that, at first glance, it almost sounded as if setting up a personal training program was too difficult to even attempt. So we looked at one simple tool that would help you individualize your training program, that tool was knowing your lactate threshold (LT).
The LT was arbitrarily defined as the average HR for a well-run race, lasting about an hour. The hour was arbitrary, but very effective for training purposes.
The goal going into winter was to gradually increase your time in two different zones. First, the most important one, the ten-beat zone just under the LT. This could be done in any number of ways. But once you’ve reached the point where you can comfortably get one hour in that zone, and still recover, you’re very close to racing shape.
The second zone was just above the LT. Here your body learns to adapt to lactate accumulation and the ability to remove it before your muscles shut down; 20 minutes a week is all that’s required in this zone. Anything more and you quickly approach diminishing returns.
Basic principle for all training
Before we get into this issue’s topic, it’s important to understand the basic concept behind all training, from weight lifting to aerobic activities.
The sequence is stress followed by rest (to super-compensate to a higher level), then stress again. For skiing, rest usually consists of low pulse-rate aerobic activity, but one complete rest day a week is one of the best insurance policies to prevent over-training.
Now to apply this principle, there are two general classifications of citizen racers:
The first group mainly concentrates on a big marathon, like the Birkie.
The second group is the true racer who wants to ski fast at all distances.
The key is that each type skier has a different goal and their training will reflect that. But... both will stress and then rest. The marathon skier will stress by increasing the distance in the type of terrain they will encounter, and that usually means hills. Whereas, the serious racer will stress by pushing speed at the lactate threshold. Most of the time the serious citizen racer is always in shape for marathons because of the volume and intensity of his/her training.
The marathon skier
The marathon specialist is by far the largest racing group. In fact, racing is probably the wrong word for many of these skiers. For example, in the Midwest most Birkie skiers fall into this category; their usual goal is to complete the race slightly faster than last year, but in low training years will settle for survival.
So whether you’re a “survival” marathon racer or a competitive one, the training plan is pretty much the same. You want to gradually increase your distances on the snow. And on hilly terrain, extending the distance will automatically increase time in the zones just above and below the LT. Ideally, long bouts should be followed by one or two rest days.
But, in the real world, most of those who work for a living have to utilize the weekends. Here I’d suggest a shorter more intense day on Saturday (about 1.5 hours) and long one on Sunday (3 or more hours).
Then the work week naturally starts a rest cycle.
I’ve seen weekend skiing followed by indoor training during the week produce some spectacular results. But, if you have nighttime skiing in your area, you’re even luckier. I’ve found that golf course skiing at night is safe and perfect for an easy workout.
I would strongly recommend that you add a shorter race or two leading up to your big day; nothing gets you ready quite like a race. Finally, take it very easy the last week and you’ll be ready for the big day. The biggest mistake most low-key marathon racers make is trying to do too much the last week. It is far better to be a little too rested than to be tired at race time.
The serious citizen racer
It should be noted that the “serious” citizen racer trains very much like the elite skier, but just has less time. Balancing job, family and skiing can become very difficult and avoiding illness becomes a major concern. Two-a-days and afternoon naps aren’t part of the program.
In the buildup to racing season, I’ve found that two workouts can be easily added to the program described in the last issue, without fear of overdoing it. And they can take you to your potential, given your limited time.
These workouts will get you ready to race but are not taxing enough to prevent easy recovery. In fact, I’ve coached elite athletes who’ve won national championships on this very “racing” program.
The first “speed” workout is the fast relaxed 15 minute time trial and is my first choice to develop racing speed. The goal here is to develop speed with control. Your average pulse should be just under the LT, and it should feel like a fast relaxed marathon pace.
If done on hilly terrain, you will also accumulate time in the zone above the LT. This short easy time trial is fun and not too stressful on the system. My elite athletes are able to incorporate this between two tough distance days without danger of over-training. With a short warm-up and cool-down, this almost becomes a recovery day for a well-conditioned athlete.
The second workout trains you to perform for short distances above the LT and then recover. This session consists of four intervals, three minutes each.
How hard? Ski these as fast as you can, while still retaining good technique. If done at an alpine ski hill, these intervals can be brutally hard. Yet because of the relative shortness, are conducive to recovery, but it is certainly very wise to have easy distance days before and after.
As for time at and above the LT? Can you do more? Certainly. And each of us is different. I know skiers who think they need at least an hour a week of race-pace skiing in addition to other training just below the LT. But I think an hour just under race pace (the LT) with the 4X3 intervals or 15 minute time trial is safer and just as effective. Then once racing season hits, you’ll be ready, and longer bouts at and above the LT will come naturally.
Remember, the citizen racer, much more than the elite, uses races as a training technique to gradually improve over the season. And finally, make sure you always take a day off each week and be sure your last hard workout is at least two days before a race... and longer for a marathon.
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