On January 7th, we will start formal interval training for the advanced group (your choice of classic or skate!)
But you should start on your own over the holidays with 6 x 40 second efforts at a bit faster than race pace with sold technique
The program is split into those looking to peak in February OR March
1)Tuesday
interval training – see details below for February peak or March peak
30 minute
easy ski warm-up (+ a few 20 second pick ups near the end of your warm-up)
The hard
part of the interval is a bit faster than race pace – the shorter the interval,
a bit more faster effort (but always solid technique)
2)On Weekends -> 1 or 2 longer skis with hills
Work on
hill efficiency – climbing with good technique and a relatively low heart rate –
this is a skill you want to develop for long events (rather than thrashing as
hard as possible going uphill!)
Gradually
lengthen your longer skis towards event duration – e.g. if you expect your peak
event to take you 4 hours, then shoot to build to a 3 to 4 hour ski about 7 to
10 days before your event.
3)Keep up
injury-prevention strength
February
peak – Tuesday intervals (remember 30 minute warm-up before)
Jan 7 5 x 1 minutes / easy skiing 1 minute in
between efforts
Jan 14 4 x 2 minutes / easy skiing 1 minute in
between efforts
Jan 21 4 x 3 minutes / easy skiing 1 minute between
efforts
Jan 28 3 x 5 minutes / *keep up a reasonable
pace between intervals* - goal is to train body to be able to recover from
a harder effort while still going at slightly less than race speed
Feb 4 2 x 10 minutes / keep up a reasonable
pace between intervals
Feb 11 3 x 10 minutes / keep up a reasonable pace
between intervals
Longer
program for those looking to peak in mid March.
Jan 7 5 x 1 minutes / easy skiing 1 minute in
between efforts
Jan 14 4 x 2 minutes / easy skiing 1 minute in
between efforts
Jan 21 5 x 2 minutes / easy skiing 1 minute in
between efforts
Jan 28 6 x 2 minutes / easy skiing 1 minute in
between efforts
Feb 4 5 x 3
minutes / easy skiing 1 minute in between efforts
Feb 11 6 x
3 minutes / easy skiing 1 minute in between efforts
Feb 18 4 x
5 minutes / keep up a reasonable pace between intervals
Feb 25 2 x 10 minutes / keep up a reasonable pace
between intervals
March 2 3 x
10 minutes / keep up a reasonable pace between intervals
March 9 4 x
10 minutes / keep up a reasonable pace between intervals
