Advanced July Thoughts
The following contribution is from Pete Vordenberg of the U.S. national program. Although written for hyper-elite junior and senior athletes, there is food for thought here for any level of racer.
Sample training week from July.
Monday: off
Tuesday: AM bounding 10km trail at Soldier Hollow (Level 3). PM maximum strength.
Wednesday: AM distance skate. PM distance bike and soccer.
Thursday: AM dist skate 10x10second speed at 95% effort. PM spenst and max strength.
Friday: AM distance double-pole. PM distance bike.
Saturday: AM 2sets of 7x400m running on track at 5km pace (level 3). PM core strength.
Sunday: 3hr run.
Our distance sessions on rollerskis are done in level one using crisp, correct motions. Skiers who cannot accomplish correct technique in level one are permitted to bump into level 2 as the terrain dictates in order to use good technique, but they must train a bit shorter. It is important while rollerskiing to use good technique, which means not only being in the correct position and using effective, efficient motions but also a snappy, quick application of power. You teach yourself to ski when you are out skiing – so do it right.
Our max strength sessions include a warm-up run, a warm-up for the whole body in the weight room, a bout of core strength and finally 3sets of 3 to 4 max exercises. In max strength the skier has to max out at about five reps on all three sets. An example is dips with weight. Wendy can do 3sets of 5 dips with almost 40lbs on a weight belt around her waist. Pull-ups with weight, squats, steep rollerboard…etc are also used. Max strength should be done using fairly ski specific muscle groups.
Core strength is vital to ski performance. Our top skiers are extremely strong in the stomach, back and hips. Please see back issues of The Master Skier for Chris Grover’s in-depth articles on this topic. Ed. Note that all members of the American Cross Country Skiers get a subscription to The Master Skier along with a subscription to the member's-only AXCS News!
Intensity sessions are done in the prescribed level or zone. Level 3 workouts are a failure if done in level 4. Our skiers do short, medium and long level 3 work throughout the year with short periods (a week to two weeks with 2 to 3 sessions a week) of Level 4 sessions spaced throughout the summer and fall. Level 4 sessions are like: 4x5mins at 5km pace. Level 3 sessions are like: 2sets of 7x400 at 5km pace (short), 3, 4, 5, 4, 3, 2min ladder at 10-15km pace (medium), and 3x8min at 30km pace (long).
Speed training is a focus. Speed must be done on skis or rollerskis to make any true gains. Technique is a major focus of speed training. It is done all year once to 3 times a week.
As you can see there is nothing fancy here. We train smart and simple and with week-to-week, year-to-year consistency. Technique is always a focus. Doing the work with passion and attention is vital – anything else is just going through the motions.
Enjoy the work,
Pete Vordenberg
US Cross Country Assistant Coach
Author of Momentum: Chasing the Olympic Dream.
