Fall Elite Junior Training Tips
Exclusive Training Feature!
The following is translated and summarized from an article by Paal Rise (former Norwegian Junior national team coach) originally appearing in Norsk SkiSport, No. 5, 2005. Translation and summary by Inge Scheve.
Duels
Duels are great ways to prepare for one-on-one fights during races. Create competition-like situations, such as sprint heats and relays.
Use the terrain
Focus on charging over the crest, cutting corners, solid descents. These are all elements that should be added to intensity workouts. On snow, make sure to include all terrain types and all wax conditions. If you skate every time you have klister conditions, how are you going to handle klister in a race situation?
Young skiers and roller skis
Opinions on young skiers and roller skis vary. Roller skiing is superior for training technique, but keep it fun and include games. Generally, if avoiding traffic, using proper safety equipment (helmets, gloves, reflective gear), quality roller skis and proper guidance, roller skiing should be safe for skiers as young as 10 or 11 years old, provided they handle basic technique.
Heart rate monitors
Juniors and older skiers can gain valuable information from using heart rate monitors. However, youth skiers should generally learn to listen to their bodies and feel the intensity rather than focus on heart beats. Use tools such as conversation pace for distance and feeling stiff during intensity workouts.
Finally -- In general terms, regular lactate testing (i.e. multiple times over a training year) is an expensive tool best used among very elite junior and senior racers.
