training for cross-countryyg skiing · lactate threshold / anaerobic threshold (lt) - point of at...

Training for Cross-Country Skiing g y gOctober, 2010

© 2010 – Far West Nordic Ski Education AssociationCopying or distribution without the express permission of FWNSEA is prohibited

Authors

Andy Pasternak, MD, MSSilver Sage Center for Family Medicine

Silver Sage Sports Performance

Jeff SchlossDirector and Head Nordic Coach of the Sugar Bowl Academy Nordic Program

Note: This document is based on a presentation given by the authors on October 30 2010

1© 2010 – Far West Nordic Ski Education Association

by the authors on October 30, 2010

Exercise Physiology fory gyCross-Country Skiers

2

Overview

Brief review of terms and definitions

What determines performance?VO2 MaxLactate ThresholdEfficiency

What we can measure?

What are the training zones and what does training in various zones do for you?various zones do for you?

Nutritional issues


Why do we train?y

The goal for training is to get your body prepared as much as possible for your specific race/event This requires training different metabolicfor your specific race/event. This requires training different metabolic systems to produce as much energy as possible for the duration of the race. This goes for everyone from Olympic athletes to people doing their first racefirst race

All other things being equal, the person who is able to generate more energy is going to wingy g g

To do this properly you need to know:

Your body’s natural strengths and weaknessYour body s natural strengths and weakness

Distance/duration of the event

Profile of the event


Exercise terms

Aerobic - From the Greek aeras meaning air. The energy system that uses oxygenuses oxygen

Anaerobic - Without air - the two energy systems that don’t use oxygen

Glycogen chain of glucose molecules the carbohydrate used forGlycogen - chain of glucose molecules- the carbohydrate used for energy

Lactate - C3H5O3 - Naturally occurring compound that is both a by-Lactate C3H5O3 Naturally occurring compound that is both a byproduct and a fuel for exercise. Used interchangeably with lactic acid. Produced when your body uses glycogen as a fuel source

C b h d t (CHO) S ( i l l ) th t b dCarbohydrates (CHO) - Sugars (simple or complex) that your body uses for energy. Your body either gets energy from carbohydrates or fats


Exercise Terms . . . cont’d

VO2 Max - VO2 max is the maximum amount of oxygen, in milliliters, one can use in one minute per kilogram of bodyweight (usuallyone can use in one minute per kilogram of bodyweight (usually expressed as ml/kg/min). It is an indication of your aerobic endurance potential. Increasing your VO2 Max allows your body to generate more energyenergy

Lactate threshold / anaerobic threshold (LT) - Point of at which we change from aerobic metabolism to anaerobic metabolism. It is an indication of how much of your VO2 Max you can actually use. A higher threshold relative to your VO2 Max is better

ATP (Adenosine Triphosphate) - Your main source of energy inATP (Adenosine Triphosphate) Your main source of energy in cells/mitochondria. When ATP is broken down into ADP or AMP, this gives muscles cells the energy they need to contract


Energy Systemsgy y

ATP - Phosphocreatine system

Lactate System

Aerobic SystemAerobic System


ATP System (creatine phosphate)y ( p p )

Used for very short periods of time

Immediate energy - ATP coverts to ADP

Can use for 8-12 secondsCan use for 8 12 seconds

Takes at least 30-45 sec to regenerate


Lactate Systemy

Glucose + ADP => Lactic Acid + ATP

Supplies energy for shorter periods of time (20 sec-10 min)

Will supply energy during “surges” in endurance eventsWill supply energy during surges in endurance events


Aerobic Systemy

Fats + Oxygen + ADP => carbon dioxide + ATP + Water

1st phase: Glucose + ADP =>lactic acid + ATP

2nd phase: Lactic acid + O2 + ADP => CO2 + ATP + water

Used for endurance exercise


Lactate Facts/Mythsy

Lactate is not bad for you

Lactate / lactic acid doesn’t cause the burn you feel during periods of high-intensity exercise

Lactate / lactic acid isn’t what limits your exercise capacity

Lactate is a by-product of your anaerobic systemy p y y

Your lactate threshold (LT) tells us where your body transitions from aerobic to anaerobic metabolism

By measuring lactate, we can get a good idea of fitness capacity


Energy Production

This diagram is a simplified description of energ prod ction

gy

Glycogendescription of energy production

The fate of pyruvate and its link with lactate are the keys in estimating

y g

y genergy production

The amount of lactate in the blood at different intensity levels can be

Pyruvate Lactateat different intensity levels can be used to assess how much pyruvate has been produced and what percentage has been used for

FatsProteins

Oxygen

aerobic energyWater

Carbon Dioxide


The Lactate Shuttle

Wh ill l t t ?Where will lactate go?

Heart uses lactate

Also converted to glycogen in the liver

Part of body will storePart of body will store temporarily

Happens very quickly


Energy Systems used for different exercise patternsgy y p

Exercise Duration


Fat and carbohydrate use during long duration exercisey g g

90

60

70

80

30

40

50 Fat

CHO

0

10

20

0

0.5 1 1.5 2 2.5 3 3.5 4 4.5 5 5.5 6Hours


Edwards HT, et al. Metabolic rate, blood sugarAnd utilization of carbohydrate. Am J Physio 1934

Fat and carbohydrate use by heart ratey y

Heart Rate (bpm)


( p )

Running events and energy system usage g gy y g

Distance Duration Phos System

Lactate System

Aerobic SystemSystem System System

42K 130 min + 0% 5% 95%

10K 28 60 i 5% 15% 80%10K 28-60 min 5% 15% 80%

5K 14-30 10% 20% 70%

800 M 2-5 min 30% 65% 5%

100 m 10-20 sec 98% 2% 0%

Energy use during a cross country ski event of


Energy use during a cross country ski event of comparable distance / time would be similar

Muscle fiber typesyp

White fibers = type II = Fast Twitch

II fib l bi i iII a fibers - supply some aerobic activity

II b fibers - Anaerobic only

Red fibers = Type I = Slow Twitch

Work slowly, don’t fatigue easily

With training, sprinters can develop more slow twitch fibers but endurance athletes can’t develop more fast twitch fibers

With age fast twitch fibers reduceWith age, fast twitch fibers reduce


Characteristics of Type I, Type II a and Type II b fibersyp , yp yp

Type I Type II a Type II bType I(Slow Twitch)

Type II a(Fast Twitch)

Type II b(Fast Twitch)

Energy supply

Aerobic Aerobic-anaerobic

anaerobicpp y

Fuel Fats CHO and fats CHO

Exercise Light Intermediate Heavy

Duration Hours 1-2 hrs Short

Lactate d ti

None Moderate HighproductionSpeed Slow Fast High/Max


What Determines Performance

1. VO2 Max - How big is the engine?

2. Lactate Threshold - How efficient is the engine and how close can you run it to max?

3. Efficiency - How well can you use your energy to move forward


Why do we test?y

Determine fitness and energy prediction

Race prediction / Who to race

Heart rate zone determination / training assistanceHeart rate zone determination / training assistance


Lactate Threshold (LT) Testing( ) g

Graded exercise test with measurement of blood lactate every 3-4 minutesminutes

Heart rate measured on a regular basis

Can be done in the field or in the lab

Various methods used to determine heart rate zones from the blood lactate data

Your lactate threshold can be improved with training


Comparison of Lactate Curvesp


Lactate Curves and Altitude

Sea Level

2,000 m

4,000 m

At elevation, blood lactate levels will be higher for any particular exertion level


25

Metabolic (VO2 Max) Testing( ) g

Done using a machine that measures both oxygen consumption and carbon dioxide productioncarbon dioxide production

Traditionally only able to do in big labs. Technology now allows easier testing with less expensive equipmenttesting with less expensive equipment

99% of the time, done in the lab or health center due to constraints of the machine

TreadmillExercise bicycle


VO2 Max Curves

Use of fat asa fuel source

Anaerobic /lactatethresholdthreshold


VO2 Max

Oxygen Consumption

40

50

60

Anaerobic

O2 Consumption

n

20

30

40

Anaerobic

Anaerobic ThresholdTrained

ml/k

g/m

in

0

10

20 Anaerobic ThresholdUntrained

m

100 110 120 130 140 150 160 170 180

Heart Rate (bpm)


VO2 Max can be improved with training, but heredity plays an important role in the amount of potential improvement

VO2 max- How do you improve?y p

Much of VO2 Max is genetically determined

May see some increases in V02 Max for people going from couch potato status to actively exercising

If you are exercising regularly VO2 Max is going to stayIf you are exercising regularly, VO2 Max is going to stay relatively stable (see graph on next page)

Level 3 and Level 4 workouts (pp 35, 36 and 50-55), can increase VO2 max small amounts

For most masters skiers, a more important concept is to focus on improving lactate threshold and efficiencyp g y


29

VO2 Max in elite cross-country skiers over timey


30

Lactate Testing vs. Metabolic / VO2 Max Testingg g

Metabolic testing may be a better measure of potential

Metabolic testing gives better information on fat metabolism

For average athletes and above, lactate threshold testing is a betterFor average athletes and above, lactate threshold testing is a better predictor of performance

Lactate testing is more sensitive to changes in trainingg g g

Lactate testing can be specific to cross country skiing


Training zonesg

Zone 1 - Active Recovery/Endurance

Zone 2 - Endurance/Tempo

Zone 3 - Lactate Threshold PaceZone 3 Lactate Threshold Pace

Zone 4 - Max aerobic power

Zone 5 - Anaerobic capacity


Zone 1 - Active Recovery/Endurance Trainingy g

Usually anywhere up to 75-80% of heart rate at LT

All day pace

Typical work outs 2-5 hoursTypical work outs 2 5 hours

Using a combination of fats/carbs as a fuel source

Most useful zone for improving aerobic capacity


Zone 2 - Endurance/Tempop

Usually about 75-80% to 90-95% of heart rate at LT

Workouts usually 1.5 to 3 hours long

Recovery more difficult that Level 1 workouts but can still doRecovery more difficult that Level 1 workouts but can still do consecutive days with limits on duration and proper nutrition


Zone 3 - Lactate Threshold Pace

90-95 to 100-105% of heart rate at LT

Should have essentially continuous sensation of effort/fatigue

Usually workouts would be blocks of longer intervals (2 x 20 min asUsually workouts would be blocks of longer intervals (2 x 20 min as example)

Goal of these workouts is to stay in this zone - don’t go to slow but y gdon’t go over threshold

Training in this zone helps improve your lactate threshold


Zone 4 - Max Aerobic Power

100% + of heart rate at LT

Interval workouts

Shouldn’t do on consecutive daysShouldn t do on consecutive days

Interval work outs - longest intervals 2-8 min at MOST!

Total work out times 30-40 min at MOST!

Recovery periods of 2-5 min in between intervals also important

Training in this zone helps improve your lactate threshold


Zone 5 - Anaerobic capacityp y

Very short (less than 30 sec intervals) with high intensity

Want complete recovery in between efforts

Mostly focusing on improving ATP systemMostly focusing on improving ATP system

Usually least important zone for masters skiers unless you are a sprint expertp p


Adaptations by Training Level

Level 1 Level 2 Level 3 Level 4 Level 5

Increased plasma volume ++ ++ +++ ++++

Incr mitochondrial enzymes ++ +++ ++++ ++ +

Increased Lactate Threshold ++ +++ ++++ ++

Incr Muscle Glycogen storage +++ ++++ ++ +

Incr muscle capillarization ++ ++ ++ +++

Conversion of fast twitch muscle fibers

++ +++ +++ ++

Increased stroke volume/max + ++ +++ ++++cardiac output

Increased VO2 max + ++ +++ ++++

Increased high energy phosphate stores

+ +++

Increased lactate tolerance (anaerobic capacity)

+++ +

Fast twitch fiber hypertropy + ++

Increased neuromuscular ++ +++


Increased neuromuscular power

++ +++

Adapted from Andrew Coggan, PhD

Nutritional Issues for Cross Country Skiersy

In general, eat healthy

Fruits/veggies always good (vitamin C, carotenoids, phytochemicals, zinc, iron, B6/B12 are good for you in moderate doses)

Hydration is more important

Discussion about carbohydrates and training at low elevation / / y gracing at high elevation - hasn’t really been shown to be of help yet


Nutrition – start 1-2 days before your eventy y

50 K distance- 4.5 to 5.5 grams/CHO/lb of body weight

20-50K- 3-4.5 gms/CHO/lb of body weight

Should plan on eating 50-75 gms of CHO within 30 min of exerciseShould plan on eating 50 75 gms of CHO within 30 min of exercise along with rehydration

20-25 % of calories should come from good (unsaturated) fatsg ( )

Exercise in cold conditions burns more calories than in heat. Glycogen stores are also used up faster

Chocolate milk is a good recovery drink


Nutrition and Cross Country Ski Racingy g

During longer races, hydration and CHO intake during the race is definitely importantdefinitely important

Practice during training what CHO foods/drinks work for you

Cold weather often can dull your sense of thirst

During a race, start hydrating as early at 15-20 min into the raceg y g y


Training

42

Overview

Recap – training intensity zonesp g y

The training pyramid

T i i i itiTraining priorities

Interval training guidelines

Level 3, 4 and 5 intervals

Race training strategy and peaking


Recap – training intensity zones

Level 1: Long easy endurance pace. “guilt-producingly easy.” Over distance workouts, recovery workouts. 25-35 beats below LTy

Level 2: Medium endurance pace, 70-80% of max heart rate (80-90% of LT). Shorter distance workouts and strength workouts. Avoid too much training in this zonezone

Level 3: Up to anaerobic threshold: 80-90% of max heart rate (90-100% of LT). Long intervals and pace workouts. This is the intensity level of longer races (20-30K ) Finish feeling “euphoric not exhausted”- the tired will come later that night30K ). Finish feeling euphoric not exhausted - the tired will come later that night

Level 4: Race pace: 90-95% of max heart rate. Hard intervals in the 2-5 minute range

Level 5: Maximum effort: 95-100% of max heart rate. Very short duration: 30-80 second peaking intervals for young and fit athletes. Use this zone sparingly


The Training Pyramidg y

L l 5Level 5Speed

Intervals

Level 3 and Level 4Interval Training + Strength Training

Increase LT and VO2 Max

Level 1 – Endurance / Distance Training


Strengthen aerobic capacity

Training Priorities

1. One long slow distance workout every week: 2 hours or more done at level 1. Tired from the duration of the workout, not from the intensity

2. One Level 3 interval or pace workout every week to build anaerobic threshold (AT/LT). Lots of “on time” and relatively short recovery (50% of work time)

3 At l t d ff k ft t d R i h t fitt Li t3. At least one day off per week - often two days. Recovery is when we get fitter. Listen to your body.

4. Add short speed bursts of 10-15 seconds to ski-specific workouts 1-3 times per week.

5. Strength is important but should never come at the expense of cardio training. Specific strength is the most bang for the buck: double pole up-hill, skate without poles, etc. Upper body and core should make up the majority of strength training. For general t th h di d ll T 20 i i k dstrength: crunches, dips, and pull-ups. Two 20 min sessions per week are good


Training Priorities . . . cont’d

6. The body adapts to training loads, so you must change the load to keep the body adapting. Increases in volume, intensity, amount of “on time” p g , y,

7. Recovery week every 3rd or 4th week. Cut back to about ½ of the time of your other weeks

8. Try to eat within 30 min of finishing exercise

8. Separate the intensities - don’t always train the same speed!

9. Specificity matters. You need to make your training as much like skiing as possible. Roller skiing and ski walking with poles are the most specific dry land activities. Specificity is more important for intensity sessions.

10. Technique is 100% important. In all training, work on crisp snappy movements even when going slow. The biggest technique gains can be made in body position, weight transfer, and balance/glide


Sample Training Plan – 5 hrs/week available for training and/or skiingg

Monday and Friday – take the day off

Tuesday – strength training at the gym or home. 20-40 min emphasizing the upper body and core

Wednesday – day off if no time for exercise. Otherwise, 10 min warm-up + 5 to 6x2 minWednesday day off if no time for exercise. Otherwise, 10 min warm up 5 to 6x2 min Level 4 intervals with equal recovery. The exercise could be skiing, ski walking with poles, treadmill, exercise bike, swimming, etc

Thursday - strength training at the gym or home. 20-40 min on push-ups, dips, crunches, squat jumps, step-ups, back raises, lunges

Saturday – Skate ski 15 min warm-up + 15 min without poles + 4x7 min Level 3 intervals with 4 min recovery. Cool down. Total time 1 to 1.5 hrs

Sunday – Over-distance Level 1 for 1 ½ to 2 ½ hrs including 5x10 sec speed intervals. Skate or classic. Keep the intensity low


Sample Training Plan – 10 hrs/week available for training and/or skiingg g

Monday – take the day off

Tuesday – Classic ski: 1 hr at Level 1 + 5x1 min double pole uphill + 5x1 min single poleTuesday – Classic ski: 1 hr at Level 1 + 5x1 min double pole uphill + 5x1 min single pole uphill at Level 3 with 1 min recovery between intervals

Wednesday – Skate ski: 15 min warm-up + 5x10 sec speed intervals with lots of recovery + 3x7 min Level 3 intervals with 3 min recovery. Cool down y

Thursday – Easy skate or classic ski at Level 1 for 1 hr + 5x10 sec speed intervals + 30 min of general strength training with crunches, dips, pull ups, pushups, “Hitler’s Dog” back exercises

Friday – Day off or easy run with optional 10 min of plyometric jumps, especially if racing Sunday

Saturday – Classic ski: 4x4 min Level 4 intervals with equal recovery. Good warm-up and cool down

Sunday – Over-distance skate ski of 2-3 hrs at Level 1. Include 20 min of no-pole skiing with focus on weight transfer and glide


Level 3 Interval Training

Level 3 intervals increase the anaerobic threshold and improve the ability to go well in long races or in shorter races that have long climbsto go well in long races or in shorter races that have long climbs

Level 3 is particularly valuable for master skiers over 40 because they are not as stressful on the body as Level 4 intervals

It takes a lot of time spent near the anaerobic threshold (AT) to improve it, so the idea is to have a lot of work time with fairly short recovery between intervals: 5-10 minutes of effort with recovery about 1/3 to ½ the work time

Level 3 should feel like a medium hard intensity, a pace that you could maintain for a 45 minute or longer race. If you feel your breathing becoming very rapid and uncontrolled, you have probably passed beyond level 3 and

t li hi l f AT b ildi k tare not accomplishing your goal for an AT building workout


Level 3 Interval Training . . . cont’d

The progression of Level 3 interval sessions during the season is to keep adding more on-time to the sessions but not increasing the intensityadding more on time to the sessions but not increasing the intensity

In the fall, shoot for 15-25 minutes of total work time per session (excluding recovery time), progress this to 20-35 minutes by early winter. If your goal races are 20-30K races you should be hitting 30-35 plus minutes of work-time by six weeks before your goal race

When possible, Level 3 intervals should be done twice a week in the fall and early winter and then go to 1 time a week in the wintery g

For the peaking period at the end of the ski season, drop Level 3 intervals entirely and focus on level 4

Level 3 intervals are great time to work on smooth efficient technique, think efficiency rather than speed


Level 3 Interval Training. . . cont’d

Examples of Level 3 Intervals 1. 3x5 minute intervals with 2 minute recovery. After 3 weeks of doing this,

progress it to 4x5 minutes, and after another 3 weeks go to 5x5

2. 3,5,7,5 minute intervals with recovery = ½ work time. Progress this by going 3,5,7,5,3 after 3 weeks then after another 3 weeks you can try 3,5,7,7,5,3.

3. 2x10 minute with 3 minute recovery. This is a great workout to do if you li d h l hill k i h P hi iare cyclist and you have some long uphills to work with. Progress this in

a big step by going to 3x10 minutes and eventually 4x10 for the highly trained



Level 3 Pace Workouts

These also increase the anaerobic threshold but are done in one medium long effort. Also sometimes called “tempo workouts” these are a favorite of runners and are very effective for x-c skiers as well. They are like a time trial or a race but are done at slightly lower than race pace intensity

Do this in place of a Level 3 interval session every other week and aim for 20-40 minutes done at AT after the warm up Again the way to progress this is to40 minutes done at AT after the warm up. Again the way to progress this is to add more time at threshold, so maybe your pace workouts are 20 minutes long in September and are 35 minutes long by mid late December


Level 4 Interval Training

These are hard intervals that increase VO2 Max and increase race pace. Level 4 intervals will build fitness and speed for races of 1-10K very effectivelyLevel 4 intervals will build fitness and speed for races of 1 10K very effectively

These intervals are hard on the body and should usually have 48 hours before doing another session

Level 4 intervals should feel like a solid hard effort - about 90-95% of maximumLevel 4 intervals should feel like a solid hard effort about 90 95% of maximum effort. Recovery is usually equal to work time

Level 4 intervals can progress through the season in two ways1. Increase the amount of on time2. Go a bit harder within your level 4 range later in the season

L l 4 i t l ff ti if th ti i b t 10 20 i tLevel 4 intervals are very effective if the on-time is between 10-20 minutes with the pace staying high through the whole session



Examples of Level 4 Intervals1 3x4 minutes level 4 with 3-4 minute recovery This is a great VO2 max-1. 3x4 minutes level 4 with 3-4 minute recovery. This is a great VO2 max-

building workout and can be progressed to 4x4

2. 1,2,3,3,2,1 minute intervals with equal recovery time. This a great way to build speed and VO2 max. Can be progressed by adding 2x30 seconds ofbuild speed and VO2 max. Can be progressed by adding 2x30 seconds of Level 5 in the peaking season

3. 14x30seconds with 30 seconds of recovery. This is a favorite of the Sugar Bowl Academy Ski team. The idea is that the recovery is so short that you are actually staying in VO2 max-building heart rates the whole workout, even during the recovery. It is important to do these at about 95% of what feels like maximum and to stay fast through each one. Once the pace of an individual interval starts to drop off, the session should be over

4. 10x1 minute with 2 minutes recovery. This is a great peaking interval session and we often use it once a week in the 4 weeks leading up to an important race. Most useful for peaking for races 15K and under


Level 5 and Speed Interval Training

Speed training is designed to train the neurological system to go fast and is best done in ski-specific workouts Speed intervals are short intense bursts ofbest done in ski specific workouts. Speed intervals are short intense bursts of effort with duration between 10-30 seconds. The effort should be near 100%

Short speeds of 10-15 seconds can be added to almost any workout without making the workout too hard as long as there is sufficient recovery between bursts - ideally a few minutes

Longer speeds of 30-45 seconds can be used to increase anaerobic capacity and peaking speed, but they will be hard on the body and should have lots of recovery build around thembuild around them

Monitoring your heart rate might not reflect how hard you are going because the effort is too short to get an accurate reading. Go hard and don’t worry about the HR


Level 5 and Speed Interval Training . . . cont’d

Short speeds should be used all fall and winter in a majority of the workouts. Longer speeds (Level 5 intervals) should be used sparingly during the fall andLonger speeds (Level 5 intervals) should be used sparingly during the fall and early winter and then a bit more during the peaking phase

Examples of Short Speed Intervals1. During a distance workout, add 5 to 8x10 second bursts throughout the

workout

2 Before an interval session but after the warm up do 5 to 8x10 seconds2. Before an interval session but after the warm up, do 5 to 8x10 seconds explosive speeds then get into your intervals

3. Base a whole workout around speed by warming up then doing 3 sets of 5 to10 intervals per set with 5-10 minutes of Level 1 between sets5 to10 intervals per set with 5 10 minutes of Level 1 between sets


Level 5 and Speed Interval Training. . . cont’d

Examples of Longer Speed Intervals1. In the fall and early winter, do 2 or 3x30 seconds of Level 5 speed after

the warm up then finish with a long, easy distance ski. This can increase Anaerobic capacity. Do this workout about once per month

2. During the last 6 weeks before an important race, try adding the following workout maybe once every 10 days

Warm up, then do 1x3 minute Level 3 interval, then 4 to 6x 30 second Level 5 intervals with 2 minute recovery followed by 3x15 seconds with 2 minute5 intervals with 2 minute recovery followed by 3x15 seconds with 2 minute recovery


Race Training and Strategy

Peaking

Reduce volume of training

Maintain or increase intensity of trainingMaintain or increase intensity of training

The peak should be short and sharp peak, not long and gradual. Last week is 50% of a normal week of trainingg

Be ultra-hydrated

Carbo loading a couple days before the race is effective for longer races


Race Training and Strategy . . . cont’d

Mental Strategies – before the raceVisualize the course and yourself skiing it powerfully

Set effort-based goals, not results-based goals

Create a key word or phrase that you'll use during the race e g “attack ”Create a key word or phrase that you ll use during the race, e.g., attack, “fast hands,” “witness the fitness”

Mental Strategies – during the raceNo negative self-talk

Use your key words

Remember your body can go harder, even when your mind says it can’t

Relish the pain – this is what you’ve trained for


Race Training and Strategy . . . cont’d

Physical StrategiesE t b kf t 2 ½ h b f th E t l 10 i b f th t tEat breakfast 2 ½ hrs before the race. Eat a gel 10 min before the start. Eat carbs within 30 min of finishing

Warm up for 15-45 min before the race. The shorter the race, the longer the warm up (50k races require only a 10 min warm up) Cool down forthe warm up (50k races require only a 10 min warm-up). Cool down for 10-15 min after a 10-20 km race

When possible, ski the technical parts of the course the day before the race Ski the downhills at race speedrace. Ski the downhills at race speed

Start fast for the first 10 seconds, then settle into your pace. DON’T go too hard after the first 10 seconds

If the race is longer than 45 min, an energy drink will help

Push hard over the tops of hills to carry speed into the downhills

LEAVE IT ALL OUT THERE ON THE COURSE!


LEAVE IT ALL OUT THERE ON THE COURSE!

training for cross-countryyg skiing · lactate threshold / anaerobic threshold (lt) - point of at...

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