2014 USA Cycling Coaches Summit

Dynamic Comparisons between XC

Skiing and Cycling

Overview

Brief Into to Nordic Combined

• What is NC?

• How do we train?

• Preparation Season

• Comp Season

• Other Aspects

– Altitude

– Intensity Blocks-Helgerud

How the NC Team uses Cycling to Train for XC Skiing

• 1988 Governors Cup-

Devils Thumb

Overview:

•Brief History of NC Program

•How do we train?

•Prep Season

•Comp Season

•Other Aspects

•Residency

•Altitude

•Block Training

•Jumping Training

•How USANC uses Cycling Training for XC Performance Don’ts from our experience

History of USNC

Team

What is Nordic

Combined?

History of USNC

Team •Residency program since 1992

•Steamboat until 2002

•Park City 2002-Present

•Both sites are approx 2000m

•Evolution of NC training plan has evolved with changes in the sport and with those changes the XC event became more important

NC Training Applied

• Our Strategy: The NC comp is won on the course

• Fundamentally changed our approach to NC training

• 1. Technical jumping training

• 2. Aerobic efficiency-distance training at the appropriate intensity

• 3. Intensity blocks

• 4. Physical training for jumping

Nordic Combined 101 •Nordic Combined Competition Season

•Begins in late November and ends mid March

•This season:

•11 World Cup weekends (2 races each weekend)

•4 World Championship Events after 60% of the season is over

•We will skip 2 weekends throughout the season to prioritize

the World Championships in February

USNC Training •Training Plan-Prep Phase

•Overall philosophy has evolved with use of altitude training

•Training season begins at the beginning of April

•First 5 mesocycles (4 weeks) are focused on aerobic training,

La<2.0mMol and altitude of 2000m-3000m

•Intensity during this time is every 4th day, HR 90% of Max,

La<6.0mMol and we do them at 1200m-1600m (Have begun doing

them at 2000m as well)

Nordic Combined Training Applied • In the 5th period we do another 8

week strength block

• Last big XC period occurs in

Period 8 and then we cut the

volume back in preparation for

the season

• Training during the season is

focused on jumping far and

racing fast. Maintain low end in

XC and strength and power in

Jumping

Nordic Combined

Training Applied •Intensity Blocks

•Introduced by Norwegian researcher Jan Helgerud

•Intensity blocks begin in June

•We do an intensity block in the 3rd week of each period beginning with period 3

•We are able to get a high volume of intensity

USNC Comp Season

•Training Plan-Comp Season

•On snow Oct/Nov usually at 3000m

•Easy sessions are on snow. Intensity at lower altitude

•Rollerski and on snow interval sessions with supp O2 in preparation for the first period of WC

•Arrive at the first WC directly from PC about 7-10 days out

USNC Intensity Block •Example of an intensity block

Monday Threshold Plus Intervals Threshold Plus Intervals

Tuesday Threshold Plus Intervals Steady State Intervals

Wednesday 10km Time Trial OFF

Thursday OFF OFF

Friday Threshold Plus Intervals Threshold Plus Intervals

Saturday Threshold Plus Intervals Steady State Intervals

Sunday 10km Time Trial OFF

Monday OFF OFF

•NC and XC skiing are traditional sports and many Nordic athletes refuse to ride bikes.

•Many jumping coaches are afraid that pedaling will inhibit jumping ability both on the force platform and on the jumping hill.

•USANC is always looking for innovative ways to train better and differently than the rest of the world.

•We have shown that cycling is an effective way to train for XC skiing without hurting jumping performance.

•Many other NC nations have adpted our use of cycling into their training plans.

How do we use cycling

for our training?

How we use cycling

for our training •Spring cycling season dovetails perfectly into the beginning of our prep plan

•Cycling enables us to get a large amount of both high and low intensity training without killing our joints

•Most of our top athletes race bikes Apr-Jun as well as few CX races in the fall

•We apply our NC training to the “cycling season” meaning that we prepare for bike races the same as we do for ski races

•We use races to get a large dose of intensity.

•A few athletes have done stage races

Conclusion

We feel there is significant

crossover and

complimentary benefit

between XC skiing and

cycling.

We have used cycling as a

part of our core training

plan for over 10 years.

Questions?