TRAINING PROGRESSION – BALANCING DISTANCE, STRENGTH AND INTENSITY
THROUGHOUT THE YEAR.
Bryan Fish
CXC Team Coach
• Definition of Progression• A series with a Definite Pattern of Advance.• A Forward Movement in a Particular Direction.• The Act of Moving Forward Toward a Goal.
• Components of Progression• Starting Point (BASELINE)• Method or Action to Advance from a Starting Point (STRUCTURED PLAN)• Finishing Point (GOAL)
• Training progression - planned increases in distance, intensity and work loads that push us forward to a new and improved performance level.
• ESTABLISH A BASELINE
• Health Screening/ Physical – (cardiac, structural, joint, muscle imbalance, flexibility)
• Establish Training Zones – (VO2 testing &/or Lactate Testing profile if available OR Heart Rate approximation)
• Threshold pace approximation = consistent pace (pace, HR & lactate remain stable) between 35-60 min effort.
• MaxVO2 pace approximation = consistent pace between 10-15 min. effort.
• General strength assessment• Training History and Athletic Background• Amount of Time Available for Training - Training needs to Support a
Healthy and Sustainable Lifestyle and Not Conflict It.
SET A QUANTIFIABLE GOAL
EXAMPLE – Ski Faster than a 2:55:45 American Birkebeiner on Saturday, February 23rd, 2008 (in an attempt to make Wave One).
SET INCREMENTAL GOALS (INTENSITY)
Dryland Birkie TimeEvaluation
Date
5 Km Rollerski (Birkie Terrain)
Evaluation Date 3 Km Track Run Evaluation Date
400m Track (estimated pace)
Current 3:08:00 Feb-06 0:17:35 May-07 0:12:25 May-07 01:39.33
Goal #1 2:55:45 0:11:30 9/8/2007 01:32.0
Goal #2 2:55:45 0:16:10 12/1/2007
On -Snow Birkie TimeEvaluation
Date
10 Km ski (Birkie Terrain)
Evaluation Date
20 Km ski (Birkie Terrain) Evaluation Date
30 Km ski (Birkie Terrain)
Evaluation Date
Goal #3 2:55:45 0:28:00 1/1/2008
Goal #4 2:55:45 0:57:00 1/15/2008
Goal #5 2:55:45 1:30:00 2/15/2008
Goal #6 2:55:45 2/23/2008
• GENERATE A STRUCTURED PLAN
• The structured plan needs to follow general endurance training principles.
• Progression is necessary for all aspects of skiing.– Distance Training (General, Specific, Over Distance)– Intensity Training (Sprint, 5KM, 10KM, 30KM, Threshold, 50KM)– Strength Training (Specific, preparatory, resistive, power)– Technique (Classic & Skate)– Neuromuscular (speeds, propreceptive, Balance)
• GENERAL ENDURANCE TRAINING PRINCIPLES• Energy Systems and Energy Stores• Oxygen System• Breakdown of Fats – fat stores in the body. Fats last a great deal of time (approx. 120hrs)
- Fats + Oxygen +ADP carbon dioxide + ATP + water• Breakdown of Carbohydrates (Glycolysis) – stored in the liver and muscles. Glycogen stores last approx. 60 to 90 minutes.
• Phase 1: glucose + ADP lactic acid + ATP• Phase 2: lactic acid + oxygen + ADP carbon dioxide + ATP + water (at lower exertions – aerobic)
• Lactate System – At higher exertions, the second phase of glycolysis can no longer neutralize the lactic acid formed in phase 1 (anaerobic)
• Phosphate System – creatine phosphate stored within the muscles. Creatine phosphate is expended within 10 seconds.• (Lactate Threshold Training by Peter Janssen, MD Human Kinetics 2001)
• GENERAL ENDURANCE TRAINING PRINCIPLES (CONT.)• Muscle Recruitment
• GENERAL ENDURANCE TRAINING PRINCIPLES
• SUPERCOMPENSATION - refers to the ability of our bodies to adapt to and eventually overcompensate for the stress of exercise.
• The body can adapt to small amounts of stress and then recovery is necessary. (Basic premise for hard days followed by easy days)
• The body adapts to the same stress after 6-10 weeks, so it is necessary to change training after this adaptation period for improvement to continue.
• Ski Specific activities are necessary for muscular and neuromuscular system development.
• 80-20 Rule - Approximately 80% of an overall endurance training plan is distance training and the remaining 20% is strength and intensity.
• GENERAL ENDURANCE TRAINING PRINCIPLES (CONTINUED)
• Specific Training Intensities should target specific systems of the body.
• Aerobic Endurance Training – improve efficiency of fat burning, oxygen uptake, oxygen utilization, improve efficiency of slow twitch muscles
• Threshold Training – Stresses both the aerobic and anaerobic systems. Enabling the skier to ski faster with less anaerobic contribution.
• Max VO2/ Anaerobic training – improve maximum stroke volume from the heart, improve lactate buffering, etc
• OVERALL YEARLY PLAN
SPRING
• General aerobic activities
• Low resistive general strength training
• A small amount of intensity training to maintain gains from last season.
SUMMER
• Development of the aerobic system is the prime focus in summer.
• Strength improvements are also a priority & greater loads (weight) are added to the general implemented .
• Threshold based intensity prevails with an occasional max VO2 effort.
• Increase in distance specificity
• Addition of plyometrics to strength training.
• Ski specific speeds.
• OVERALL YEARLY PLAN (CONTINUED)
FALL
• Increase in intensity and maintenance or slight increase in threshold training.
• Ski specificity is of greater importance for all training systems.
• Ski specific power
• Maintenance or slight increase in aerobic training
WINTER
• Emphasis is on racing.
• Fine tune technique.
• Maintain aerobic endurance and strength.
• INTENSITY SCALE
• (Better Training for Distance Runners by Martin and Coe)
• YEARLY OUTLOOK
• IN CONCLUSION
• Progression is the central principle utilized to develop an effective training program.
• Essential Components– Baseline– Primary Goal– Incremental Goals that support the primary goal– A plan that includes small advances from the baseline toward
the incremental and primary goals– Monitoring and evaluation to ensure the plan is allowing for
forward movement toward the goal.
• CXC TEAM PROGRESSIONS
• Intensity– Sprint– Max VO2– 6mmol (approx. 10km pace)– 4mmol/ Threshold (approx. 1 hr race pace)
• Strength– General Strength– Specific Strength– Isometric– Spenst– Circuit
• Distance– General Aerobic Endurance (overall volume & workout length)– Specific Aerobic Endurance (overall volume & workout length)– Over Distance (workout length – 2-5.5 hrs)
• Technique & Neuromuscular Coordination– Dryland Technique Drills– Rollerski & Ski Technique Drills– Speeds or Pick-ups– General speed & neuromuscular coordination development
• Active Recovery & Warm-up & Cool-Down