5km race training

ok, so you have 12 weeks to train a fairly fit 16-18 yr old to ski their
fastest 5km possible.

How would YOU do it?
Assuming a pretty good base of miles/hours prior to the 12 weeks, what do
you do....

3 weeks distance, hills, longer workouts
3 weeks of intervals of longer length 1-2km (5 minute or so range) with
longer rest - 5 minutes
3 weeks of shorter, faster intervals 400-800 meter range with less rest @
race pace
2 weeks of short, fast intervals 400m range, and timed short time trials
around 1000-2000 meters.
1 week of cutting back mileage and resting with some short "fartlek" type of
days to peak

Help me out here.... coaching a pretty good skier...

JK




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The info you provided on the skier isn't that detailed. It's a bit more
complicated than that. To be honest though, I am just traking this info from
my experience as a MTB/road cyclist back in a former life (even raced some
world cups and world championships). The concepts are the same, espeically
for the MTB which uses almost exactly the same energy systems as x-c skiing
(so I think). I am not too sure what modes to use (running, cycling,
rollerskiiing etc) and the "cross training" / multi sport aspects but I can
try to offer some info. I also have no training in this sort of thing and I
just go on past experiences.

5km's is not too long. 15minutes racing or so yeah? I would suspect that
there is uphills and down hills in the course? (i.e. places to recover) Is
this a one off thing or is this a season long thing? If it's a one off then
concentrate on lactate tollerance and power. The results wont last as long
but the skier will be quick for a little while.

On the other hand, for a more long term thing it is better to work on the
anaaerobic threshold as it something that will form a good foundation for
everything else and allow the skier to reach a higher level of fitness and
have a greater capacity for training when the time comes. The skiier should
be aiming for 90-92.5% of the max HR. The problem is, depending on what the
anarobic threshold is now, it could take a while to build and mentally the
training is hard because of the longer duration of the efforts.

Anaerobic and Lactate tolerance training. is good because it will allow the
skier to recover quicker and also hurt more. The thing is that this training
destroys the body quite quickly and the skier will need a good aerobic
foundation otherwise you can pretty much guarantee getting sick.

One thing though, the AT training takes longer to reap the effects but they
form the foundation for the Anaerobic training. Maybe work on this for the
first 4 weeks and then get into the anaerobic training. with a mix of it
once the AT rises a bit and then in the last 4 weeks or so just go Anaerobic
and aerobic training. But it is hard to say without knowing the athlete and
not being a coach.

This is all pretty unspecific and 12 weeks isn't long but you can make a
good try in that time and as the skier has a good foundation the skier
should be ready to handle some more punishment. Good luck.

Bob



"Jeff Kalember" schrieb im Newsbeitrag
...
ok, so you have 12 weeks to train a fairly fit 16-18 yr old to ski their
fastest 5km possible.

How would YOU do it?
Assuming a pretty good base of miles/hours prior to the 12 weeks, what do
you do....

3 weeks distance, hills, longer workouts
3 weeks of intervals of longer length 1-2km (5 minute or so range) with
longer rest - 5 minutes
3 weeks of shorter, faster intervals 400-800 meter range with less rest @
race pace
2 weeks of short, fast intervals 400m range, and timed short time trials
around 1000-2000 meters.
1 week of cutting back mileage and resting with some short "fartlek" type
of
days to peak

Help me out here.... coaching a pretty good skier...

JK




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--- Jeff Kalember
wrote:
ok, so you have 12 weeks to train a fairly fit 16-18
yr old to ski their
fastest 5km possible.

How would YOU do it?

I like your program in general, but I would just add
that you should start emphasizing SPEED from the git
go. It's going to take 8 weeks or so to make any
lasting physiological change. The specific muscles
need to learn to fire to make the skier go fast. So
start from the beginning with technique drills and
speed drills. Grueling 5 minutes intervals are great
for building toughness and the energy system, but to
race fast they need to do some fast training. So add
in some 100 meter speed speed bursts once per week on
rollerskis for both skating and and classic. Also,
when running do 20 second bounding drills to improve
explosive leg speed. Also, make sure to do one
overdistance double pole workout per week (1 to 2
hrs), and one double pole interval workout. Those are
some things I would have my athletes do (if they
weren't stuck in fall sports :).

Rob Bradlee


=====
Rob Bradlee
Java, C++, Perl, XML, OOAD, Linux, and Unix Training

I like the "speed bursts" idea Rob and I do have that in the early season
training plan, just didn't mention it.
Thanks,
JK

"Rob Bradlee" wrote in message
.com...

--- Jeff Kalember
wrote:
ok, so you have 12 weeks to train a fairly fit 16-18
yr old to ski their
fastest 5km possible.

How would YOU do it?

I like your program in general, but I would just add
that you should start emphasizing SPEED from the git
go. It's going to take 8 weeks or so to make any
lasting physiological change. The specific muscles
need to learn to fire to make the skier go fast. So
start from the beginning with technique drills and
speed drills. Grueling 5 minutes intervals are great
for building toughness and the energy system, but to
race fast they need to do some fast training. So add
in some 100 meter speed speed bursts once per week on
rollerskis for both skating and and classic. Also,
when running do 20 second bounding drills to improve
explosive leg speed. Also, make sure to do one
overdistance double pole workout per week (1 to 2
hrs), and one double pole interval workout. Those are
some things I would have my athletes do (if they
weren't stuck in fall sports :).

Rob Bradlee


=====
Rob Bradlee
Java, C++, Perl, XML, OOAD, Linux, and Unix Training






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Well, I have kids interested in wrestling, basketball, football, track, etc
etc... and to pigeonhole them into ONE sport for year round focus is
bordering on burning them out big time. Yes, I will have 1-3 athlets who
would benefit from a year round focus on one thing, for the other 20 its 12
weeks then on to the next sport.

They ARE getting year round aerobic training - just via different sports and
not all skiing/running.

JK

"Zachary Caldwell" wrote in message
...
This is a perfect synopsis of why our scholastic-sports based development
system is such a disaster for endurance athletes. The fact is, you've got
it
more or less right. and the problem is that this athlete will get the same
12 week bulid-up in each of two or three competitive seasons. The rest of
the time he/she will be doing relatively little. My cousin Sverre (head
nordic coach at Stratton Mountain school) likes to point out that you can
gain optimal anaerobic fitness for ski racing in about 6-8 weeks (as you
appear to have noted). However, it takes 8-10 years to develop optimal
aerobic fitness. These kids who move from one season to another of three
weeks of distance training followed by eight weeks of intensity are
getting
screwed. They're spending all their time building short-term fitness for a
short-term goal and not enough time building a base for the future.

So what's the best way to prepare a fairly fit 16-18 year old for a 5K?
I'd
say sign the kid up for a year-round training program with an emphasis on
aerobic fitness and basic technique. And make sure he/she knows it's a
long
process to be good at anything.

Zach



"Jeff Kalember" wrote in message
...
ok, so you have 12 weeks to train a fairly fit 16-18 yr old to ski their
fastest 5km possible.

How would YOU do it?
Assuming a pretty good base of miles/hours prior to the 12 weeks, what
do
you do....

3 weeks distance, hills, longer workouts
3 weeks of intervals of longer length 1-2km (5 minute or so range) with
longer rest - 5 minutes
3 weeks of shorter, faster intervals 400-800 meter range with less rest
@
race pace
2 weeks of short, fast intervals 400m range, and timed short time trials
around 1000-2000 meters.
1 week of cutting back mileage and resting with some short "fartlek"
type
of
days to peak

Help me out here.... coaching a pretty good skier...

JK




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So maybe I should bag my intensity and train them solely for aerobic
fitness?
Then when they have a terrible season because they did not get their 8 weeks
of intensity they will quit the sport?

I guess your comments upset me a little Zachary ... my athletes are NOT
spending all their time buidling short-term fitness for a short term goal.
Many of my athletes run 50-60 miles per week all summer and then compete in
cross country running in the fall.

JK

"Zachary Caldwell" wrote in message
...
This is a perfect synopsis of why our scholastic-sports based development
system is such a disaster for endurance athletes. The fact is, you've got
it
more or less right. and the problem is that this athlete will get the same
12 week bulid-up in each of two or three competitive seasons. The rest of
the time he/she will be doing relatively little. My cousin Sverre (head
nordic coach at Stratton Mountain school) likes to point out that you can
gain optimal anaerobic fitness for ski racing in about 6-8 weeks (as you
appear to have noted). However, it takes 8-10 years to develop optimal
aerobic fitness. These kids who move from one season to another of three
weeks of distance training followed by eight weeks of intensity are
getting
screwed. They're spending all their time building short-term fitness for a
short-term goal and not enough time building a base for the future.

So what's the best way to prepare a fairly fit 16-18 year old for a 5K?
I'd
say sign the kid up for a year-round training program with an emphasis on
aerobic fitness and basic technique. And make sure he/she knows it's a
long
process to be good at anything.

Zach



"Jeff Kalember" wrote in message
...
ok, so you have 12 weeks to train a fairly fit 16-18 yr old to ski their
fastest 5km possible.

How would YOU do it?
Assuming a pretty good base of miles/hours prior to the 12 weeks, what
do
you do....

3 weeks distance, hills, longer workouts
3 weeks of intervals of longer length 1-2km (5 minute or so range) with
longer rest - 5 minutes
3 weeks of shorter, faster intervals 400-800 meter range with less rest
@
race pace
2 weeks of short, fast intervals 400m range, and timed short time trials
around 1000-2000 meters.
1 week of cutting back mileage and resting with some short "fartlek"
type
of
days to peak

Help me out here.... coaching a pretty good skier...

JK




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Yeah - I was certainly a little harsh given very little background
information, and I apologize. After working as program director in New
England for a number of years i easily get upset when I hear reference to a
seasonal approach to developing young athletes. I didn't ask any questions
about what you're dong with your athletes during the other 40 weeks of the
year, and that's unfair.

I didn't mean to suggest that you bag intensity altogether and train solely
for aerobic fitness. But there are ways to ensure continued short-term
success without endangering long-term potential. My cousin and my wife are
the nordic coaches at Stratton Mountain School and they have very good
success with an approach built mainly around year-round aerobic taining,
technique emphasis in all seasons, and relatively little emphasis on
intensity, but a long race season. As Sverre puts it, he's happy enough to
have 90 percent of his kids on the JO team and at the top of rankings
regionally and nationally without trying to really push the intensity. he
knows he could get more short-term speed of the kids. But he also knows that
when race distances get longer as kids get older, a lot of the 5K
competition disappears.

So, many apologies for being a jerk. Hopefully you can sense and understand
my frustration with what is most often Iin a scholastically based system) a
short term approach to a long-term problem. You're not the first person I've
****ed off by pointing this out!

Zach

"Jeff Kalember" wrote in message
...
So maybe I should bag my intensity and train them solely for aerobic
fitness?
Then when they have a terrible season because they did not get their 8
weeks
of intensity they will quit the sport?

I guess your comments upset me a little Zachary ... my athletes are NOT
spending all their time buidling short-term fitness for a short term goal.
Many of my athletes run 50-60 miles per week all summer and then compete
in
cross country running in the fall.

JK

"Zachary Caldwell" wrote in message
...
This is a perfect synopsis of why our scholastic-sports based
development
system is such a disaster for endurance athletes. The fact is, you've
got
it
more or less right. and the problem is that this athlete will get the
same
12 week bulid-up in each of two or three competitive seasons. The rest
of
the time he/she will be doing relatively little. My cousin Sverre (head
nordic coach at Stratton Mountain school) likes to point out that you
can
gain optimal anaerobic fitness for ski racing in about 6-8 weeks (as you
appear to have noted). However, it takes 8-10 years to develop optimal
aerobic fitness. These kids who move from one season to another of three
weeks of distance training followed by eight weeks of intensity are
getting
screwed. They're spending all their time building short-term fitness for
a
short-term goal and not enough time building a base for the future.

So what's the best way to prepare a fairly fit 16-18 year old for a 5K?
I'd
say sign the kid up for a year-round training program with an emphasis
on
aerobic fitness and basic technique. And make sure he/she knows it's a
long
process to be good at anything.

Zach



"Jeff Kalember" wrote in message
...
ok, so you have 12 weeks to train a fairly fit 16-18 yr old to ski
their
fastest 5km possible.

How would YOU do it?
Assuming a pretty good base of miles/hours prior to the 12 weeks, what
do
you do....

3 weeks distance, hills, longer workouts
3 weeks of intervals of longer length 1-2km (5 minute or so range)
with
longer rest - 5 minutes
3 weeks of shorter, faster intervals 400-800 meter range with less
rest
@
race pace
2 weeks of short, fast intervals 400m range, and timed short time
trials
around 1000-2000 meters.
1 week of cutting back mileage and resting with some short "fartlek"
type
of
days to peak

Help me out here.... coaching a pretty good skier...

JK




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I didn't mean to suggest that you bag intensity
altogether and train solely
for aerobic fitness. But there are ways to ensure
continued short-term
success without endangering long-term potential. My
cousin and my wife are
the nordic coaches at Stratton Mountain School and
they have very good
success with an approach built mainly around
year-round aerobic taining,
technique emphasis in all seasons, and relatively
little emphasis on
intensity, but a long race season. As Sverre puts

But Sverre also makes a point (or so he told me this
June) that he has his kids focus on speed. Not to be
confused with intensity. I believe he meant lots of
technique work and short speed bursts to train the
body to go fast efficiently. Kids who start working
on technique in late November aren't going to be as
fast as kids who start working on technique in the
summer.

Rob Bradlee