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#1
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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 --- Outgoing mail is certified Virus Free. Checked by AVG anti-virus system (http://www.grisoft.com). Version: 6.0.507 / Virus Database: 304 - Release Date: 8/4/03 |
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#2
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5km race training
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 --- Outgoing mail is certified Virus Free. Checked by AVG anti-virus system (http://www.grisoft.com). Version: 6.0.507 / Virus Database: 304 - Release Date: 8/4/03 |
#3
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5km race training
--- 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 |
#4
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5km race 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 --- Outgoing mail is certified Virus Free. Checked by AVG anti-virus system (http://www.grisoft.com). Version: 6.0.507 / Virus Database: 304 - Release Date: 8/4/03 |
#5
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5km race training
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 --- Outgoing mail is certified Virus Free. Checked by AVG anti-virus system (http://www.grisoft.com). Version: 6.0.507 / Virus Database: 304 - Release Date: 8/4/03 --- Outgoing mail is certified Virus Free. Checked by AVG anti-virus system (http://www.grisoft.com). Version: 6.0.507 / Virus Database: 304 - Release Date: 8/4/03 |
#6
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5km race training
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 --- Outgoing mail is certified Virus Free. Checked by AVG anti-virus system (http://www.grisoft.com). Version: 6.0.507 / Virus Database: 304 - Release Date: 8/4/03 --- Outgoing mail is certified Virus Free. Checked by AVG anti-virus system (http://www.grisoft.com). Version: 6.0.507 / Virus Database: 304 - Release Date: 8/4/03 |
#7
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5km race training
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 --- Outgoing mail is certified Virus Free. Checked by AVG anti-virus system (http://www.grisoft.com). Version: 6.0.507 / Virus Database: 304 - Release Date: 8/4/03 --- Outgoing mail is certified Virus Free. Checked by AVG anti-virus system (http://www.grisoft.com). Version: 6.0.507 / Virus Database: 304 - Release Date: 8/4/03 |
#8
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5km race training
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 |
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