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