or Best Offer. OnTheSnow visited U.S. Training intensity: what recovery price will you pay? Subscribe now to the print magazine to read Terko’s latest column and more at crosscountryskier.com/subscribe. Training at about lactate threshold or above added up to around 4.5 hours – about 25% of the total training load. (Many of the world’s top cross-country skiers, for example, are known to stick at 11-12% as their annual average.) Smooth, natural motion of Nordic skiing offers exercise without injury or discomfort, while adjustable resistance and elevation let you easily adjust the intensity of your workout… A mirror to the side, or a friend to watch and give feedback, is a great way to make sure you are maintaining correct body position. 5-10 … Training volumes tend to be fairly high, with some ³lite-level skiers averaging some 725 hours of workouts per year (about 14 per week). Burns lots of calories. Sometimes this is just because they don’t know what else to do, but many athletes and coaches do believe that volume swings are a strong stimulus for improvement. Part of Green Star Media Ltd. Company number: 3008779, Research review: High-intensity intervals for long-term fat loss. If you do this endurance exercise long enough and at the right … Those athletes are weak! Ankle roll - roll your right foot then your left foot around with the heel up to move the ankle joint. Is that the right way to do it? The Cross Country Ski mimics outdoor cross country skiing but ads a high impact element as you switch your feet back and forth. Keep your hands on your hips to ensure they remain level. How: Intervals. Non-motorized treadmills: time to get real (performance)! NordicTrack ski exercisers offer a total-body workout that can help you to lose weight and improve your cardiovascular health. He’s also the technical editor of Cross Country Skier … During the pre-competition period, quality training increased from 4.5-8.5 hours per week, so that in year 2 the skiers were performing more than an hour of high-quality work per day! Another investigation revealed a marked rise in injury risk when runners pushed their training beyond 40 miles per week, not when they enhanced intensity. Cross-country skiing requires participants to move across different types of uphill … Then add a slight bend to the knees and elbows, while keeping a straight line from your neck down your spine and legs. Adam Terko is the head coach of Vermont’s Mansfield Nordic Club and has been skiing competitively (and writing about it) since before Fischer skis had holes in their tips. They’ve become integral components of our club’s strength routine, and I now admit that I’m a devotee of the bands and cables, too. Peak Performance helps dedicated endurance athletes improve their performance. Bend at the knee and engage in a slight squat the whole time, isolating and engaging the glutes. He’s also the technical editor of Cross Country Skier and writes the how-to column “Back Shop” in each issue. Evening exercise: a pain in the gut for athletes? Getting outside in the crisp fresh air and sun of winter is necessary for both mental and physical health. Always start lighter than you think you may need, and work up by increasing resistance after four to six weeks with a given band. Finally, during the 10-week competitive period the underachievers boosted high-quality effort from 3.9 to 6.4 hours per week. However, there is nothing quite as injury-provoking as a steady rise in mileage; one study determined that a very good predictor of injury in runners is the number of miles completed in the previous month of training – not the intensity with which the work was performed(3). Meanwhile, though, the other seven cross-country skiers in the US study failed to satisfy the improvement criteria during the first year (we’ll explore the reasons for that in a moment) and were placed on a quite different training plan for the following year, which emphasised higher-quality workouts. Back Shop is supported by Craft—designing Nordic ski collections worthy of World Champions and Everyday Heroes. Designed and created by an engineer and cross-country skiing competitor to further his training in harsh Midwest winters, the Classic Pro Skier provides a smooth, zero-impact workout so … The coaches often support their contention by pointing out that Olympic and World Championship medallists tend to use this high-volume, low-intensity approach to training. Feel the squeeze: groin strain risks and prevention. Of those 725 hours, it is not uncommon for 90% to be spent below lactate-threshold intensity(1). VO2max, which didn’t improve at all during the first year, increased by 5.5% (from 67.3 to 71.0) during year 2. Lose Wei… Medicine & Science in Sports and Exercise, vol 31(8), pp 1211-1217, 1999, 2. Remember that during the first year the high-volume trainers had improved VO2max from an average of 64.1 ml.kg-2/3.min-1 to 67.3 – a significant advance – and upgraded lactate threshold by around 7%. In fact, the amount of intense training they carried out roughly doubled during the following year, while volume held steady. We need more work on the differences in adaptation to high-intensity v low-intensity training, and we certainly need more explorations into how much of the total training ‘pie’ should be devoted to above-lactate-threshold training sessions. Biofeedback for better running technique? Well, while they didn’t do much during their first (traditional high-volume) year, they had truly blossomed – both physiologically and competitively – by the end of their second, high-intensity year. Thus, two different training schemes were evaluated: a classic step-up in volume versus a remarkable increase in training quality without any extra volume. The most naturally gifted athletes also tend to gravitate toward high-volume training, since they usually link up with successful coaches who have traditionally favoured low-intensity approaches. Note, though, that since high-volume, low-quality training is almost universally accepted in the cross-country ski world (as with many other endurance sports), high-volume athletes usually end up competing against other high-volume athletes at major events like the Olympics and World Championships. The underachievers blossomed with more intense training Such exertions cause average training blood-lactate levels to increase, putting increased pressure on muscle cells to ‘learn’ to clear lactate from the blood and process it at high rates for energy. New research suggests that the answer might all depend on your individuality… MORE, in Endurance training, High intensity training, Recovery strategies, Training structure and planning, New research looks at the physiological demands of low, medium high and very high-intensity training, and the implications for athlete recovery MORE, in High intensity training, Recovery strategies, Training structure and planning, Sports Performance Bulletin takes a look at some new research on how to potentially maximize interval training results by manipulating the nature of the rest periods in between each effort MORE, in Endurance products and technology, Equipment, High intensity training, Recent research suggests that non-motorized treadmills can produce a more physiologically demanding workout for a given running speed. Tap the ground with your heels, not your toes. Fat Burning: using body fat instead of carbohydrates as fuel. None the less, the study did succeed in examining two key training questions: 1. Keep your elbows close to your side, rather than out. This period included the early season preliminary competitions, and the overall training philosophy involved a maintenance of high volume (17 hours per week) with an increased quantity of intense work. With a band around your ankles, shins or knees (the lower the band, the more resistance), walk in a complete lateral motion 5-8 steps to one side, then the same number of steps back to the starting point. Sports psychology: self-confidence in sport – make your ego work for you! You know, lift some weights or go rollerski for a few hours, things that made those elastic-band exercises look like an interpretive dance at a nursing home. There is certainly no reliable scientific evidence to support the value of high-volume, low-intensity training: in fact recent research suggests the opposite. Note: Bands are inexpensive and often come in sets of three (light, medium and heavy resistance). What happens when you take a group of athletes who have apparently responded less well to traditional training schemes and place them on a regimen of very high-quality training?