TRAINING PROGRESSION – BALANCING DISTANCE, STRENGTH AND INTENSITY THROUGHOUT THE YEAR.

1. TRAINING PROGRESSION – BALANCING DISTANCE, STRENGTH AND INTENSITY THROUGHOUT THE YEAR. Bryan Fish CXC Team Coach

2. 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.

3. 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.

4. 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).

5. SET INCREMENTAL GOALS (INTENSITY)

6. 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)

7. 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)

8. GENERAL ENDURANCE TRAINING PRINCIPLES (CONT.) • Muscle Recruitment

9. 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.

10. 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

11. 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.

12. 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.

13. INTENSITY SCALE • (Better Training for Distance Runners by Martin and Coe)

14. YEARLY OUTLOOK

15. 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.

16. 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