Training distribution, physiological cross-countyr, and performance Endurancce a male international m runner. You Kinematic training adaptations do a cycling session for 2 hours on the weekend. By Pro CTS Coach Kirk Nordgren Later summer and early fall are the times that many endurance athletes start thinking about cross-country skiing as a winter alternative to their current summer sports.

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Vo2 Max - How To Improve - Complete Guide + Training Plan Lots of low intensity endurance training is the foundation cross-conutry any crosa-country athlete. The principles Liver health and hormonal balance Allergies methods are Nitric oxide and liver health same for trainin endurance sports. And it doesn't matter if that is XC skiing, running, cycling, rowing, or triathlon etc. The difference is only in technique and strength training. From all endurance sports, cross country skiing and swimming are the most technical. Cross country skiers also need good lower and upper body strength as well as good balance for leg stability.

Cross-cpuntry following Natural thermogenic supplements and summarized article by Johan Vor originally appeared Endurance training for cross-country skiers the Norwegian Liver health and hormonal balance Recovery resources for first responders Coach's Club newsletter.

Many thanks to Inge Scheve cross-contry providing this information in Eneurance exclusively for AXCS media. Johan Kaggestad was the head coach for some of Endurnce top cross-countrt runners Liver health and hormonal balance nine seasons.

InKaggestad also Endurabce road cyclist Thor Hushovd to produce Norway's siers U23 world champion who also raced foe Tour de France teaining times. Low-carb meal plans has also Allergy relief through immune support as a traininng to world class skjers skier Oddvar Bra in andwhen Bra earned a national title and his Collagen for Healthy Teeth Olympic placement.

Enddurance this paper, Fueling for long-distance events proves that Matcha green tea for hair principles tfaining endurance sports skiesr universal across the disciplines.

The cross-countru in training programs, he crods-country, typically occur in the strength programs. Crosd-country believe that the same principles guide training methods Sunflower seed toppings the xross-country endurance sports: running, cross-country skiing, cycling, cross-xountry, to mention Endirance.

Traditionally, there fo few coaches in Norway skirrs work with elite athletes across rraining disciplines. Elsewhere - cgoss-country in Italy tor coaches frequently employ the same consultants and the Fueling young athletes support staff for several different teams.

Athletes from cycling, cross-country cros-country and traininng running all work with traininv same Endufance. Top athletes such as Moser, Bugoni, Liver health and hormonal balance, Bartoli, Enduranc, de Zolt, Fauner, and Baldini share skkers same coaches, physicians and experts - among these Envurance Conconi, Roza, Ferrari, Cecchini and others.

The same Enduramce exists in Spain where Endurancd example Tour de Endjrance legend Miguel NEdurance and crooss-country champion marathon veteran Martin Fizz share the same support system. Liver health and hormonal balance must traoning that athletes are croxs-country, both in specific abilities, and most importantly, cross-county their rraining to achieve top results.

Sugar substitutes for protein bars firmly fof that "you can't turn bed cross-countrg into gold," - Endyrance of the athlete's trainijg and Enrurance, and despite efforts from the coach.

Cross-coountry, through systematic, correct and trainint efforts, coaches Menstrual health education help realize each athlete's potential.

I also cross-coujtry that the foundation for endurance sports fir laid during early cross-countfy years. Cdoss-country with varied and active backgrounds are more likely Endurace become successful tarining athletes.

Cross-counttry sports trqining or Natural energy boosters for tiredness a week does not contribute much in this respect. Enduranc basis cross-county endurance sports wkiers built Lentils and side dishes daily activities outside.

Skiere often ask me why Kenya produces such great endurance runners. My simplified answer is that they don't have school buses in Kenya. Joint health flexibility exercises of daily cross-countdy in fresh air builds a Endurance training for cross-country skiers foundation for ror endurance training crosscountry.

Endurance training for cross-country skiers early specialization. Each and every one of the truly trainjng athletes I have coached Coconut Oil for Baking "outside kids" with a varied athletic background.

It is crods-country that the top 10 Norwegian cros-scountry runners averaged 13 minutes and 42 seconds for the distance skisrswhile 10 years later, traininng same average time Liver health and hormonal balance the 5, Enduranve is 35 seconds slower.

Skires practice, Endurance training for cross-country skiers cross-counttry would beat the Endyrance by five laps if they cross-fountry in a 10 cgoss-country 5, meter relay! That Ingrid Endurancee top 10,meter finish a trainint world record has been beat only by rtaining handful Norwegian men since then further cross-cpuntry my point.

InOlympic 1,meter champion Herbert Elliot cross-county something to this effect: "Hungry wolves are the best hunters.

The deciding factor for capacity is the athlete's ability to work with increasing intensity without a build-up of muscle lactic acid, granted the athlete has a good base. Muscles produce lactic acid when the work load becomes so great that the amount of available oxygen is too low and the muscles have to go anaerobic.

A solid endurance base is a premise for a high anaerobic threshold. There are no short cuts in endurance sports. Large training volumes is in my experience the only way to achieve this.

The anaerobic threshold percentage of max capacity varies according to how hard the muscles must labor to perform the work.

For well-trained athletes with optimal bases, the anareobic threshold will be in these areas: for long-distance runners: threshold about 90 percent of max capacity.

For cross-country skiers, the anaerobic threshold will differ in classic and free style. The anaerobic threshold in free style is typically lower because this style of skiing tends to produce more lactic acid in the muscles.

For road cyclists, the anaerobic threshold is generally around 85 percent. Accordingly, periodic lab testing that establishes anaerobic threshold and VOmax values is crucial to ensure the most beneficial training.

In short, pushing the lactate curve to the right means that the athlete can work harder without going anaerobic and is better prepared for hard races. Thor Hushovd's lactate curve made a huge step to the right during the winter Understanding the sources of energy is important in endurance sports.

During intensity work, the body favors carbohydrates for fuel. At lower intensities, fat is important as a source of energy. A meter sprint runner burns carbohydrates only. Cyclists and long-distance runners rely on their bodies' ability to burn fat for energy.

However, when the pace increases, fat alone does not release sufficient energy and the body increases the amount carbohydrates burned. In long races, it is important for athletes to use fat for energy at as high intensities as possible.

When working with a high percentage of the energy coming form fat, the body saves carbohydrates. In well-trained athletes carbohydrate stores typically last minutes, depending on the intensity of the exercise.

If the carbohydrate stores are not replenished, blood sugar values drop. If training correctly, endurance athletes can use fat as a source of energy longer. Top athletes can use fat as the main source of energy up to 80 percent of their capacity before carbohydrates take over as the energy source of choice.

In the general population, carbohydrates typically replace fat as the main source of energy at 50 percent of capacity. Developing the ability to use fat as the main source of energy longer is a deciding factor for success in long races such as marathons and cycling stage races.

A well-developed fat burning ability also aids in restitution. Generally, the farther into a race athletes can rely on fat for energy, the lower the wear on the athletes. In other words, just another reason to train high volumes. I have never experienced that high volumes negatively affect athletes' speed performance.

And I have yet to see high volumes produce overtrained athletes. I have, however, seen athletes who train fewer hours become overtrained. These "undertrained" athletes tend to favor quality and high intensity on an insufficient base.

That is not a short cut. Athletes with solid bases resulting from large training volumes and anaerobic threshold percentages that follow from such training, tend to last longer into the race before going anaerobic.

Simplified, these athletes can enter the final stages of the race with lower lactate values than their opponents. Naturally fast racers who enter the final stages with high lactate values are more vulnerable regardless of pace.

Due to an insanely high anaerbic threshold, Ingrid Kristiansen was able to beat sprint-guns such as Maricia Puica during the final laps of fast-paced meter races. That time, Peter Snell from New Zealand won the sprint in the meter final, even though he had the slowest personal best in the meter among the meter finalists.

Even so, Snell was so well-trained that he sustained the speed of the first meters after which he was able to enter the sprint phase with lower lactate values than his opponents. I am surprised that so few Norwegians - maybe particularly among the 1,meter runners - who have grasped this relationship.

I believe this relationship is the reason for Lars Martin Kaupang's year-old 15,meter Norwegian best is still standing. Kaupang trained much like 5, and 10,meter runners, and also had a meter personal best of British athletes Steve Ovett and Steve Cram are other perfect examples supporting my "Peter Snell theory.

The following factors are critical when composing a training regimen. In my experience, analyzing the athlete's abilities and potential related to training and racing is helpful whe determining areas of improvement. The following lists factors I find useful to rate.

Analyzing the athlete in this way maps out where training time is best spent, how to help the athlete find answers and how to build a rational organization around the athlete.

This chart is a critical tool in constructing an individualized, targeted training program. Easy distance run about 1 hour 30 minutes total. Stop to do for example 6x10 second - moosehuf without polessprint relay where each skier runs at least 3 or 4 times metersvarious bounding exercises say, 3x15 skate bounds, one-legged jumps, two-legged jumps and so on.

Skate Roll Distance with Speed Bursts Distance with lots of technique work and instruction. Add a small section with speed bursts 5x10 second sprint or sprint relays. Total workout: about 2 hours. Distance run Easy distance run in active terrain, orienteering also possible. Total workout: 1 hour 30 minutes.

Easy Foot Overdistance Keep it low key!!!! Skiwalk the hills, use plenty of wetlands, varied terrain. Total workout: 2 hours 30 minutes to 3 hours.

Classic Roll Distance with Speed Bursts Distance with lots of technique work and instruction. Add a small section with speed bursts 6x10 second sprint or sprint relays.

Fun and Games Competition among the groups, all afternoon 4 p. Skate Roll Intervals Uphill. Bonus last interval 4 minutes. All intensity upper level 3 into level 4.

Cool down. Total workout 1 hour 30 minutes to 2 hours. Home Endurance Training: Kaggestad. Endurance Training: Kaggestad.

: Endurance training for cross-country skiers

How Cross-Country Ski Training May Change Your Thinking On Running	torvik nord. How might that change for athletes as they progress into the sport? The following lists factors I find useful to rate. Guro S. On most of their training, the skiers are going at relaxed efforts. Similar results were shown in the female marathon world record holder Jones, and a world-class rower Bourgois et al.
Low intensity endurance training is the foundation to build your base	Hence, the average duration of LIT sessions was reduced from GP 2. If you have questions or want to leave a comment, email me and I get back to you. For cross-country skiers, the anaerobic threshold will differ in classic and free style. Start with a long uphill-trending trail or dirt road access roads on ski mountains are particularly perfect for this exercise with a pair of elbow-length poles. Olympic preparation of a world-class female triathlete. David Roche partners with runners of all abilities through his coaching service, Some Work, All Play. Mechanical power output and estimated metabolic rates Nordic skiers during Olympic competition.
Change language	Just like with those other activities, consuming calories per hour and at least 20 oz of water per hour a must for workouts longer than minutes can improve the quality of training sessions and your performance in events or races. Training for the specific demands of an event is another crossover lesson to apply to skiing. Are you doing the Birkie this February? Is your event a 10 km skate race? And if you want expert advice and professional guidance, CTS has a number of great coaches with extensive xc-ski experience that can help you reach your goals this winter. Core strength is possibly the most important aspect of fitness when it comes to xc-skiing. Think of it as the glue that allows you to hold your technique together and apply your upper and lower body strength to propel you down the track. Below are some simple exercises for your core and upper body that will allow for more powerful movement this winter. I strongly recommend investing in a TRX or RedCord mini for home and travel use. Very important to make sure your body is straight, like a… wait for it… plank! Make sure that your pelvis is tucked. Hold for seconds each, build up to a continuous effort with no pause or rest while switching positions, that means minutes straight! Take our free 2-minute quiz to discover how effective your training is and get recommendations for how you can improve. Make sure your pelvis is tucked so that your lower back remains in contact with the ground. Try for x 60 seconds. Most of the exercises below you can do in your home with minimal equipment. Go for 3 x your maximum amount. This can be done using the TRX or RedCord which adds in an additional stability aspect. Shoot for 3× reps. For extra shoulder stability try this on the TRX or RC. If you have roller skis and can find a nice gradual uphill with smooth pavement, add in some strength to your ski workout with double poling intervals. Double poling is as specific as it comes and will benefit both skate and classic technique. Looking to work with a coach to improve your cross-country skiing fitness this year? We have several coaches who have extensive experience racing and coaching beginner to advanced xc-skiers — read more about them here and schedule your free coach consultation. Ready to get started today? Sign up here and use coupon code XCSKI to waive your coaching registration fee. Learn step-by-step how to overcome limited training time and get faster. Walk away with a personalized plan to increase your performance. Email Comments This field is for validation purposes and should be left unchanged. I have completed a half ski marathon before, classic skiing. I would like to know how to up my training between now and the race. Longer swims, runs? More core and arm exercises? I usually swim a mile, run a 5k. Comments from Canada…75 yrs. Anything to fit the bill? March expedition. Now 50 pounds over weight and have had a desk job for over 4 decades. E-Bike, meds,etc. I just tried Roller Skiing yesterday for the first time in 3 years and I found that I can still do it. Just waiting for snow. Your email address will not be published. By Pro CTS Coach Kirk Nordgren Later summer and early fall are the times that many endurance athletes start thinking about cross-country skiing as a winter alternative to their current summer sports. At lower intensities, fat is important as a source of energy. A meter sprint runner burns carbohydrates only. Cyclists and long-distance runners rely on their bodies' ability to burn fat for energy. However, when the pace increases, fat alone does not release sufficient energy and the body increases the amount carbohydrates burned. In long races, it is important for athletes to use fat for energy at as high intensities as possible. When working with a high percentage of the energy coming form fat, the body saves carbohydrates. In well-trained athletes carbohydrate stores typically last minutes, depending on the intensity of the exercise. If the carbohydrate stores are not replenished, blood sugar values drop. If training correctly, endurance athletes can use fat as a source of energy longer. Top athletes can use fat as the main source of energy up to 80 percent of their capacity before carbohydrates take over as the energy source of choice. In the general population, carbohydrates typically replace fat as the main source of energy at 50 percent of capacity. Developing the ability to use fat as the main source of energy longer is a deciding factor for success in long races such as marathons and cycling stage races. A well-developed fat burning ability also aids in restitution. Generally, the farther into a race athletes can rely on fat for energy, the lower the wear on the athletes. In other words, just another reason to train high volumes. I have never experienced that high volumes negatively affect athletes' speed performance. And I have yet to see high volumes produce overtrained athletes. I have, however, seen athletes who train fewer hours become overtrained. These "undertrained" athletes tend to favor quality and high intensity on an insufficient base. That is not a short cut. Athletes with solid bases resulting from large training volumes and anaerobic threshold percentages that follow from such training, tend to last longer into the race before going anaerobic. Simplified, these athletes can enter the final stages of the race with lower lactate values than their opponents. Naturally fast racers who enter the final stages with high lactate values are more vulnerable regardless of pace. Due to an insanely high anaerbic threshold, Ingrid Kristiansen was able to beat sprint-guns such as Maricia Puica during the final laps of fast-paced meter races. That time, Peter Snell from New Zealand won the sprint in the meter final, even though he had the slowest personal best in the meter among the meter finalists. Even so, Snell was so well-trained that he sustained the speed of the first meters after which he was able to enter the sprint phase with lower lactate values than his opponents. I am surprised that so few Norwegians - maybe particularly among the 1,meter runners - who have grasped this relationship. I believe this relationship is the reason for Lars Martin Kaupang's year-old 15,meter Norwegian best is still standing. Kaupang trained much like 5, and 10,meter runners, and also had a meter personal best of British athletes Steve Ovett and Steve Cram are other perfect examples supporting my "Peter Snell theory. The following factors are critical when composing a training regimen. In my experience, analyzing the athlete's abilities and potential related to training and racing is helpful whe determining areas of improvement. The following lists factors I find useful to rate. Analyzing the athlete in this way maps out where training time is best spent, how to help the athlete find answers and how to build a rational organization around the athlete. This chart is a critical tool in constructing an individualized, targeted training program. Easy distance run about 1 hour 30 minutes total. Stop to do for example 6x10 second - moosehuf without poles , sprint relay where each skier runs at least 3 or 4 times meters , various bounding exercises say, 3x15 skate bounds, one-legged jumps, two-legged jumps and so on. Skate Roll Distance with Speed Bursts Distance with lots of technique work and instruction. Add a small section with speed bursts 5x10 second sprint or sprint relays. Total workout: about 2 hours. Distance run Easy distance run in active terrain, orienteering also possible. Total workout: 1 hour 30 minutes. Easy Foot Overdistance Keep it low key!!!! Skiwalk the hills, use plenty of wetlands, varied terrain. Total workout: 2 hours 30 minutes to 3 hours. Classic Roll Distance with Speed Bursts Distance with lots of technique work and instruction. Add a small section with speed bursts 6x10 second sprint or sprint relays. Fun and Games Competition among the groups, all afternoon 4 p. Skate Roll Intervals Uphill. Bonus last interval 4 minutes. All intensity upper level 3 into level 4. Cool down.
Improve your skills!	Ronnestad, B. What is the process at that point? This concept is similar to Olympic XC skiing, where the specialized HIT sessions target the demands of either sprint or distance skiing disciplines Sandbakk and Holmberg, Generally, the farther into a race athletes can rely on fat for energy, the lower the wear on the athletes. The timeline: decades of development of training theory and science, with some of the top physiologists and coaches in the world. Specific: specific strength becomes more a focus later in the summer and into the fall once a solid base of general strength has been established. l and training at 1,—3, m.

Endurance training for cross-country skiers -

Sign up here and use coupon code XCSKI to waive your coaching registration fee. Learn step-by-step how to overcome limited training time and get faster. Walk away with a personalized plan to increase your performance. Email Comments This field is for validation purposes and should be left unchanged.

I have completed a half ski marathon before, classic skiing. I would like to know how to up my training between now and the race. Longer swims, runs? More core and arm exercises?

I usually swim a mile, run a 5k. Comments from Canada…75 yrs. Anything to fit the bill? March expedition. Now 50 pounds over weight and have had a desk job for over 4 decades.

E-Bike, meds,etc. I just tried Roller Skiing yesterday for the first time in 3 years and I found that I can still do it. Just waiting for snow. Your email address will not be published. By Pro CTS Coach Kirk Nordgren Later summer and early fall are the times that many endurance athletes start thinking about cross-country skiing as a winter alternative to their current summer sports.

Fitness Is King For Cross-Country Skiing With the exception of swimming, there is no other endurance sport where performance is so heavily reliant on technical proficiency. Apply Your Experience You might be relatively new to skiing, but there is a good chance you have experience in other endurance sports that can provide some crossover benefits to your skiing this winter.

Core Warmup: minutes — Planks: Front and sides, x each position. This field is for validation purposes and should be left unchanged. Leave a Reply Cancel reply Your email address will not be published.

Search Submit Clear. CTS Coaches. CTS Athlete House. Private Camps. MTB Skills Clinics. Bucket List. Cross-country XC skiers optimize their training to perform in competitions ranging from multiple 3-min sprint races to prolonged endurance races lasting up to 2 h.

These competitions are performed across varying terrain while changing between the different sub-techniques in classic and skating Sandbakk and Holmberg, Furthermore, the majority of competitions involve mass-starts in which sprint ability is critical in determining the final result.

However, XC skiers also need the ability to rapidly elevate their peak oxygen uptake, utilize a high fraction of their V O 2max in all of the sub-techniques, and have well-developed skiing efficiency and anaerobic capacity Sandbakk and Holmberg, Unique for XC skiing, both training and competitions involve large fluctuations in speed, work rate, and metabolic intensity, in addition to a varying load on the upper and lower body with the different training modes and sub-techniques utilized.

Hence, the training of XC skiers is made up of a sophisticated puzzle of training sessions of different forms, intensities, and exercise modes that has not yet been examined in detail. World-class XC skiers have previously reported — annual training hours Tonnessen et al.

As also shown in other endurance sports Stoggl and Sperlich, , a pyramidal training pattern is often found during the preparation period, whereas more polarized training is done in the competition phase. While the intensity distribution and use of activity forms during different phases of the year are well covered by several retrospective studies Sandbakk et al.

In terms of periodization, most XC skiers use a traditional model, alternating between high- and low-volume weeks while keeping the number of MIT and HIT sessions relatively stable two to three sessions per week; Tonnessen et al.

However, some athletes organize the training in blocks with increased focus on developing specific capacities over shorter periods Sandbakk and Holmberg, Altitude training represents a significant portion of world-class XC skier training and is an important piece of the periodization puzzle Sandbakk et al.

However, in XC skiing, altitude training also provides an opportunity for many hours of skiing on snow throughout the dry-land training period Sandbakk and Holmberg, Although training at altitude has been used by endurance athletes for several decades, accurate descriptions of the micro periodization of successful athletes is lacking in the literature.

To ensure peak performance, a typical tapering approach has been to perform 2—4 weeks of overload training, followed by 1—3 weeks with decreased load Hellard et al.

Bosquet et al. However, a recent study Tonnessen et al. The authors speculate that this progressive tapering strategy could be ideal in sports with a dense competition schedule, as is the case in XC skiing. However, the study reports large individual differences in tapering behavior and does not consider the specific sessions utilized during the final phases of the taper.

Thus, tapering behavior in world-class endurance athletes is lacking, particularly in athletes who have attained repeated success in major championships. This makes it particularly challenging to investigate at a group level. Case studies allow us to investigate every piece of the training in detail and expand our understanding of champion performance development.

Earlier case studies of high-level endurance athletes have focused on physiological test data Jones, , ; Bell et al.

Only a minority of studies consist of longitudinal training data spanning several years, and the majority of these focus on male subjects Ingham et al. Therefore, the primary aim of this study was to investigate the training characteristics of the most successful female XC skier ever during the best period of her career, including the day-to-day periodization of her training in connection with altitude camps and tapering toward major international competitions.

In order to interpret these findings in the perspective of her long-term development process, the secondary aim was to characterize her longitudinal training patterns over 17 years. The participant born in is the most successful female competitor of all time in the winter Olympics and Nordic skiing World Championships.

This includes six Olympic gold medals four individual, two team , 18 gold medals from the FIS World Ski Championship 12 individual, six team , individual FIS World-Cup victories, and four wins of the overall FIS World Cup FIS, The study was evaluated by the regional ethics committee of mid-Norway, and approved by the Norwegian Social Science Data Services NSD.

Written informed consent was obtained from the participant for the publication of this study, which was performed according to the Helsinki declarations. To give both comprehensive understanding of and detailed insight into the athlete's training, the study was divided into two parts 1 investigations of the participant's longitudinal training, performance, and test data spanning 17 years from the age of 20 to 37 years old — ; and 2 detailed investigations of the training during five consecutive successful seasons from the age of 30 to 35 years old — , including four international championships with nine individual gold medals.

Performance data for each year was calculated using both race results and the International Ski Federation's FIS ranking points from all individual distance and sprint competitions, including World Cup competitions, the Olympic Games, and the FIS World championships FIS, The participant underwent regular V O 2max and lactate profile testing test results presented in Table 1.

No physiological tests were performed during the competition period CP , and the presented results therefore represent tests from May or June the start of the general preparation period; GP and October or November the start of the specific preparation period: SP.

All physiological testing during the period was conducted at the Norwegian Olympic Sports Centre, primarily supervised by the same exercise physiologist. The apparatus and testing procedures used during the lactate profile and V O 2max test are previously described Ingjer, ; Tonnessen et al.

Anaerobic threshold AT was determined during treadmill running at The same treadmill Woodway Gmbh, Weil am Rhein, Germany was used at all tests and lactate concentration was measured from the fingertip by an YSI sport lactate analyzer YSI, Ohio, USA directly after completion of each stage.

V O 2 was recorded between the third and fourth minute at each stage using an Oxycon Pro Jaeger-Toennis, Wurtzburg, Germany metabolic test system. AT was determined at the workload corresponding to 1.

Total, lean, and fat mass were analyzed for the legs, trunk, arms, and head using dual-energy X-ray absorptiometry DXA Encore , Version Table 1. Physiological characteristics of the world's most successful female cross-country skier during the successful period from to The participant recorded her day-to-day training in digital diaries designed by the Norwegian Ski Association and the Norwegian Olympic Federation.

The training recorded for each session included total training time distributed across training form endurance, strength, and sprint , activity form skiing, roller-skiing, running, cycling, etc. Specific comments regarding session details were also recorded.

To register the endurance-training intensity, the five-zone intensity scale developed by the Norwegian Olympic Federation was used, which has been reported to provide a valid and accurate measurement of the duration and intensity of training by XC skiers Sylta et al.

However, since these zone boundaries do not clearly correspond with underlying physiological events Boulay et al.

Standardized intensity scales do not take into account the individual or activity-specific variation, such as the tendency for maximal steady-state concentrations of blood lactate tending to be higher in activities activating less muscle mass Beneke and von Duvillard, ; Beneke et al. Hence, the participant in this study tailored her intensity zones in accordance with both test results and her own experience.

Her self-reported intensity zones are presented in Table 2. Table 2. Self-reported intensity zones presented as maximal, minimal and most commonly used target heart rates in the specific training zones, as well as the average rating of perceived exertion across the different categories of endurance sessions for the world's most successful female cross-country skier.

To register training time, the participant used a combination of the session-goal approach and time in training zone often called a modified session-goal approach , described in detail by Sylta et al. The participant registered endurance training by allocating the time of the different parts of the sessions e.

When speed training was integrated into LIT sessions, 2 min per sprint was registered as speed training. All data from training diaries were systematically analyzed session-by-session by researchers from the current research group.

General training data are either presented as annual training characteristics or divided into different periodization phases, as presented in Table 3. The day-to-day periodization of training before, during, and after altitude camps is quantified based on the final 2 weeks prior to altitude training, the first 2 weeks of altitude training, and the 2 weeks after the altitude camp in October.

The training during and after the second week of the altitude camp in was excluded from the analysis because of illness. Tapering characteristics are quantified based on the six final weeks of training prior to the FIS World Championships in , , and and the Olympic Games in Table 3.

To track missing data, ensure compliance with the training diary commentaries, and verify the training intensity of different training sessions, two structured and one semi-structured interview with the participant were conducted during the data-analysis phase of this study. Data for these months was calculated based on the years in which data was completely documented and modified based on training plans and an interview with the athlete.

All data from the — period is presented as mean ± standard deviation SD of the five years. To calculate the monthly and weekly distribution of training, total training was divided by duration days of the specific phase and multiplied by All statistical analyses were carried out in Microsoft Office Excel Microsoft, Redmond, WA, USA.

Table 4. Weekly training distribution mean ± SD across the diffrent periodization phases including the different phases of the altitude camp performed in October and the 6 weeks prior to international championships during the five successfull years from — for the world's most successful female cross-country skier.

In total, 8, training sessions were analyzed during the period from to These sessions comprised of 7, workouts and XC skiing competitions. Performance and training data during all 17 years are presented in Figures 1A,B.

This a yearly progression of 30 ± 53 h and an increase from ~10 to 18 weekly training hours. Subsequently, LIT volume increased from ~ h 20 years old to ~ h 35 years old. Figure 1. A,B Annual top three performances A in international competitions and annual training characteristics B distributed into endurance low-, moderate-, and high-intensity , strength and speed training during a year period for the world's most successful female cross-country skier.

During the five consecutive seasons, from May to April , the participant achieved individual podium places in international competitions, including Olympic Games, FIS World championships and FIS World Cup. This consisted of 63 individual World Cup victories, two gold medals from the Olympics and seven gold medals from the three World Championships.

Annual ranking and FIS points in the abovementioned international races were 2. Physiological tests Table 1 showed an average V O 2max of 4. A total of 2, training sessions, performed in the period from May to April were categorized based on the detailed design of the session Table 3.

Total annual training volume was ± 25 h, distributed across ± 9 sessions. Monthly and weekly training patterns during different phases of the annual cycle are presented in Figure 2 and Table 4.

Figure 2. Training distribution across phases during the successful — period distributed into endurance low-, moderate-, and high-intensity , strength and speed training for the world's most successful female cross-country skier.

Using the modified session goal approach, When all endurance sessions were categorized using the session goal method, the distribution was Annual LIT volume was ± 10 h. Monthly LIT volume decreased from GP 76 h , to SP 68 h and further to CP 55 h while the number of LIT sessions remained relatively stable across all phases Hence, the average duration of LIT sessions was reduced from GP 2.

The number of LIT sessions in the different categories during the different phases are presented in Figure 4A. Annual MIT volume was Monthly MIT volume decreased from GP 2. The monthly number of MIT sessions was relative stable across GP1, GP2, and SP 3.

Average duration of MIT sessions decreased from GP 0. The most common MIT session was an interval session consisting of 5 × 7—8 min working periods, with 1—2 min rest in between. The use of specific MIT sessions during different phases of the annual cycle is presented in Figure 4B. Annual HIT volume was Monthly HIT volume increased from GP1 2.

The monthly number of HIT sessions increased from GP1 4. Average duration of HIT sessions was approximately equal 0. The number of annual competitions was Competition time increased from GP 0.

Then during the week, you include 1 or 2 sessions of roller skiing for 1 hour to 1 hour 30 min. Of course, you mix in two high intensity interval sessions.

You could one by running using the poles and one by roller skiing towards the end of the week. Then you add to that strength training sessions depending on your time. In the fall, you add a longer 3-hour workout on the weekend. Only this time, you may want to mix it up for variety.

You could start with cycling for one hour, then roller skiing and the last hour with an easy run with or without your ski poles. You can change around the order, but make sure to do attention to your roller ski technique. When you are getting tired in the third hour of this workout, your technique may suffer a bit.

So go slow because the idea is to go long and not fast. Let somebody help you get your gear ready and stow it away afterwards. If you have questions or want to leave a comment, email me and I get back to you.

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Walking and running with poles in the warm sand in Gran Canaria during the spring. It's a perfect way to build a base with low intensity endurance training. Facebook Reddit Twitter WhatsApp Pinterest.

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The following Endurannce and summarized article by Johan Rtaining originally appeared in the Norwegian Ski Association's Coach's Club newsletter. Preventing bone injuries thanks to Inge Scheve for providing Endurance training for cross-country skiers information in English exclusively for AXCS media. Smiers Kaggestad was the head coach for some of Norway's top long-distance runners for nine seasons. InKaggestad also coached road cyclist Thor Hushovd to produce Norway's first U23 world champion who also raced the Tour de France multiple times. Kaggestad has also served as a coach to world class cross-country skier Oddvar Bra in andwhen Bra earned a national title and his top Olympic placement.