The fact that we are looking to target our training rather than just going out skiing around means that we already have an idea in mind of what we want …"
Muscles run on ATP (Adenosine Triphosphate). This is produced by three energy systems during exercise. Aerobic (Low intensity, endurance). Used from durations from about a minute to hours. This system …"
You could go out and exercise, getting the miles in and no doubt you would improve. However different energy systems and types of events respond to more specific training. Just …"
Your threshold or LT2 heart rate can be estimated by going out on a 30 minute run/ride. You need to do this as fast as possible, if you …"
For Z1-Z2 exercise there is a coupling of speed or power to HR. For a constant power/speed the HR should settle down to a constant value after a few …"
The chart below shows the equivalence between the zones in different models. In the three zone (Lactate) model LT1 extends to 80% of HRmax and LT2 to 87 …"
Rather than just randomly exercising or beasting it every time we go out we can use the zones to develop a targeted training programme. Training-intensity distribution (TID) defines how much …"
How do you actually measure TID? The basic idea is to divide and quantify training time or distance into different intensity zones, over time frames from single sessions, to a …"
A lot of the early data concerning Training Intensity Distributions is based on diaries of elite athletes rather than scientific studies. There are issues with comparing volumes in each zone …"
A POL or PYR model works better than THR for both elite and club level endurance athletes. Seiler, who popularized the POL model recently suggested the three level zones could …"
Research by Seiler1 shows that intervals of 4x8 minutes at 90% of Max HR gives better results than 2x16m or 8x4m. However shorter duration intervals at a higher intensity …"
Training should progress from highly general, such as lifting weights and cardio, to very specific so it includes performing that exercise or skill. To be a good cross country skier …"
High level cross country skiers don’t train with the same distribution (TID) all year round. A year is split into a macro-cycle of recovery, endurance, intensity and competition. A …"
This is a training plan for a polarized (POL) week designed for an elite level cross country skier in the general preparation phase. It consists of around 20 hours of …"
CP Competition period Crossfit A multimodal exercise regime involving resistance exercises, gymnastics, and plyometrics, as well as running and rowing or cycle ergometry, combined in a “workout of the day …"
This is an example three month training programme aimed at athletes who want to ski a 42km (marathon) cross country ski race in 2 hours under normal conditions. For 2h30 …"
Most races on snow are endurance events: 10-42km or more May require sprints or hard efforts for climbs, but climbs are frequently of short duration Training zones HR formula Maximum …"
Until the 1980s you wouldn't need to ask the question. For over a century cross country skiers had raced using diagonal stride, a bit like walking or running on snow …"
