Ski Technically Better By Incorporating Time-Trials And Pace Workouts
By
Torbjorn Karlsen
Published: Mon Dec 05, 2005 12:00 AM MST
For new readers (and reminder for the old ones): Reprint of a popular December 2004 training and race preparation article.
In an article called Get Ready For Racing With A Time-Trial Or Pace Workout posted on November 10th I discussed some physiological advantages from doing time-trials and pace workouts. Here are some technical benefits from doing this type of training.
To view the Get Ready For Racing With A Time-Trial Or Pace Workout article go to: http://www.fasterskier.com/training.php?id=1515
The article described in short how important time-trials and pace workouts are for developing a feel for the right start and race pace at any length race you are preparing for. It also mentioned that you’ll ski technically better after systematically doing such workouts.
Skiing technically better is what a wanted to say a few words about today:
Doing only distance training will make you realize when you get in a race that you have a long way to go as far as being good at applying what you might have gained from reading articles, watching ski videos or listening to technical advice at camps or workouts.
You have tried these ideas and suggestions skiing distance sessions but find yourself “thrashing” and sort of out of balance in races. “You are not applying power at the right time, there is no rhythm and the balance and smooth glide is not there”. It’s a big difference skiing smooth at 140 heart rate beats per minute compared to 165.
As my friend and colleague Gordon Lange says it;
-Half your brain shuts off in the pre race warm-up and the other half shuts off at the starting line on the word GO.
Those who have done a combination of distance and interval training especially on rollerski and ski intervals will on the other hand do a lot better. They have through the interval workouts given themselves a chance to practice all techniques when they are attempting to go fast. Every workout makes their technique a little smother and efficient.
Adding time-trials and pace workouts to the distance and interval training mix is the “icing on the cake”. You’ll learn to use all techniques when your heart rate is 5 to 20 beats from max, when you are tired, and for the entire length of a race. Using rolling and ski specific terrain will also improve your cornering, downhills as well as tactical skills.
Time-trialing with someone is “even better”, since you’ll get a chance to compare your technique to other skiers and make adjustments. You might before doing time-trials have believed that you were especially good on the flats, in downhills or in certain uphill terrain. Racing someone head-to-head will tell you the truth and you can make adjustments.
John Aalberg and Anders Haugen in a 2004 classic rollerski time-trial
I often hear about such TRUTH “discoveries” after time-trials. Statements like this are common:
- I had no idea that I could loose that much time on that short flat section. I better work on my V2 and V2 alternate techniques.
- You killed me in double poling, I must have lost 1 minute on that 1-kilometer section alone!
- I stayed with her on the flats but was dropped like a bag of potatoes in the first uphill – What should I do, can you look at my V1 tomorrow?
I suggest that you give yourself a 1-2 minute head-start when you time-trial with better skiers. Look at what they are doing when they pass you. Try to hang on for a minute or two without blowing up. Gradually let them go. Hang on a little longer next time!
Personal coaching
Check out our internet coaching service if you are looking for a personal coach with years of World cup and Olympic experience. Get monthly training plans including distance, interval strength and speed suggestions, peak plans and discounts on training camps and equipment): http://www.torbjornsport.com/tbksports/personalcoaching.html
Recommended reading
Check out this book on www.torbjornsport.com (http://www.torbjornsport.com/store/books.html ) if want to learn more about training methods and training ideas
How To, When To, Why To: A Norwegian Model Training Guide
$20.00
By Torbjorn Karlsen and Ruff Patterson
The most important book for Masters, Elite skiers, and juniors ever printed in English. We worked with several Norwegian National Team coaches, Olympic Champion Bjorn Daehlie, and a former member of the Norwegian Junior Team and National Team to create this version of our popular training guide. The manual includes many photos. This book includes training programs, suggestions, and example weeks for each month of an entire year for Master, Advanced, Elite, and Junior athletes. Also covers all aspects of interval, distance, speed, and strength training, as well as heart rate testing, altitude training, and peaking. We've also included excerpts from Bjorn Daehlie's book "The Hunt For Gold." Also included is information about how he trained as a junior, including training logs; and how he approaches training in general. He shares his views on why he succeeded as well. An excellent guide for your own training! 2000 Edition
