|
|
PRE-SEASON
Bryan Fish
Contributing Editor for The Master Skier
Bryan Fish is Head Nordic Ski Coach for Team CXC, Central Division Cross-Country.
|
 |
Ivan Babikov of Russia competes in Super Tour.
|
Whether you wish to hone your balance on skis, improve your American Birkebeiner start wave or establish a peaking program to be at the top of your game for US Senior Nationals - all these topics have one thing in common - A Goal.
A goal can be short term or long, simple or complex and are an integral component of our daily routine. Goals commit and challenge us to devise unique and creative methods to accomplish tasks. They require a personal commitment as well as a plan to accomplish the tasks set forth by the goal.
Progress or a progression is defined as a definite forward pattern of advancement in a particular direction or the act of moving forward toward a goal.
Therefore the goal is the task to be accomplished and the progression is the plan that provides the steps to achieve a goal. Lastly, a baseline or a starting point is necessary for initiating a successful progression.
The ensuing information includes a sample that looks at only one component of training - namely intensity training. Many skiing goals are void of racing, but I included the charts and example merely for illustration purposes and to evoke thought.
Progressions can be developed at any level and nearly every aspect of the sport. There are progressions for technique, improving general endurance, increasing general and/ or specific strength, interval training, etc. Step 1: Setting a Quantifiable Goal
Cross Country skiing has a great deal of subjectivity. It is challenging to develop a progression that minimizes all the subjectivity that skiing possesses, so it clearly helps to set a quantifiable goal. For example, if improving your American Birkebeiner start is your goal, then a set finishing time would be a quantifiable goal that can be broken down into per kilometer times.
An anticipated time can be calculated by looking at recent times (excluding 2007) necessary to make the first wave. A time faster than 2:55:45 in the Birkie will provide a result that will likely place you in the first wave the upcoming year. This sets a quantifiable goal that can be broken down and utilized in your planning process.
I stress that performance-based goals should focus on you. It is good to set performance-base goals that include others, but in planning and preparation it is necessary to challenge the one competitive adversary that is always present and never slows - time. Step 2: Setting a Quantifiable Baseline
It also helps to have a measurable baseline. It's important to evaluate your current level of fitness, past experience and amount of time one has to delegate to the goal.
For example, if you finished the Birkie in 3:08 in 2006. This provides a baseline, but we need to also evaluate present fitness. Rollerski or trail running time trials can be utilized to monitor present fitness.
It is best to select ski specific terrain during fall training for such an evaluation. A fifty-two kilometer time trial is not necessary to assess present fitness. Pace predictors can be used for these purposes such as you see in the first chart.
Step 3: Developing a Progression with General Endurance Training Principles in Mind.
The results from the baseline assessment might leave you a little discouraged, for there is often a gap between where you are and where you want to be on race day. That's fine. The whole point of the goal is to challenge yourself.
The time to start chipping away at that goal is today and every day up to the pre-determined date. Chipping away at the goal in small portions will make it enjoyable and manageable.
Consider general endurance training principles while mapping out the plan. Take into consideration the theory of supercompensation which refers to the ability of the body 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. This is the basic premise for hard days followed by easy days. Also, the body adapts to the same stress after 6-10 weeks and then plateaus, so it is necessary to change training after this adaptation period for improvement to continue.
Also, ski specific activities are necessary for muscular and neuromuscular system development.
Finally, make sure to re-evaluate your fitness every four to eight weeks. Check to make sure the training you are doing is moving you in the appropriate direction to achieve your goal.
In conclusion, progression is the central principle utilized to achieve your athletic goals. Progressions can be implemented for any level or facet of sport.
It is important to understand your present fitness and then set your primary goal. Develop incremental goals that take you step by step toward your primary objective.
Make sure to monitor and evaluate throughout the process to make sure the plan in place is progressing you toward your goals. Most importantly, enjoy every step as you challenge and broaden your mastery of the sport.
|
For more articles like this one, subscribe today to The Master Skier. |
|
