I have in some recent training articles discussed what I consider to be smart (interval) training and following is an example of what could be used as a smart approach for many interval workouts. In short this is: A good but easy warm-up, a conservative effort on the first couple of intervals and then gradually faster and harder.
Some interval sessions should avoid the hard race-type finish and be kept around -30 to -18 beats from max heart rate. Other workouts can be without the easy start and stress the heart at around -20 to -5 from max during all the bouts. No interval session should however show a fading performance curve.
A fading performance curve is shown when you for example run interval #2 in 3 minutes at a hard effort and then you run interval #4 (also at a hard effort) in 3 minutes and 20 seconds – starting and finishing at the same spot.
In other words, be able to at least perform at the level of the first two intervals in your last interval(s). You’re starting (way) too fast if that’s not the case.
. The nutritionist and doctor in me decided to stop at Wendy’s for a chilly and a salad following the workout and to take two Advil’s for my sore muscles that afternoon.</p><p>I had pre-session decided to stop at interval 6 or 7 if I could not keep up the pace. The profile of the section I used for the intervals is – the first 1/3 is flat or 1% grade, the remaining 2/3 is gradual uphill. The section is straight with no curves. There are no cars using this road, making skiing down again very easy. The recovery was roughly the same or a little shorter than the interval length, roughly 2 minutes and 30 seconds. </p></div><div class=)
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2. 2.40 (161-163) – Lactate 5.9<br />
3. 2.40 (162-163)<br />
4. 2.36 (163-164)<br />
5. 2.35 (162-164) – Lactate 4.3<br />
6. 2.22 (164-167)<br />
7. 2.20 (164-169) – Lactate 5.6<br />
8. 2.18 (164-170)<br />
9. 2.17 (166-173) – Lactate 8.3 </p><p>Total time intervals, testing and recovery between intervals: 53 minutes</p><p>Comments:<br />
My intention was to hold back and avoid building high lactate levels early in the session. I did the first lactate test after the second interval and thought that the pace was fine but the lactate a bit high. My goal was now (after the first two intervals) to ski equally fast and at the same time lower/reduce my lactates.<br />
It’s great feeling if you can accomplish that in a race!<br />
My strategy was to ski the flat section faster and therefore “be ahead” when I started on the climb. I was able to do that and could therefore hold back a little in the uphill. I also tried to use my upper body better, be less wide with the arms, finish the arm motions with a snap and stress less.</p><p>That approach worked. I skied 4-5 seconds faster and dropped the lactate from 5.9 to 4.3 At that point I felt that I had accomplished better efficiency as well as some good controlled threshold training. </p><p>I then decided to move into “Max Vo2” training by elevating both the heart-rates and lactates. Each of the remaining 4 intervals were therefore skied within 18 to 9 beats from max heart rate or level/intensity 4 for those using the 1-5 intensity scale. 90-95% of max heart-rate is commonly used to develop max Vo2.</p></div><div class=)
 objective. I still feel a need for commenting on rollerskis with pneumatic wheels as a training devise used to improve race performance.<br />
In short:<br />
It’s no way you can achieve the performance and quality I had in this workout with that type of skis. We have seen a number of them used by master-skiers at recent training camps and have to say that we don’t like what we see, which is poor technique. We never see top skiers using them and we know why. The skis are clumsy, give you a slow turnover and a “soft kick”. When you glide out on them it is hard to know if you end up on the inside or outside of the skis and we see “bicycle tendencies” with the recovery leg.<br />
At harder efforts the turnover is too slow. There are several good rollerski models from different brands available including the above mentioned PRO-SKI models, but pneumatic wheel rollerskis is in my opinion not the way to go. I don’t recommend them at all for juniors wanting to be future good skiers and the same goes for older skier. There are too many good alternatives that will benefit you a lot more.</p><p><B>Where to find fast glide wax, good rollerskis or a personal coach</B><br />
Torbjorn Karlsen and partner Gordon Lange are racing or coaching at races somewhere in the US all winter and can be found at <<a href=http://www.torbjornsport.com target=_new>www.torbjornsport.com</a> where they sell SOLDA Glide wax & Accessories, PRO-SKI Rollerskis, Books and Videos.<br />
Torbjorn and former Olympian John Aalberg’s coaching service is available at the same site (www.torbjornsport.com ). It’s suitable for any age and any level skiers that it aiming to get in shape and improve in any type of ski racing from junior to master and World Cup. Skiers we currently work with include high level World Cup, high level domestic, top masters, medium level masters and a few “just starting up” skiers.<br />
Come and join – get on a good plan.</p></div></div></div><div class=)