FasterSkier · November 10, 2003
Transition to snow
This year in Park City, we have been lucky to get record early snow. Here at Fasterskier.com, we were planning on a few more weeks of dryland (running and rollerski) training, but great snow-conditions on the golf course as well as dry roads made for a great week of transition training for our visiting athlete.
Here is how we designed the first week of transition to snow, for our skier coming from sea level to 6800 feet altitude in Park City.
Training for the week
Day 1: Travel day and arrival, no training
Day 2: One session only, easy skiing 1:30 hr classic
Day 3: AM session – easy skiing 1:30 hr classic, PM session – 1 hr of strength/core strength
Day 4: AM session – easy skiing 2:00 hrs skating, PM session – easy skiing 1 hr Classic
Day 5: One session only, easy skiing 2:30 hrs skating
Day 6: AM session – Rolleski Intervals classic 7 x 3 minutes slight uphill (kick double pole)
HR up to 20 beats below Max (90% of Max), Blood lactate less than 5.5 mMol
PM session – easy skiing 1 hr skating
Day 7: AM session – easy skiing 1:30 hrs skating, PM session – 1 hr of strength/core strength
NOTE: We decided to do the first interval session rollerskiing instead of skiing. We feel that the efficiency of rollerskiing intervals is better than on-snow intervals after only 4 – 5 days on skis. We may continue to do intervals on dryland yet another week (as bounding with poles, or rollerskiing).
