It's High Value Workout Time!
by Joseph Bouscaren
Sovereign Lakes’ on snow ski camp is only 2 months away and it’s time to take stock of all the different workouts in your arsenal and concentrate on those which push your ski specific fitness forward in the least amount of time.
I admit! I have been bad this spring and summer; I managed a variety of sporadic workouts but never really hit my usual dedicated ski training weekly rhythm. I am now playing catch up and am really planning to make the most of my remaining 2 months!
First priority is to roller ski at least 4 times per week; 2 classic and 2 skate. This will prepare those ski specific muscles for the 3 hours a day on snow for 7 to 9 days running come late November and early December at Sovereign Lakes. There are plenty of hills to get up on those World Cup courses, and training the calf-achilles complex for classic skiing, and the gluteus medius for skating will make your time at camp much more enjoyable.
Next comes specific upper body conditioning for poling. This can be accomplished double poling on classic or skate skis and poles, or using a poling simulator as sophisticated as the Ercolina or Concept 2 machines, or as simple as a homemade or gym based cable machine. If on roller skis I suggest doing 3-10 minute intervals at medium-high effort totaling at least 15 minutes and up to an hour or more.
In the gym or on a cable machine one can simulate the roller ski poling intervals, or even better add in some heavier weights in a 3 x 10 to 20 rep format. Doing both longer lower resistance double poling and higher resistance 10 to 20 rep weight sets will thoroughly train your core, upper back and arms for the rigors of poling on snow.
Finally some form of running intervals or bounding will build some explosive strength and endurance to get you over those steeper hills as you get tired during a longer race or training session. Running stairs in your local football stadium can be very effective and may keep you in touch with other athletes in your community.
Finally take a look at all the locations you have available for training. I had grown accustomed to driving out to the country, 45 minutes each way to do my longer 2 to 3 hour roller skis. This long drive time combined with a long ski workout takes a huge chuck of time that might better be allocated to some long intervals nearer to home. Ten minutes from my house is a 1 mile hill with very little car traffic. It rolls steadily up hill and has some steeper sections. Doing 4 or 5 level 3 (threshold) intervals on this hill builds fitness rapidly and gives a nice mix of level 2, level 3 and level 4 effort.
If your skis have speed reducers you can even get some double poling in on the way down the hill! This workout can be done in less than 1:40, minimizes driving time and gets the body used to long, moderately-hard steady climbing where less fit racers often drop off the pace.
There are only 2 months of pre-season training left; time to get on a regular diet of high value workouts!
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