INT-ERVALS

Hello All,

At this time of year, Nordic Skiers everywhere are reducing their Zone 1 "volume" and focusing on speed and racing preparation. These workouts are very important to develop race form. The following 2 workouts are examples you ca use to prepare yourself for a race or race season. Make sure there is enough rest (a few days) between a very hard workout and your event. It is very beneficial to use a heart-rate monitor in these workouts for 2 reasons: 1) adjust your intensity 2) know when you are recovered and ready for the next interval. These heart rate figures are my own.

Workout #1 Long-Distance Race Intervals

-4X8 minutes Heart rate 165-172 Bpm

-Resting period of 3-4 minutes

-Vary the terrain and maintain technique

Workout #2 Short-Distance Speed

-15X1 minute Heart rate 170-180 Bpm

-resting period 45 secs to 1 min

-Focus on power and limb quickness

During the second workout I rarely glance at my watch; however looking at the data after can glean some important information about your intensity level.

Signed,

Enjoy the White Stuff

Pre-Christmas Race Schedule

With intervals and time-trials in full swing I thought it would be germane to post the racing schedule for the next month.

Dec 5-6 Alberta Cup

Canmore, AB

Sprint- Free Technique

Distance- 15km Classic Technique

Dec 12, 13 Haywood NorAm

Sovereign Lake, BC

Distance- 15km Free Technique

Sprint- Free Technique

Dec 19, 20, 22

Canmore, AB

Sprint- Classic Technique (x2)

Distance- 50km Classic

Three action-packed weekends of racing! Should be fun!

Signed,

Here we go!

Using A Simple Test to Measure Recovery

Hello All,

Training tools are very important to manage training load and perceived recovery vs. actual recovery. Oftentimes we overextend ourselves and do not realize it until sickness or when training goes terribly. Personally, the Rusko helps me have another opinion (non-partisan) in which to monitor myself.

The Rusko is a basic four minute test with a heart rate monitor. Newer models have these tests built-in while I usually input the data into the computer to get a comparison to previous tests as well as a graphical representation of the test. A Rusko is done immediately after waking up. The first two minutes are lying in bed (individual heart rates can vary) and then two minutes standing up. Remember that to make it a valuable tool the Rusko test must be standardized for you. My heart rate monitor then stores the values of HR's at five-second intervals. It is advisable to establish a baseline in which to compare future tests. Generally, I know that a value of 25 is high (approaching heavy fatigue) while 20 is a rested state.

The Rusko is calculated by the average of two data sets: the 2nd minute of laying down and the 2nd minute of standing up. These averages are then multiplied by a factor to give you a raw score. Usually for me this score is in the 20-25 range. It is also important to notice the peak after standing.

The Rusko is useful tool to enhance your training and recovery regime.

Signed,

Keep 'em Straight

Skiing at Silverstar

After the Ski Swap in Campbell River November 1st it was time to search for snow and get some quality skiing in. Luckily a week earlier Silverstar received 50 cm's of snow. It is always an almost surreal experience skiing for the first time each year. People often describe moments of awe and amazement when playing sports or spending time in nature. Personally, skiing has that effect on me; especially during the first few outings. Enjoy you time on the snow this year!

Signed,

Back on the White Stuff