Program Nordic specific interval workouts specifically preparing for Alberta Cup events throughout the year.
Alberta Cup Program - Intervals on Wednesday & Saturday depending on time of year with no simulation workouts.
Training Cycles Specific cycles of training with short interval sessions followed by regeneration work dependant on the cycle.
Aerobic Capacity - Six week cycle - Long intervals (4 minutes) with short recovery (30 seconds) with long regeneration training.
first interval of workout 30 seconds fast / 30 seconds slow for 4 minutes.
long warm downs
Anaerobic Capacity - Six week cycle - Very short intervals (30 seconds) with long recovery (2 minutes) at max pace with medium regeneration training.
first interval at max effort.
Aerobic Power - Six week cycle - Medium intervals (2 minute) with very short recovery (15 seconds) at race pace with long regeneration training.
reduce pace and increase length of short tempo workouts.
Anaerobic Power - Six week cycle - Short intervals (1 minute) with short recovery (30 seconds) at sub max pace with low regeneration training.
add one to two days off per week for recovery.
Racing Cycles Workout adjustments are made for upcoming events - with lesser events, taper volumes some; with moderate events, taper more; with big events with travel, taper much more.
Anaerobic Power - Two week cycle - Very short intervals (30 seconds) with long recovery (2 minutes).
Anaerobic Capacity - Two week cycle - Very short intervals (30 seconds) with very short recovery (30 seconds).
December 9th to 15th - Week #6 Workout type this cycle - Six week cycle - Anaerobic Power - Six week cycle - Short intervals (1 minute) with short recovery (30 seconds) at sub max pace with low regeneration training.
add one to two days off per week for recovery.
If you are racing this weekend refer to your personal program for your taper and recovery or use these general guidelines to adjust your week based on your event schedule.
Monday Day off Tuesday Recovery - 30 to 60 minutes of easy running / skiing - ( 30 minutes for running, 60 minutes for skiing )
Wednesday Recovery - 30 to 60 minutes of easy running / skiing - ( 30 minutes for running, 60 minutes for skiing ) Thursday Recovery - 30 to 60 minutes of easy running / skiing - ( 30 minutes for running, 60 minutes for skiing )
Friday Day off
Saturday Warm Up - 12 - 24 minutes of easy skiing. Interval Workout - 3 x 30 seconds with 30 second recovery. Race - Alberta Cup Cool Down - 12 - 24 minutes of easy skiing. Sunday Warm Up - 12 - 24 minutes of easy skiing. Interval Workout - 3 x 30 seconds with 30 second recovery. Race - Alberta Cup Cool Down - 12 - 24 minutes of easy skiing.
Nordic workouts out of the shop will be cancelled if the following occurs one hour prior to workout on the Environment Canada website. Summer
As athletes, it is especially important to monitor environmental conditions. We suggest that you follow all weather watches or warnings and consider training indoors or significantly reducing your workout when conditions are less than ideal.
Interval Workouts Complete the interval workouts as fast as comfortably possible considering the length of reps, number of reps, and recovery periods. You want a certain flow to each workout whereby you are not straining to each your top speed. As in a race, pace early reps and systematically increase effort across reps to maintain or increase pace across reps.
Nordic skiers complete formal workouts roller skiing, ski striding or skiing depending on the time of year over hilly terrain.
Note: Workout at an effort of 50% for the warm up and build from 80 to 90% effort if you are feeling good for the intervals. Note: Think of interval workouts as just-manageable challenges, that barely exceed your current abilities. If you feel fully in control, make the next workout a bit harder. If you feel anxious or not in control dial things down a notch on your next workout. Tempo Workouts Short tempo workouts are done on your recovery days, so the pace and volume must be controlled to allow full recovery between formal interval workouts. Rather than running / skiing long and slow, we get in some mindful running / skiing focusing on good form that contributes to strong performance.
For example, a short tempo workout for a Alberta Cup Nordic Skier would start by running / skiing six minutes at an easy running / skiing pace, followed by eighteen / thirty six minutes at a crisp mindful pace, one which you are focusing on technique and cadence as opposed to a specific pace or heart rate and then finishing up with six minutes at an easy running / skiing pace, making it a thirty to forty eight minute workout depending on whether you are running or skiing.
Nordic skiers complete non formal workouts running, roller skiing or skiing depending on the time of year over rolling terrain.
Note: Workout at an effort of 50% for the warm up and build from 60 to 70% effort if you are feeling good for the tempo portion of the workout.. Note: If you increase the length of your tempo workouts you negatively affect your recovery-adaptation. You can add time to these workouts by adding 6 to 12 minutes to the warm up and cool down portion.
Recovery Workouts Recovery workouts on Saturday afternoons and Sundays are slow continuous regeneration workouts over longer distances.
Nordic skiers complete recovery workouts double poling over flat terrain.
Note: Workout at an effort of 50% for your recovery workouts. Note: If you increase the length of your Recovery Workouts you negatively affect your recovery-adaptation.
Regeneration and Recovery If you are feeling really fatigued on any particular day, this is a good sign that your body needs more recovery before it is ready to tackle another challenging workout. Simply replace your workout for the day with a recovery workout or rest day. If injured, ill, or experiencing excess fatigue, don’t do the workout.
Otherwise, do the workouts as scheduled and make adjustments in paces (e.g., increases, decreases) within and across workouts to maximize each workout.
Regardless of program, aim to take one day off a week. Have the courage to rest.
On your single off-days and extended breaks from training, truly dis-connect from your training.
Unplug both physically and mentally and engage in activities that you find relaxing and restorative.
Note: Within the program the best days for rest days are Mondays and / or Fridays based on your schedule.