If you’re like me, you probably hate taking time off from training in the spring. Having a break from structured training however can really help set a more solid foundation on which we can build next year’s training. Without a resting period in the spring we never create a 12 month- macro-supercompensation cycle which can limit our true fitness potential for the next season.
(for more info on this check out our Macrocycles entry)
For some skiers it is easy to be motivated in the spring, especially if your season didn’t go as well as expected. Maybe we already have big goals for next season on our mind, so we want to jump into training as soon as possible. Even if that’s the case, skiers at every level should make recovery a goal after the winter race season is over.
April training goals should include:
1.) Recover enough so our bodies can absorb a summer’s worth of training
2.) Accomplish this without losing unnecessary amounts of fitness or strength
3.) Make a smooth and injury free transition to summer training modalities
Being inactive for a few days will have no big impact of your overall fitness. In fact, it takes more than 10 days of doing absolutely nothing but sitting on the couch before your aerobic fitness starts to degrade. For most of us the spring is about getting the best of both worlds, incorporating some ‘inactivity’ in order to re-set the body, while also staying active so we can enjoy the outdoors while not losing fitness.
Age and training history can really determine how much time away from structed training an athlete might need. What I consider structed training is having a workout that is scheduled with a specific fitness goal in mind. Unstructured training means listening to the body and mind and just doing whatever activities sound fun like skiing, running, backcountry skiing, cross-training etc. Many of these activities are weather dependent while the goal is simply to get out the door at least 5 times per week.
So how do we determine what the appropriate resting period is for an athlete? It will depend on these three variables:
- Age
- Number of hours trained in the year
- Amount of racing done
Age:
Young athletes are very resilient. They tend to bounce back quickly and also have smaller swings in their yearly periodization. Meaning their big weeks aren’t that big and their small weeks aren’t that small, it’s usually best just to keep them moving. This usually works out well since a lot of young skiers also participate in other sports. When the ski season is over, they can easily stay active doing something else while still taking a break from ski training. Older skiers 18+ and full-time ski racers will need to be more aware of their resting time:
- Ages 13 – 18: No substantial time off needed. Get them out for some spring skiing if possible and involved in other sports.
- Ages 18 – 23: Two to three weeks away from structed workouts
- Ages 23+ to master skiers: Time off will depend greatly on how much yearly training an individual has logged and how many races they competed in. (see below)
Number of hours trained:
Total number of hours trained in the previous training year will determine how much rest an athlete might need in the off season.
General guidelines:
- Less than 300 hours trained yearly: No off time needed
- 300 – 500 hours trained yearly: 1 -2 weeks away from structed workouts
- 500 – 700 hours trained yearly: 2 -3 weeks away from structured workouts
- 800+ hours trained yearly: Up to 4 weeks away from structured workouts
A skier that has trained a lot over the last several years can benefit more from a longer resting period. Once a skier has built up to training 800+ hours for several years they accumulate a substatial amount of base fitness. This base fitness will not be disrupted by 3-4 weeks of easier training and in some cases a larger break will actually help their long term (macro) super-compensation and allow their bodies to absorb more training during the summer months.
Amount of racing done:
There is a big difference between racing 5-10 times in a season and 30+. Elite Super Tour and World Cup skiers can often race more than 35 times from Nov - April. This amount of high intensity takes a larger toll aerobically, muscularly, and mentally.
A lot of master skiers train substantial amounts during the winter but only focus on a few races per season. Master skiers who are training 600+ hours per year can still benefit from a few weeks or relaxed training but what really matters is the number of races.
Consider these recovery guidelines for number of races in a season:
- 5 races or less: Do one intensity workouts every 7 days during April
- 5-10 races: One intensity session every 10 days during April
- 10-20 races: One intensity session every 14 days in April
- 30+ races: One or two intensity sessions in April
Bottom line is all skiers should incorporate some intensity into your spring recovery. Light intensity sessions actually help with overall recovery and will help athletes maintain their aerobic capacity in the off-season.
Some athletes prefer to have a planned intensity session. I actually recommend focusing on short bouts of high intensity during April rather than substantial threshold sessions. Small amounts of L4 training in April can help maintain fitness without over taxing the body.
What are forms of unstructured spring intensity?
I like to go with the flow. If you still have great skiing and grooming and conditions are amazing one day, go out and do some short hard intervals or a 5km TT. If you are out in the mountains on a hike or ski tour, throw in 30 mins of hard skinning or hiking.
Fun ski races, running races, bike races, or anything that will be stress free and motivating athletes for the new training year are all great April intesnity options.
During April we will recommend certain intensity session in the NTS plans but feel free to replace those sessions with whatever sounds convenient and fun for you.
Do’s and Don’ts of April recovery:
- Do try to relax and not focus on skiing (even if it’s for just one week!)
- Don’t go more than 2-3 days without activity, even if that activity is light walking, jogging, crust skiing, swimming, golfing, … just about anything!
- Do spend some time working on body care, flexibility, and recovery massage
- Don’t jump into cross training too quickly. This includes resisting the urge to go crush yourself in the gym or jump into track intervals. We will get there! Too much too soon will surely lead to injury.
- Do sprinkle in ski specific training every 4-5 days and take advantage of spring on-snow skiing opportunities. This will help transfer specific strength and technique gains into the new training year.
If you have questions about how to build a recovery plan specific to your needs, please reach out by email.
