L4B - NatuRal InteRvals

We have prescribed L3 steady state a few times during the off-season but this is the first time this Fall that the plan calls for L4B steady state natural intervals. As a reminder anytime we use the term steady statewe are referring to one really long interval. The term natural intervalsmeans using the natural terrain of the road or trail to dictate when you will go hard and when you will recover. 

We are combining these two methods for an L4B focused workout. I think intervals like this become really important as we get closer to the season, especially if you can find ski-realistic terrain. Natural intervals are great for helping us practice carrying speed through different grades and reminding us how to read the terrain in front of us to gauge our effort, just like during a ski race. 

The varied, and sometimes short, recovery time between hard sections will help familiarize ourselves with pacing for longer distance races. This is also why I am recommending an L4B pacing for this workout. (as a reminder L4B is just 1-4 heart beats above anerobic threshold. Or a manageable 5 – 10K race pace) This workout is a great opportunity to play around with attacking the hills and figuring out how to make small adjustments in your pacing so you can continue to work hard during each uphill section. 

L4B Natural Intervals

25 – 35 minutes steady state 

Mode: rollerskiing or running with poles. 

20 minutes easy skiing 

1 x 5 mins L2

1 x 5 mins L3

5 x 10 second speeds 

Dynamic stretching 

Choose terrain that is rolling and realistic to ski trails. This might require skiing back and forth on a section of road several times or using a loop. If you prefer to do this workout running with poles the local ski trails might be a perfect place. Start skiing at a continuous pace trying to target a +1-4 heart beats above anerobic threshold on the climbs. This shouldn’t feel all out, just fast and comfortable. Us this pace on uphill and flat terrain but use the gradual-downhills and downhills to ski easy and recover. 

At the beginning you might notice more variation in your heart rate between the uphill and the downhill sections, but throughout the workout you will notice your heart rate leveling out due to the quick and erratic recovery time. That’s what steady state training is all about. 

The ski season is approaching which means we should be training our body to push hard and recover quickly to mimic the demands of racing. If you have done a good job building base fitness over the summer it should become easier to distinguish subtle difference in pacing. The fitter and stronger you become the easier it should be to feel a noticeable distinction between L3, L4B, and L4 so this workout can be a good barometer of that. 

Any time we are doing a steady state workout technique is always important to remember. Try to use a variety of techniques and tempo changes to suit the terrain so we can teach out bodies to become more efficient at gear changes and changing movement.