L4B - Rolling InteRvals

We have prescribed L3 intervals on rolling terrain a few times during the summer. We can sometimes get stuck in the habit of doing intervals all up hill in the summer, so switching to more rolling terrain can be productive for refining our ski technique and building efficiency at speed. Being able to ski technically well and efficiently at fast race speeds in crucial to winter success. 

L4B is a targeted training zone that corresponds to just at or just above lactate threshold. This is not a max race effort, but it is harder than the controlled L3 pace we have recommended during sub-threshold intervals. Our heart rate should never be more than 2-4 heat beats above lactate threshold 

I think intervals like this become important as we get closer to the season, especially if you can find ski-realistic terrain. Rolling 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. 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

15 – 35 minutes on time 

Mode: rollerskiing or running with poles. 

20 minutes easy skiing 

1 x 3 mins L2

1 x 2 mins L3

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. 

One thing to think about during this session is how to manage your pacing. Play around with holding back slightly on the climbs to ski well on the transitions and flat terrain. Pay attention to how your muscles, respiratory rate, and heart rate respond to various terrain changes.

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. 

Technique is always a top priority in rolling intervals and provides the best opportunity to improve efficiency. 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.