SpRint Intensity PyRamid
Here at NTS we have talked about gears a lot throughout the summer. As a reminder ‘gears’ is a word we use to describe slight variations in pace and tempo. For example, a successful skier doesn’t just have one 10k pace they use from start to finish., instead they need to read the terrain in front of them and change up their pace and tempo accordingly.
This type of surging effort, where a skier needs to push hard then recover, is pretty unique to cross country skiing. This is why we prescribe sprint style intensity sessions. Remember, sprint intensity is categorized as any interval less than 2 minutes in length.
Previously on NTS we have reviewed the Losnegard study which identifies the importance of short (30 seconds - 1 min) intervals and highlights skiing as not just a pure endurance sport but a power-based activity. Losnegard's study showcases the importance of these shorter interval sets, even for pure distance and marathon racers.
So far this summer our plan has recommended a few 30 second interval sessions so far in the prep period. This is a go-to workout for elite skiers around the world. However, as we get closer to the racing season it’s always a good idea to progress these workouts and take them to the next level by making them even more racing specific. As we know hard efforts and hills within a ski race are not just 30 seconds long, they very in length, which is the concept behind a Fall Sprint Intensity Pyramid.
Session: Sprint Intensity Pyramid
Best done on skate or classic rollerskis
Warm Up:
20 min – easy skiing
5 min L2
5 minutes easy
5 minutes L3
5 minutes easy
dynamic stretching
Interval:
Sprint Intensity sessions are great opportunities to work on transitions. For this particular workout we want the majority of each interval to be on a hill, but use a flat into a hill or a hill into a flat section. This will force you to work on skiing smooth and quick transitions into and out of uphill terrain.
Interval set: :30, :45, 1:00, 1:00, 1:00, :45, :30 - with double recovery – x2 sets
Example:
30 seconds on
1:00 minute recovery
45 seconds on
1:30 recovery
1:00 minute on
2:00 minutes recovery
Etc..
After the first set, ski easy for 10 minutes then repeat a second set
GOALS:
- Always remember to think about gears and changing your tempo to suit the terrain.
- Start the first part of the pyramid fast but relaxed. The effort shouldn’t be so hard that you are having to lean on your poles and catch your breath for a long time after each interval. Remember that sprint intensity is not ALL OUT.. it is fast and relaxed: approximately a fast 4-minute interval pace split up into higher quality segments.
- The last 45 and 30 second intervals of the pyramid are perfect opportunities to think about and practice maintaining good technique even under fatigue.
- This workout is also designed to teach the body to recover more quickly between efforts. You will find that super fit athletes will tend to recover quicker between these short intervals. Skiers at sea-level will recover quicker than athletes >4000 ft.
- Our goal physically and technically is to become more comfortable at this uncomfortable pace, which is slower than a speed but faster than normal L4 intervals.
