As we get used to skiing on snow (or any time in my opinion) it's a great opportunity to incorporate some focused 1 pole training. This can be done during distance sessions or in this case during a L3 threshold training session.
Why? Skating with one pole helps us train a symmetrical push and lower body specific strength. It also is a great way to learn the motor skills needed to V1 on either side. Believe it or not skiing with one pole usually helps skiers stay more stable in the upper body while skating.
In classic technique skiing with one pole really helps train an effective kick. While on flat terrain I recommend using a kick double pole technique during the intervals and striding as much as possible.
Session: L3 with alternating 1 pole
Best done on early season snow, classic or skate, or on roller skis
Warm Up: perform a pretty standard warm up for L3 intervals. Keep the warm up 2 pole skiing with a mix of techniques.
20 min – easy skiing
5 min L2
5 min w/ 3-4, 10-15 second speeds building in intensity
Interval:
Find terrain that is not particularly challenging especially for classic intervals. Don't worry too much about heart rates zones just focus on technique.
8 minutes L3 (with right pole)
2 minutes recovery
8 minutes L3 (with left pole)
repeat for 4 - 6 intervals
Goal
I can't promise this session won't be frustrating at times but you will thank me for it later! If you can hit your kick while skiing with 1 pole you can definitely do it with 2. If you can V2 in a stable stacked and dynamic position with one pole, you can with 2.
Since this workout has more of a technical focus it's fine that heart rates won't be super high. Its a great opportunity to work on low end L3 efficiency.
