Active Recovery – very light distance training designed to help the body recover from intensity training or racing. Usually 10 min to 30 min in duration. At or below L1 pace.
Band work – also known as glute band or ankle bands Using big rubber bands around the ankles and knees to strengthen hips and glute muscles
Body Position – The position on a skiers body while they are gliding or pushing off of a ski. A view from the side can indicate a skier’s body position.
Bounding – also knows as elghufs or running with poles. Usually done on uphill terrain to mimic ski technique.
Compression – A term to describe the crunch of the upper body in skiing which allows skiers to use their core and upper body muscles
Contrast training – Pairing together a weighted or resisted exercise followed by something unweighted or assisted.
Cross training – A mode of training other than rollerskiing or snow skiing
Distance – term used to describe base fitness training often entirely L1. A pace that can be maintained for several hours
Dorsiflexion – Also known as shin angle. The distance between the knee and the toe.
Double Pole – abbr: DP a technique using the upper body poling with both poles at the same time. Usually used in classic races on flatter terrain.
Drop ins- A speed or acceleration where the skier builds up speed first, usually by dropping in from a downhill, then does a 10-15 second acceleration. This speed training is used to work on max velocity.
Dynamic – A term used to describe precise, quick movement of the body
General Strength – A strength phase focused on working large muscle groups in general motions. Typically, the first strength phase of the training year or used when skiers want to increase an all-body strength or maintain muscle mass. Reps in the 8 – 15 range
Intensity - General term that refers to interval training. Any training above L2
Jump Skate – A skate skiing V1 technique used at high speeds on uphill terrain. Looks like skiers are jumping off the ground
Lactate – or lactic acid is an organic acid found in all muscle tissue. (the burning sensation we feel in our muscles while going hard) . Lactate will be affected by how much oxygen is in the blood which is why skiers use lactic acid readings as a way to monitor training zones accurately and as a way to monitor efficiency and improved fitness.
Lactate tolerance- maximal short intervals with short rest
Levels - Also know as training zones. L1-L5 = Zone 1 - Zone 5
Level 1 – abbr: L1 Easy distance training pace – less than 2.0 mmol lactic acid. Can chat comfortably while training.
Level 2 – abbr: L2 Rarely a targeting training zone. Used for uphill specific strength training or specific technique work. 2 mmol lactic acid reading
Level 3 – abbr: L3 Also referred to as threshold training or sub threshold training. Longer distance race pace. 2-4 mmol lactic acid. Able to maintain for 20+ minutes for juniors 40 + minutes for adult racers. Interval durations 4 – 15+ minutes.
Level 4 – abbr: L4 or Vo2max intervals Hard race pace. Above anaerobic threshold. 5 – 8 mmol lactic acid reading. Thought of has short distance race pace. Interval durations ranging from 3 – 8 minutes
Level 5 – abbr: L5 also knows as Lactate tolerance. Maximal intervals usually 1 – 2 minutes in length with short recovery. Not necessarily max hear rate but max lactic acid 8+ mmol.
Macrocycle – The longest cycle of a skier’s training phase. Typically panned in a one year cycle. One year of training makes up a macrocycle
Max Strength – A strength training phase used to maximize muscle recruitment in the body. High weight and very low reps. 2 – 5 range. Usually, a phase followed by power and velocity strength
Mesocycle – A phase of supercompensation consisting of 3 – 5 microcycles built into a training plan. Mesocycles reflect a short-term training these we would like to accomplish and a specific training adaptation we would like to make
Microcycle – the shortest phase of supercompensation in ski training. A phase of stress and recovery lasting for 2 – 7 days
On time – the total amount of time spent going hard during an interval session
One pole – the training technique of skate skiing or classic skiing with one pole. The arm without the pole still goes through the motions. Designed to help skiers train a stable body position
Over Distance – appr: OD defined as a distance or time longer than what an athlete typically races. Most skiers categorize over distance as a workout longer than 2.5 hours done mostly in L1.
Peak – A term used to describe a skier at their best fitness of the season. Skiers will try to peak for major championships by adjusting their training volume with a taper
Periodization – the strategic implementation of specific training phases over a period of time. The when and why of ski training
Plyometrics – abbr: plyo, dynamic jumps and hops done on foot to train power and velocity
Power Strength – A strength phase consisting of a mix of Olympic lifts, super sets, and plyometrics
Pyramid – A interval training method of increasing the duration of each interval then working back down to a shorter interval
Race Prep – The workout done the day or days before a ski race usually encompassing some light intensity and speed training
Single Pole – A specific strength training mode where athletes use classic style upper body motions without using the legs
Specific Strength – Focusing on upper body or lower body ski motions. Usually done as hill repeats using double pole, single pole, or no pole skating
Speed – also known as Level 6 training Short bursts at maximal effort. Less than 20 seconds in duration. Usually done in multiple reps during a workout with adequate rest between reps.
Sprint Intensity – Fast but relaxed interval pace. Faster than L3 but slower than max speed pace. Intervals ranging from 30 seconds to 120 seconds
Starts – accelerating practice from a stand still. Usually 10-15 second speed used to work on acceleration
Stride – a term to describe uphill diagonal skiing. Also known as diagonal striding
Super Set – A strength training exercise where an athlete performs a weighted lift or jump into a body weight lift for jump
Supercompensation – also known as absorbing training A training response of stressing the body and letting it recover effectively improving a skier’s fitness and strength. The desired goal from periodization is supercompensation.
Taper – A phase of reduced training load. Usually used as a way to peak for a big event. A skier will reduce total training hours by up to 50% while keeping frequency of workouts and intensity relatively high.
Threshold - Usually refers to Lactate Threshold. The point between L3 and L4 when the body begins to work more aerobically. We often refer to L3 intervals as Threshold intervals, but really they are done at a sub-threshold pace.
Thoracic Spine – The upper back portion of the spine. Typically a very tight on skiers and a focus of flexibility in the gym during strength warm ups
Training adaptation – An improvement made in fitness and strength from supercompensation
Transitions – a term used to describe a changing of terrain on a ski trail. Downhill to uphill or uphill to downhill
V1 – Also known as off-set Uphill skate skiing technique where the skier poles on one side of the body while stepping up the hill
V2 – Also known as one skate. Skate ski technique where skier poles on both sides of their body combined with a symmetrical lateral leg push
V2 Alternate – abbr: V2 alt A high speed skate technique where the skier poles on one side of the body at the same time as a lateral push. Used on flat or slightly downhill terrain with lots of glide
Velocity – The training method used to increase a skier’s speed through plyometrics and dynamic ski specific motions. Training quick ground contact and limb movement.
Volume – A term to describe the total number of training hours during a period of time. A week of training with a large amount of easy distance training hours is knows as a volume week
