Mass StaRt Intervals - L4/L3
With many of us focusing on races like the Marciolonga, Birkie, BMT, etc it's important that we sometimes create interval sessions to reflect the demands of these mass start races. This is something we don't do very often during the off-season because we want to keep our training much more generalized during the summer by either focusing on L3 or L4 intensity. This helps us build a solid base so during the winter we can transition to more event specific interval sessions.
One of the challenges of mass start races is being able to start hard without over exerting yourself. Strong mass start skiers can also adjust their pace and push out of their comfort zone slightly, then recover time and time again.
This combination L4/L3 session is designed to help us train for these mass start efforts.
Session:
3 - 5 x 10 minutes - 3 minutes recovery
within each 10 minute interval:
1 min L4
4 mins L3
1 min L4
4 mins L3
Warm Up:
20 minutes easy skiing
1 x 5 mins L2
1 x 5 mins L3
5 x 10 second speeds
Dynamic stretching
Intervals:
This session is a lot like L4B natural intervals but slightly different because we are focusing on distinct speed changes to reflect mass start racing. One thing that makes these intervals unique is the recommendation to start the first minute L4. This is basically backwards from what we normally practice, even while doing L4 intervals we often recommend starting in control.
Now that we are in the season however it's important that we sometimes train the initial fast pace needed for mass start racing. During the first minute try to hit an L4 pace, but realize that in just 60 seconds of hard skiing your heart rate might not reach L4. Thats totally fine, we just want to practice starting hard, jacking up the lactate slightly, then settling into a L3 pace.
After you have skied for 4 minutes in L3 it's time for another 1 minute of L4. If you can time this minute to take place on an uphill (or terrain that you feel typically breaks up a mass start pack) Think about what parts of the course usually get tough for you during races.
Goals:
- The big goal for this workout is to practice starting fast but then also recover after the effort.
- After each 1 minute L4 effort try not to completely 'walk the dog' we would say. Instead try to slowly decrease your effort and give your body time to settle into L3. It won't happen right away but we want to practice continuing to ski well technically while still letting our body recover.
Lactate goal: 6 mmol at the end of each interval
