PReparing foR World Masters Events

The World Masters Championship event is the focus of many masters ski racers seasons. As a championship event, the schedule includes three individual races and one relay event spread over the course of one exciting week.  Arriving in at the venue healthy and ready to race fast is the goal of all of the athletes. 

For most masters, the format of four races in a one-week stretch is much more challenging than a typical race cycle of one (or possibly two) races in a weekend.  It requires one to not only be well-rested going into the week but also to have the capacity to recover between races and the stamina to sustain the effort throughout an entire week.  

A tapering and peaking plan for masters athletes is not unlike that used by younger athletes as is nicely presented the “Peaking 101” article.   A typical taper/peak program will follow a strong “build” training block with a recovery week and then focus on the plan to peak.  One key difference between masters athletes and our younger counterparts is the length of time needed to recover between hard sessions.  Whereas a younger athlete will start a taper/peak program three weeks out, we begin approximately four weeks before the event to accommodate a recovery week between the final “build” and the taper/peak program.  Additionally, we allow for several (4-5) days of recovery before traveling to Europe/Scandinavia in order to ensure that our immune systems are ready for the arduous travel. It can be challenging to take this much rest, particularly for someone accustomed to training nearly every day, but this rest will pay big dividends once you arrive at the competition venue.  It is always better to be over-rested and this is particularly true for masters athletes.

Throughout the taper and peak phases, we continue with maintenance strength, recovery workouts, and active recovery cross-training. In addition to a focus on recovery, masters athletes lose muscle mass at a much higher rate than younger athletes and therefore it is imperative to keep the stimulus going.  However, we do switch from a max strength program to more of velocity- and power-based maintenance strength approach (see articles here on these strength program types). 

The peaking period can be broken into four distinct phases as follows: 

Phase One: 26 - 21 days before the first race

As described in “Peaking 101”, one key element of peaking is the reduction in total training hours by as much as 60% from the highest volume weeks occurring in the build block prior to the peak block.  The goal in this phase is to recover from high-volume training and elicit a maximal/optimized super-compensation effect. 

Phase Two:  21 - 10 days before the first race

Following the initial rest week, we build fitness and speed, through a period of every-other-day intensity.  While some might find this daunting, we enjoy and savor the challenges and the new-found speed.  We give examples of these workouts below.  

Phase Three: 10 - 2 days before the first race 

Recover, travel, and prepare to race.  In this last phase of peaking it can be very difficult to sit still and not continue to push the intensity.  One coach once said to Betsy “now you must nail your shoes to the floor!”  With 10 days to go to the first race, the most important thing to do is listen to your body.  Go skiing, enjoy the scenery, do a few speeds and keep the overall stress levels low. During this period, most athletes travel to the venue (usually in Europe/Scandinavia) and need to adjust to large time changes.    

Phase Four: 2 - 0 days before the first race

Easy skiing with some short (1-4 minute) intervals help one recover speed and focus and get ready to race!  We also test skis and preview courses in these final days leading up to the event.  It is a busy, fun time, putting the final polish on a season of hard work. 

The ultimate goal of the process described here is to arrive “fast, fit, and fresh” at the start line of the World Masters Championship (or whatever your “A” race goal is). Following a “final build-recovery-peak” process will allow an athlete to bring a high level of fitness along with a well-rested mind and body to the start line and this will not only ensure your best performance but you’ll enjoy the races as well – which, after all, is the point!

Here are the workouts we have scheduled between now and the World Masters 

Championships starting on March 7, 2020 in Cogne, Italy. The days in between are easy skiing and active recovery or “off.”

Tuesday Feb 18

Natural Intervals L3-4

5 laps of 6-8 minutes on hilly terrain or terrain similar to the race courses in Cogne.

Thursday Feb 20

Aerobic Capacity Intervals L4-5

10 x 2 minutes decreasing recovery times from 2 to 1 minute (L5)

4 x15 speeds (practice finishes, accelerations to pass people) 

Saturday Feb 22

Group workout, 30 minutes of active time – 30-30’s and “speed play” on varied terrain including fast downhills

“Practice your performance”

Tuesday Feb 25

2 x 5 minutes L3 to warm up 

Then “Herringbone Hell” – 3 sets of 5 20-40 seconds of herringbone with 20-40 sec recovery (L5)

5 minutes between sets

Thursday Feb 27 

Aerobic Capacity L4-5

Short intense double poling session on gradual and challenging hills – 5 X 2-3 minutes with 2-3 minutes recovery

Practice Starts and Finishes

  

Tuesday March 3 and Wednesday March 4

Travel Day (s)

Thursday March 5 at Cogne

Recover and easy ski 

Friday March 6

Warm-up, course preview and pick-ups – 20 sec with 2 minutes (or more) rest

Saturday March 7

Racing Begins - 15km CL