Mid-summer is a perfect time to start integrating some focused gear changes into our threshold (L3 ) training. It can be easy for athletes and coaches alike to get stuck executing the same type of threshold sessions throughout the summer, typically a 5 – 10-minute interval on gradual uphill terrain. There is nothing wrong with this type of ‘bread and butter’ interval session, in fact it’s a great way to ensure you are logging a lot of L3 on-time throughout the prep period, but we also need speed changes within our intervals.
By mid-summer most elite level skiers have been performing weekly controlled L3 sessions focusing on a manageable pace, controlled heart rate, and a specific 3 -5 mmol of lactate. This is exactly what we need in order to build a solid aerobic base but I also like to remind athletes what it is we are training for. We are training not to be able to ski at a certain heart rate or in a certain zone, but to ski fast! Get from point A to point B as quickly as possible. This L3 session with fast finishes is a great reminder of this and a perfect opportunity to work on gear changes and prevent skiers from getting stuck in a slow, grinding L3 interval pace.
Session: L3 with fast finishes
Best done on skate or classic rollerskis
Warm Up: perform a pretty standard warm up for L3 intervals but throw in a few 10-15 second speeds at 80 – 90 % max effort as part of the warmup.
20 min – easy skiing
5 min L2
5 min w/ 3-4, 10-15 second speeds building in intensity
Interval:
Find rolling terrain that finishes with a flat section of road. Loops are great or out and back. Ski each interval in a controlled threshold pace but accelerate into a sprint finish for the last 20 seconds. Work on having a distinct change in pace even after having skied at threshold for the past 6-8 minutes. Focus on good technique during your sprint finish even under fatigue. Take a slightly longer recovery than you would during traditional L3 intervals.
Example:
6x7min w/ 20 seconds fast at the end of each interval
5 min rest between intervals
Goals:
Log a good 40- 50 minutes of on-time in threshold and also have enough recovery between each interval that the finishing sprint does not compromise the other intervals. It can be easy for the finishing sprint to bump your lactate up into an L4 range, but having slightly longer recovery and keeping the sprint under 20 seconds will help keep preserve the L3 integrity of the workout. Focus on finishing sprint technique and having a distinct gear change.
This sessions is great to do in groups in order to race each other in the last 20 meters. If you have a big group on hand coaches should be mindful to mark out a ‘start zone’ for the final sprint to discourage the group from ramping up the L3 pace throughout the interval. The goal should be to maintain controlled threshold pace unlit the very end of the interval.
