This week we recommend adding 8-10 x 15 second over-speeds to a distance rollerski session.
Over-speed is a speed that uses a downhill or gradual downhill section of terrain so the skier is close to maximal velocity when they start the speed.
Over-speeds provide an important stimulus for athletes in the fall. A distinguishing feature of over-speed is the duration of each repetition. We recommend approximately 15-20 seconds. This longer duration speed forces athlete to learn how to maintain max velocity for longer periods of time providing a greater neuromuscular demand during the session.
Skiers have spent the summer months refining their technique and also building strength and power in the weight room. Over-speeds are unique because they force skiers to learn how to maintain high speeds without slowing down. This requires skiers to apply power effectively in a shorter window. At max velocity the timeframe for poling and pushing is reduced considerably.
Goals for an over-speed session
- Practice transitions from no-pole skating to V2 alternate and V2
- Practice dynamic skiing - fast arm motions, high hip position at the start of the poling phase
- fast pack skiing
