July Threshold w/ accelerations

During mid-summer, building an efficient aerobic base through L1 and L3 training is crucial. This base training will allow us to build mitochondria and carry more oxygen to our muscles. Building this base in ski specific modes (rollerskiing, ski walking, bounding) will help even more when it comes to increasing efficiency while skiing. 

With so much low intensity training we can’t forget one of the most important elements of ski racing: moving fast. This is why starting in July, we will incorporate accelerations into some of our L3 interval sessions. This is especially beneficial for athletes who are training for long distance marathons and mass start races. 

This mid-summer interval session focuses on controlled uphill skating while at the same time working on fast accelerations. This training method will teach the body to recruit type 2 (fast-twitch) muscle fibers within an aerobic session. Need to work on changing gears during a distance race? Or increasing your ability to bridge a gap during a mass start race? This interval session is perfect for you. 

WARM UP: 

25 min L1

5 min L2

Dynamic stretching

2 x 10 min L3 (controlled pace all uphill) 2 min recovery between intervals 

3 x 10 second sprints (done on flat terrain) 1 min recovery between sprints

2 x 10 min L3 (controlled pace all uphill) 2 min recovery between intervals

3 x 10 second sprints (done on flat terrain) 1 min recovery between sprints

GOAL: Identify tempo, muscular, and technique changes between L3 pace and flat sprint pace. Teach our bodies to use multiple fuel sources to convert energy. 

This is a great session to shoot video and review afterward. Does your sprint technique change later in the workout when you are under fatigue?

Lactic acid goal: 3-4 mmol