August is the time when elite skiers begin to mix in more L4+ intensity. While L3 and sub threshold intervals remain the primary focus in August, we will now implement more L4 and take our sprint intensity sessions up a notch. Sprint Intensity refers to any interval less than 2 min and help skiers of all ages, distance racers and sprinters alike, improve their top-end efficiency and power.
This month's sprint intensity is designed to build off the standard sprint intensity session we have recommend during June and July (3 x 8-10 x 30 seconds). This week we extend our sprint intensity duration to 60 seconds but keep the recovery time relatively high.
Longer recovery time is one of the ways we distinguish sprint intensity from lactate tolerance intervals. Lactate tolerance intervals are often in the 60-90 second range but with very short recovery. 60-90 second sprint intensity intervals however will incorporate more than double the recovery between intervals to prioritize quality movement and technique.
This 60 seconds sprint intensity is taken out of the track and field playbook. Each 60 second interval is followed by 4 minutes of rest so athletes can focus on top end pacing and refining their racing technique. We recommend this long recovery to ensure each interval is as good as the last. Primary goal is to log 10 minutes of the best skiing you have ever done!
Warm up:
25 min L1 skiing
5 min L2
3 min L3
dynamic stretching
Intervals:
8-10 x 60 seconds with 4 minutes recovery
ski around easy L1 during the 4 minute recovery
Terrain:
Rolling terrain. If you are doing the session double pole only look for moderately flat terrain. If you do this session skating chose terrain with one moderate hill and flat sections. We often use a rollerski track for this session for the most ski-specific terrain possible (corners and transitions). We recommend using the same section of road or track for every interval. This strategy allows skiers to find ways to improve their time based of effort and efficiency. How can you make subtle adjustments in your technique and pacing to improve your time? This reflects the track-based nature of the workout.
Pacing:
Fast but not all out. These intervals are L4+. So slightly harder than a 4 minute interval pace but still not all-out max. We want to train a pace that is fast but sustainable for each interval. The last interval should have the same quality as the first if not better. If you wear a heart rate monitor don't get too caught up in whether your watch is reading L3 or L4 heart rates. The max heart rate for each interval might remain slightly lower than a standard L4 interval session but the effort will be high.
Goal:
Improve our comfort, efficiency, and power at an aggressive race pace
lactic acid - 8-10mmol
Attached video is raw footage of the BSF team doing 10x 60 sec at Crosscut
