Race Prep 101
By Andy Newell
Race prep is a term we use to describe the training session we do the day before a competition. The duration and intensity of a race prep workout might vary slightly for individuals, but I will go over some general race prep protocols used by elite skiers. In my opinion there are two major things I want to accomplish in a race prep workout.
- Have a good idea of what techniques, tactics, and pacing I’m going to use during specific sections of the course and have the confidence to execute them on race day.
- Ski enough so that my body is primed-up and ready to push hard the next day without having the session be too taxing. Leave the session with my muscles and lungs feeling energized, warmed up, and awake.
The protocol for achieving number one will be the same for both distance and sprint races. While skiing the race loop and inspecting the course it’s always a good idea to constantly be taking mental notes on the terrain.
Where are the challenging climbs?
What kind of technique (V1, V2 etc.) should I focus on during this section for course?
What are some technique cues I can use to stay focused?
Are there any corners to watch out for?
How can I carry my speed through transitions?
Similarly, we can take mental notes on a pacing strategy as well.
Where can I conserve energy?
Should I hold back on this climb, so I can push hard across the flat?
At what point can I hammer all out to the finish?
Depending on whether or not the race is mass start or individual mental notes on tactics can be helpful too.
Where are the best places to draft?
Where can I attack?
Will certain sections of trail or tracks have faster snow than others?
Are there any tactical downhills or important places to pass?
By taking into consideration these three categories during a course inspection I can finish up a race prep workout knowing exactly how I would like to ski each section of the course whether it’s a 1k sprint loop or longer distance laps.
Establishing the right duration and intensity for your race prep will take some practice but I recommend having one routine for longer distance races and one for short races and sprints.
Race prep before a distance race:
30 minutes easy skiing, course inspection, ski testing
5 minutes controlled L3
4 minutes L3- building into L4
3-4 light accelerations 20 seconds – 1 minute in length. Not a sprint but try to mimic the pace you will use during the race. This is a great way to ski specific sections of the course at a higher speed and dial in which technique will work best on race day on that terrain.
Short cool down.
Total workout time 1:00 – 1:30
Race prep for sprint races
30 mins easy skiing, course inspection, testing skis
1x through the course at controlled L3 pace
1x through the course L4 pace (if you have not done any hard intervals lately. If you have you can cut this one out)
2 x 90 second at controlled sprint race pace. This is not an all-out sprint but a fast and relaxed pace to help dial in the right technique and to practice specific ‘lines’ though the course. I like to split the sprint course into two sections and do one on the first half and one on the second half.
3-6 x 10- 15 second speeds including a few starts, finishes, or important transitions on course.
Short cool down
Total workout time 1:00 - 1:30
I recommend trying out each one of these routines before a race or time trial and adjusting the protocol to fit your needs. I think it’s important to remember how to listen to your body and pay attention to how much hard skiing you have done in the days leading up to the competition. If you have raced recently or had several intense workouts you probably will not need a very aggressive race prep. If you have had several off days in a row it can often be helpful to wake up the body with some more intensity incorporated into your race prep. A good rule I’ve picked up over the years is that you want to feel better at the end of your race prep than you did when you started the workout, if you can achieve that you’ll be ready to rock the next day.