by Hans and
Franz;
Section 9: Off-Season 1
Aerobic fitness is one of the foundations of cross-country
skiing. It takes a long time to develop it and the best
time to do this is the off-season. If you are wondering
how many hours it will take, consider these figures. An
elite racer might train 12 to 17 hours a week. Citizen
racers might train 9-12 hours a week. For performance
and recreational skiers 4-9 hours a week is certainly
a reasonable goal.
Off-season training for cross-country skiers involves
four monthly cycles. Each of these cycles consists of
a progressive increase in training level over three weeks,
followed by a fourth easier week, that is about equivalent
to the second week in intensity. The next four week cycle
then begins at about the level of the third week of the
last cycle. The theory behind this approach is a constant
progression in training, but with adequate time for recovery
built into the schedule.
The other principle to keep in mind when working on aerobic
fitness in the off-season is to mix things up. This advice
applies to times and distances and forms of exercise.
So, for example: Do long slow distance running one day,
easy natural intervals on roller skis or roller blades
another day, followed medium distance on a bicycle the
next day. Long slow distance work is especially important
for building a good aerobic base. Long slow distance work
generally involves work outs of around two hours done
at a moderate pace, say 70 to 85 % of maximum heart rate.
Don't forget to work the upper body as well as the lower
body. Experiment with legs only, arms only and combined
workouts. You might also consider dedicating more workouts
to the areas where you feel you need the most improvement.
For most of us that will be the upper body. Typical 'legs-only"
exercises are running, roller skiing, and bicycling. Good
"arms-only" exercises include double poling
on roller skis or roller blades, rowing, or paddling.
One of the best "combined" exercises is roller
skiing, but many of the same benefits can be obtained
from simply hill running with ski poles.
If you are just starting an exercise program, consider
simply walking more. Just walking three times a week for
a half hour and one time a week for two hours will dramatically
improve your fitness. A good time to go walking is right
before lunch. Exercise is an appetite suppressor in some
persons and this can help us avoid eating those big lunches
that make us torpid all afternoon. Others may prefer working
out after work. Whenever you choose, make it easy to exercise.
Don't join a health club on the other side of town; you'll
hardly ever go there after the novelty wears off. Find
a place to exercise where you work, on the way home, or
in your neighborhood. Another motivator is to find a training
partner. The obligation to meet your partner can get you
going when you might otherwise have sloughed off. Training
with a partner even part time is fun because you have
someone to whom to talk, with whom to compare progress,
and with whom to share accomplishments.
