Article on VO2 Max Intervals from Ski Post
I
am going to call upon Dr Sue Dobson's (former head exercise physiologist for
the US Ski Team) explanation and general assessment of why we do VO2 max
intervals. She states that the aim is to stimulate a steady state at a
maximal load. The idea is to maximize time at the appropriate load.
Max stroke volume is the key to max VO2. Max stroke volume cannot be
challenged at less than max load, so time must be spent at maximum to improve
max stroke volume and max VO2.
It
is important to look at the overall perspective of what is happening to the
body when we do such intervals. Technical and neuromuscular adaptations
happen simultaneously as well. Keep a strong sense of perceived effort to
assist with improving pace and technical form. Monitoring your heart rate
can be an asset or a liability depending on how you use this information.
It is critical to focus attention on your pace and perceived exertion and
utilize the heart rate monitor to provide valuable feedback. The heart
rate monitor should not dictate your training however.
It
generally takes the heart rate about 1.5 to 3 minutes to stabilize. It is
possible to build up to a max heart rate quicker, but excessively high lactate
accumulation will occur. This is counter-productive. Therefore the
general length for max VO2 intervals is between 3 and 6 minutes in
length. This develops a balance between allowing the body to ramp up to
achieve maximum stroke volume and not too long that you need to slow the pace
to lower than a max stroke volume pace.
This
heart rate lag is also witnessed when training effort is decreased after the
interval. The ramp-up of the heart rate during intervals is
individual. The ramp-down of the heart rate after exercise is dependent
on the individual and the individual's present fitness. A high level of
fitness will allow for a more rapid recovery rate. Other variables can
affect this - for example altitude and hydration. Altitude, for example,
will require more recovery time between intervals.
I encourage you to keep an eye on pace and effort of each
interval. The goal is to maintain the same distance each interval or
possibly go further each interval. Focus on strategies that will improve your
pace, yet maintain the same intensity (heart rate or lactate). For
example, modify technique or cadence. Your heart in combination with the
pace can provide valuable feedback as to whether the modifications improved
your performance. Also watch your heart rate recovery rate between
intervals. Are you fully recovering? Remember there are numerous
reasons why this is changing. A decrease in recovery rate may mean an
improvement in performance or the simple fact that less lactate was produced in
the last interval. Less lactate could mean better biomechanics or more
consistent pacing. An increase in heart rate may display inconsistent
pacing or dehydration to name just a couple of possibilities.
Remember
that heart rate monitoring is a means to monitor, but certainly not the
"ends." There are numerous debates questioning whether muscle
fatigue dictates heart rate or heart rate dictates muscle fatigue. The
debates between the traditional studies by AV Hill on monitoring VO2 versus the
more contemporary studies by Dr Tim Noakes on the Central Governor Theory
(brain and nervous system) are on-going. The reality is that both
compliment one another and ONLY looking at heart rate for your training will
likely stifle performance more than enhance it. However, using heart rate
as a tool and keeping heart rate in context to the numerous parameters that can
affect performance can enhance performance.
In
short, do intervals that are 3-6 minutes in duration with complete
recovery. The pace should be such that your first interval is as fast as
your last.
Bryan Fish, CXC Team Vertical Limit Head Coach
Five Technique Pointers
by John Baauer, two-time olympian from Hayward, WI who just finished 5th in the Noque 51K ski marathon on Jan 39th
1, The
first pointer is to correctly tighten pole straps. This is not a silly
idea, because it is rather helpful in setting up proper wrist position
and allowing pendulum-like arm swing. So the pole straps should be
tightened enough so that the poles stay up in the air when you extend
the arm (like at the end of the arm swing.) So many times the mistake
is for skiers to grab at the pole leading to "wrist-flicking."2. Second, the wrists in poling need to be kept at a slightly flexed position . So when you are standing with your arms at your sides wrist flexion means to bring your fingers "in" or toward your body. Skiing with flexed wrists, as weird-sounding as it seems inconsequential, is key to proper body position. It helps to keep our arms close in to the body and preserve the relaxed arm swing. Skiers with extended wrists are often the ones trying to grab their pole handles (which are too loose), and this mistake sets them up for a bent arm swing.
3. Third, is to ski with a pendulum arm swing. (This is the opposite of the bent arm swing.) The arm swing is the return motion of the poling phase, the recovery phase, and it is important for setting up good rhythm of the stride. Proper arm swing is what helps us propel down the track (arm momentum helps us run up hills easier), as well as create relaxation in the ski stride cycle. So the arm swings at the shoulder, like a pendulum.
4. Four, is to adopt an upper body position with a rounded lower back. This position sinks the hips almost like squatting--but it's really a pelvic tilt forward. This position allows the body to use the strong gluteal/hamstring muscle combination, rather than the quadriceps muscles. In order to NOT be squatting, and to use a high-hips position we have to have flexed ankles, where we lean our entire body forward (with the soles of our feet on the ground) only through a bend in the ankles.
5. Five, practice small ski movements through the use of specific isolation drills on easy terrain;
i.e. ski classic and skate without poles and focus on the leg movements. Try to ski with hard pushes and gain lots of relaxed glide time. Or you can double- or single-pole on easy terrain, and again practice the relaxed arm swing.
I hope these pointers can help you better understand proper technique and gain the most from skiing.
posted Tuesday, December 15, 2009
This chart from the United State Ski Association lays out the stages of athletic development over the lifespan. Team, Gogebic follows this philosophy in our coaching. Whether you're involved for physical fitness, team camaraderie, or athletic achievement, skiing with the team has its place at any stage in the lifespan.
Heart Rates and Training Zones
At the Kick-Off we reviewed the basics of training and introduced the concept of training zones. Basically, we learned that the best way to improve fitness, ski longer and faster is to mix up our workouts. Harder or easier workouts are what most of us need, rather than the mid-level effort that we tend to prefer! The handout from the kick-off is published below.
We will continue to look at training zones throughout the year.
Ken & Jackie
A Basic Understanding of How Training Works
Presented at Team Gogebic Kick-Off 11/08/09
Training
Terms
VO2 Max -
the maximum capacity of an individual's body to transport and utilize oxygen
during exercise. In other words, VO2 Max is our aerobic potential. This is
largely genetically determined. Lance Armstrong and Bjorn Daehlie have two of the
highest VO2 Maxes ever recorded. Most of us do not train highly enough to be
limited by our VO2 Max.
Lactic Acid
– one byproduct of metabolism. The amount of lactic acid in the blood
correlates with our heart rate and the duration of exercise. Too much lactic
acid impedes performance.
Lactate
Threshold – the point at which we exceed our ability to clear lactic acid from
the blood and performance diminishes. This point rises with proper training,
enabling us to utilize more of our VO2 Max; our true potential!
Max HR – the
fastest our heart is able to beat.
What
are we doing when we train?
1. Training places a stress upon the
body.
2. Because of this stress, our body initially
fatigues and becomes temporarily weaker.
3. With appropriate recovery
(rest, nutrition, water, sleep) our body rebuilds damaged tissues.
4. When rebuilding it overcompensates
so that it is now stronger, resulting in a higher fitness level.
Training
principles: How can we achieve optimal training effects?
1.
Frequency
– How often. 4 – 6 sessions per week.
2.
Intensity
– How hard. 80% of training should be low intensity. 20% should be “hard.”
3.
Duration
– How long. The higher the intensity, the shorter the duration.
4.
Progressive
overload – Gradually increasing training stimulus over time, no more than 10%
per week total time or longest distance.
Prescribing
training intensity
1.
To
effectively train workouts need to be performed at the correct intensity. Why?
Because physiological adaptations vary depending on the intensity at which you
are training.
2.
There
is a linear relationship between HR and intensity. Therefore, if you know your
HR you will know how hard you are training.
3. HR is used to prescribe training
intensity by establishing target HR training zones. The simplest and most
effective way to set up these zones is to use a percentage of your maximum HR.
Max HR should be measured during hard exercise, not estimated from age-related
formulas. We can assist you in determining your max heart rate.
|
Training
Zone |
Type
of Training For Each Zone |
% of Max
HR |
Talk/Focus
Test |
|
|
Recovery
workouts |
<60 |
|
|
Level
1 |
Long
Slow Distance/Overdistance (base
training) |
60-70 |
Can
speak in full sentences |
|
Level
2 |
Moderate
Endurance Pace (garbage
zone) |
70-80 |
Can
speak a few sentences at a time |
|
Level
3 |
Lactate
Threshold Zone/Race Pace (tempo
workouts, races 1 – 1.5 hrs.) |
80-90 |
Can't
talk easily but can think clearly |
|
Level
4 |
High
Intensity Pace/Anaerobic (intervals,
shorter races, end of longer races) |
90-95 |
Need
to focus to maintain intensity |
|
Level
5 |
Sprint
Pace/Red Line (finish
line/explosive intervals) |
95-100 |
Really
hurting and struggling to maintain intensity |
Recovery Workouts
1. Performed after hard
workouts or races.
2. This is not training,
but preparation for the next training session.
3. No stress on the body,
an easy session to speed recovery.
Example: 30 minute walk the day after a hard
workout
Base Training
1. Measure duration in time
not distance.
2. Increases ability to
transport and use oxygen.
3. Increases muscular
efficiency.
4. Prepares your body for
high intensity workouts.
5. Prepares your body for
the physical stress of long races.
6. This is where we should
be spending most of our training time.
Example: 3 hr. ski to prepare for the Birkie
Garbage Zone
1. Training too hard on
easy days.
2. Training too easy on
hard days.
3. This zone offers the
least physiological benefits.
Threshold Training
1. Allows
you to use a greater % of your VO2 Max.
2. Causes
shift from aerobic to anaerobic energy production to occur at a higher
intensity.
3. Increases
ability to clear lactate produced.
4. These
workouts are important for improving race times.
Example: 2 X 20 min. skiing
with 5 min. rest between.
High Intensity Training
1. Shorter
races and time trials
2. High
intensity intervals
a. Increases
VO2 Max.
b. Strengthens
the heart muscle.
Example:
4 X 4 min. with 2 min. rest between
3. Speed
work
a. Performed
above race speed.
b. Increases
power.
c. Improves
technique at hight speed.
Example:
4 X 50 m during 2 hr. ski
4. Consumes
the least amount of our training time. Big bang for your buck!
