Jacke Wright – Get Ready, Get Set for Winter Sports | SkyHiNews.com

Jacke Wright – Get Ready, Get Set for Winter Sports

Jackie Wright / The Fitness Trail
Grand County, CO Colorado

Third in a three-part series

The first two parts of this five-part series addressed the foundational components of a winter sports preparation program. This week and the following two weeks, we will feature the actual preparation program beginning with the cardiovascular endurance component. As always, consult your physician prior to beginning any exercise program.

Cardiovascular Endurance Component

Perform this component for three-six weeks prior to participating in your winter sport of choice. Below are the general rules of thumb followed by the specifics.

• Frequency – Perform this component three to six days per week.

• Intensity – Perform this component between 65-92 percent of your heart rate maximum or a 2-8 on Borg’s Ratings of Perceived Exertion Scale of one-ten (a 2 is considered light exertion and an 8 is considered very heavy).

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• Time – Perform this component for 30-60 minutes per session depending upon your intensity. The higher the intensity the shorter in duration the session may be and vice versa.

• Type -Perform cycling, swimming (non-weight bearing cardio), running, fitness walking, hiking step aerobics, or kickboxing (weight-bearing cardio). A combination to create a cross-training effect is preferable.

• Keep in mind that you want to perform both weight bearing and non-weight bearing cardio.

Program Specifics

Monday/Wednesdays – Perform your weight-bearing cardio of choice as follows:

• Session Time – 30 minutes (All sessions begin following a 5-10 minute dynamic warm-up bringing your heart rate to the base of your target heart rate zone of 65% of MHR or a 2-3 RPE’S)

• Session Content:

5 Minutes – 65-70% (RPE 2/3)

10 Minutes – 70-75% (RPE 3/4)

5 Minutes – 75-80% (RPE 4/6)

5 Minutes – 75-85% (RPE 4/6)

5 Minutes – 80-92% (RPE 5/8)

(All sessions are followed by a 5-10 minute rhythmic cool down bringing the heart rate back to the 65% or 2/3 RPE).

Tuesday/Thursdays – Perform your non-weight bearing cardio of choice as follows:

• Session Time – 45-60 minutes (For a 60 minute session, add 5 minutes to 65-70%, 5 minutes to 70-75%, and 5 minutes to 75-80%)

•Session Content:

5 Minutes – 65-70% (RPE 2/3)

15 Minutes – 70-75% (RPE 3/4)

20 Minutes – 75-80% (RPE 4/6)

5 Minutes – 75-85% (RPE 4/6)

Friday/Saturdays or Sundays (Choose one or two days making certain you have a day of rest each week)

• Session Time: 40 Minutes

• Session Content: Interval Training

5 Minutes – 65-70% (RPE 2/3)

6, 30-second sprints where you become briefly winded with 30-second active recovery intervals. Repeat for 6 minutes – 70-92% (RPE 3/8)

5 Minutes – 70-75% (RPE 3/4) – Steady State – You can say your name and phone number.

6, 30-second sprints where you become briefly winded with 30-second active recovery intervals. Repeat for 6 minutes – 70-92% (RPE 3/8)

5 Minutes – 75-80% (RPE 4/6) – Steady State – You can say your name and phone number but would prefer not to do so.

6, 15-second sprints where you become briefly winded with 45 second active recovery intervals. Repeat for 6 minutes -75-92% (RPE 4/8)

7 Minutes – 75-85% (RPE 4/6) – Steady State – You can say your name and phone number but would prefer not to do so.

Next week, we will feature the muscular strength training component of this winter sport’s preparation program.

– Jackie Wright is the owner/manager of Never Summer Fitness LLC in Grand Lake, Colorado. She can be reached at her Web site at http://www.neversummerfitness.com, her e-mail at NSFGL@comcast.net and her blog at http://www.skyhidailynews.com

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