Jackie Wright: Get Ready for Ski Season
November 19, 2010
(Third in a four-part series)
Last week we outlined the aerobic/steady state training program to help prepare you for the demands of ski season. This week we will highlight the anaerobic training program focusing upon cardiovascular anaerobic interval training and the final week will feature the muscular strength/endurance and skills/drills program. The primary purpose of ski preparation is injury prevention followed by improving your power during this activity and of course, to increase the fun factor. As always, prior to beginning any exercise program, please consult your physician.
Anaerobic Interval Training Program
Assuming you have developed a strong steady state and sustainable aerobic power foundation, you may now be prepared to begin anaerobic interval training. Anaerobic interval training is intended to work your anaerobic energy systems which are least in capacity but greatest in immediate power sources within the four energy systems. Achieving a strong aerobic/steady state capacity as well as strong anaerobic capacity is highly desirable when preparing for ski season.
Anaerobic Interval Training
• Choose one-two, non-consecutive days a week out of the three to five days per week that are dedicated to developing your aerobic base and use these one-two days to concentrate on anaerobic interval training.
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• Anaerobic interval training can be performed during running, walking, cycling, swimming, etc. activities. So, choose which activity will work the best for you and go for it. That said, cycling is probably the safest (for most of the population) and cycling can be performed on a road or mountain bike outdoors, on an indoor trainer or on a stationary indoor cycle, such as those we use in group indoor cycling.
• Begin all training with a thorough, general body warm up for 10-15 minutes elevating your heart rate to 65-70 percent of your heart rate maximum or a 1-3 on the RPE scale which is a very light to moderate exertion level.
• Perform each anaerobic interval where the primary goal is to become breathless/winded crossing your anaerobic threshold during the final 30-10 seconds of the exertion interval.
• Plan on requiring the majority of the recovery interval to actively recover so that you can perform the following exertion interval effectively (i.e. you should be able to quickly say your name and phone number once you have recovered).
• Begin by interspersing 15-second anaerobic sprints with 45-second active recovery intervals. Perform this anaerobic interval five or six times throughout the 45 minute session. Once you have mastered this process, consider performing a series of two-five 15-second anaerobic sprints with 45-second active recovery intervals in succession, for five minutes followed by a period of high intensity steady state work for five minutes. You can perform this sequence several times during the 45 minute program as your fitness level improves.
• Vary the duration of the anaerobic/recovery intervals to further challenge yourself. An example would be 1-minute anaerobic sprints followed by 30-second active recovery intervals or 30-second sprints with 30-second recovery intervals. There are virtually endless possibilities, so be creative.
• You will be amazed at the power you will experience on your skis due to anaerobic interval training!
Next week, we will feature the muscular strength training and skills/drills ski preparation program.
Jackie Wright is the owner/manager of Never Summer Fitness, LLC located in Grand Lake, Colorado. She can be reached at her website at http://www.neversummerfitness.com, her email at NSFGL@comcast.net and her blog at http://www.skyhidailynews.com.
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