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Nordic Skiing - Season Training Plan

Prepare for the upcoming skiing season with this approved workout plan focusing on aerobic fitness, V02 max, anaerobic efforts, lactate threshold, and core strength. Optimize performance and endurance while maintaining peak power output.

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Nordic Skiing - Season Training Plan

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  1. BHS: 2012-2013 Nordic Season: Athlete:_________________________ Season Skiing Goal:_________________________ Group: Gold/Blue/FalconCoach Approved Alternate Workout Days: __________________________________ Initials: Coach_______, Athlete_______, Parent/Guardian_______

  2. Physiological Terms and Training Zones Aerobic Fitness – A good aerobic base requires a strong central system (heart and lungs) and effective oxygen use in the working muscles. Good aerobic fitness allows an athlete to reach high levels of sustained output, with a correspondingly low level of lactate (lactic acid) concentration in the muscles. V02 Max – The maximum volume of oxygen an athlete can uptake at peak aerobic output (liters per minute). Anaerobic Efforts – When power output demands can no longer be satisfied via the aerobic metabolism of fuel sources (glucose and glycogen), the muscles adapt to a less-efficient method of energy that does not require oxygen. This enables the athlete to produce more power … but not without cost … lactic acid is produced in the muscles as a by-product. The maximum duration of an anaerobic effort is in the neighborhood of 45-60 sec. Anaerobic Threshold/Lactate Threshold – Lactic acid can be cleared from the active muscles via the blood-stream. When the production of lactic acid exceeds the capability of the bloodstream to remove it, a build-up occurs in the active muscles. The power output level at which this build-up begins is called the lactate threshold. Lactate Tolerance – Lactate tolerance is the maximum amount of lactic acid that an athlete can endure within their muscles while maintaining peak power output. Optimal performance requires Core Strength, Endurance, and Technique: This page specifically addresses Endurance. Maximum training benefit occurs when the workout also incorporates aspects of Core Strength and Technique.

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