Skate faster: 5 one-hour training sessions
Foto: zvg Rossignol
As with all endurance sports, basic training is also important for cross-country skiing. However, you'll only get faster by skating really fast from time to time. 5 one-hour speed training sessions for skating enthusiasts.
1: V1 interval
|
What |
Comments |
|
0-10 |
Warm up with easy skate | Easy effort, long glide, flat terrain | |
10-25 |
5‘ fast (V1 symmetrical), 2½‘ slow; repeat twice | Approximately 85% of maximum heart rate. The first 5’ using poles for left ski push-off, then next 5’ for right ski push-off after break | |
| 2‘ as fast as possible (V1 symmetrical), 3' easy between each, repeat 5 times | Approximately 90% of maximum heart rate. Ideally, skate fast for 2’ in one direction, then turn around and casually skate back to your starting point during the recovery phase (in around 3’). Alternate the side of pole placement | ||
50-60 |
Cool down with easy V1 skate | Continuously alternate side of pole placement |
2: V2 with recovery phases
|
What |
Comments |
|
0-5 |
Double pole thrust on classic trail | Flat terrain, active use of upper body | |
5-10 |
Warm-up by skating with legs only, hold poles parallel and horizontally behind back while relaxed | Flat terrain; long glide | |
10-50 |
Skate 2’ as fast as possible with V2 glide; after 2’ turn and casually skate back to the starting point. Rest until 2’ has passed and then repeat the fast V2 uphill skate | Choose terrain with a slight slope. Focus on a powerful arm motion and correct timing. Repeat 10 times. | |
50-55 |
Double pole thrust on classic trail | Flat terrain, active use of upper body | |
55-60 |
Cool-down with easy skate, poles horizontal behind back, using legs only | Flat terrain; long glide |
3: Fartlek potpourri stride
|
What |
Comments |
|
0-10 |
Warm-up with easy skate using all stride styles | Hilly and diverse terrain | |
10-30 |
2’ as fast as possible using a stride suitable for the terrain, alternating with 2’ easy, also adapting the stride style to the terrain. | Focus on a clean technique as well as intensity. Repeat 5 times. | |
30-40 |
10’ double pole thrust as fast and powerful as possible on classic trail | Choose a flat section where possible | |
40-55 |
4 x 2’ as fast as possible using a stride suitable for the terrain, alternating with 2’ easy, also adapting the stride style to the terrain. | In addition to intensity, focus on a clean technique particularly during the fast sections. | |
55-60 |
Cool-down with easy skate using all stride styles | Focus on a long glide and skate as efficiently as possible |
4: Interval with alternating leading pole arm
|
What |
Comments |
|
0-5 |
Easy lady step | Choose an uphill section | |
5-10 |
V1 easy | ||
10-50 |
2‘ very fast V1 asymmetrical with left guide arm, then 2' either lady step or skate back to the start (practice descent). | Maximum heart rate at end of 2'. Change the guide arm after 2'; repeat 10 times | |
50-60 |
Easy skate using different stride styles depending on the terrain | Flat terrain |
5: Speed training
|
What |
Comments |
|
0-10 |
Warm-up with easy skate alternating between V1 and V2 | Hilly terrain | |
10-30 |
20‘ continuous speed skate, alternating stride styles based on the terrain | Keep heart rate constant at around 85% of maximum heart rate | |
30-35 |
Easy skate or gentle double pole thrust in the tracks | ||
35-50 |
15' speed skate in one go, alternating stride styles based on the terrain | Keep pulse at around 85% of maximum heart rate | |
50-60 |
Cool-down with easy skate alternating between V1 and V2 |
Brief description of the skating stride styles
V1 symmetrical stride
- The skating classic: One pole thrust for two ski pushes.
- The poles can be used on the right or left leg push-offs.
- Suitable for flat terrain or slightly downhill.
- Important: Do not only practice the ”good side”, but change sides regularly!
V1 asymmetrical stride
- One pole thrust for two ski pushes. One arm is the guide arm, which reaches further forward. Best on difficult and/or steep terrain. On a camber, the guide arm is used on the uphill side.
- Important: Do not always use the same guide arm, but alternate. Do not bend the upper body too far forward.
V2 stride
- Poles are used with each ski push-off. The 3rd gear so to speak! V2 is used in slightly ascending terrain.
- Due to the high pole cadence you are skating with a lot of arm power. This allows you to keep the speed up even during short ascents.
- Important: you need to be well-balanced on the ski and able to glide well on one leg.
Lady step
- Diagonal skating stride: keep the body upright, alternate pole thrust with each stride, placing it diagonally behind the body with a powerful arm action.
- Conserves energy during long and/or steep ascents.
- Glide well on each ski.
- Important: keep body upright and a regular stride pattern.
Herringbonge
- Like lady step, but without a glide phase. The ski is placed like a step.
- The herringbone is used on steep terrain, in a pack (uphill climb in the Engadine) or if you are simply too tired to glide anymore.
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