Become a ski pro


Endurance Training Philosophy

I've always been interested and fascinatedalso improves the body's ability to utilize
with what works and what does not work whenfat as an energy, leaving the more
it comes to endurance training. I've seen andfast-burning carbohydrate energy for the
heard many different philosophies and methodsshort bursts of power in a race.Even with
as to what works and how an endurance athletethese facts, many modern coaches are not
should train. Of course, many roads lead torecommending young athletes to focus on these
Rome and there are without a doubt manylong rides. A simplified way to look at an
different ways to succeed. I would certainlyeffective endurance athlete's weekly training
say that the training culture in northernprogram, following traditional endurance
Europe is a bit different maybe then what ittraining is: Hard, easy, easy, Hard, easy,
is in Southern or Eastern Europe. I will tryeasy. On a weekly basis it would be Hard,
and sum up what I've learned, observed andHarder, Hardest, Easy, in regards to
heard with regards to the "Norwegian" methodvolume.4. Athlete vs. coach / team. I think
vs. Continental Europe. Endurance trainingwe have been successful in treating each
methodology in Norway consists of some keyathlete as an individual and listening to the
items:1. As much as possible of the trainingathlete. Just because you have a team of top,
is done outside, year round. Irrespective ofelite performers, does not mean that each one
weather conditions. We compete outside, so wewill not have specific individual needs. And
train outside. We have access to some of thethose needs may vary from week to week or
best natural training terrain in the worldmonth to month. One training program will
and use it well. As a side-benefit, if youonly fit one athlete, you cannot design one
are used to training in bad weather, youprogram and suggest that everyone follows it.
compete better in bad weather. One of theIndividual variables such as illness,
reasons for this "obsession" with outdoorrecovery rates etc will throw that whole
training activities is simply that mostsystem off. Eastern European nations on the
citizens from a very young age is taught theother hand have notnecessarilyy believed in
joy of being outside, enjoying nature.2.this. They have required all athletes on the
Cross-training. It is generally more acceptednational team to follow the same training
that an endurance athlete can improve hisprogram, regardless of individual variables.
performance by using cross-training. In otherThis has in effect, lead to eastern European
words, a cyclist can become better bycountries falling 10-15 years behind the
running, hiking and cross country skiing. He"curve".A great example is the old Soviet
does not necessarily only have to ride hiscross country ski team and their training
bike. This belief also allows us to trainprogram. Between May and September everyone
outside year round in a country that mighton the team had to follow this plan: Monday -
not have 100% optimal conditions for cycling35 km rollerski in the morning and 1.5 hour
in the winter. In southern Europe the generalrun in the terrain in the afternoon. Tuesday
feeling is that a cyclist can only become- 2.5 hour run, uphill in the morning and 1.6
better by riding his bike. Running or skiinghour rollerski in the afternoon. Wednesday -
is a waste of time.3. Long rides at medium2.5 hour rollerski in the morning and 1 hour
intensity vs. shorter rides at higheasy run in the afternoon. Thursday
intensity. Traditionally, endurance training-strengtht-training and easy recovery
at home has been overwhelmingly dominated bytraining. Friday - 2.5 hours hard run in the
lots and lots of long, relatively easymorning and 1.5 hours rollerski in the
sessions and very few hard, high intensityafternoon. Saturday - 3 hour run or rollerski
sessions. In a nut-shell this would make upSunday - rest with lots of sleep. In
the yearly training program for cross countryaddition, they were forced to sleep at
skiers, long distance runners and cyclists.certain times. In other words, no
It has become very "hip" recently to discardconsideration for the individual athlete.
these long, "easy" rides and label them as aThis program lead to great success for the
waste of time. Some scientists have gone asathletes that "fit" the program and no
far as to say that this type of training issuccess for the individual that needed
entirely wrong. Instead, they suggest moresomething different. Many talentedskierss
hard, threshold sessions and intervals. Thisnever realized their potential because of
they say, regardless of the fact that mostthis rigidness. I think we have been
successful elite endurance athletes,successful in Norway, due to the concern for
regardless of sport, never trained this way.Ithe individual.5. Use of pharmaceuticals. One
will defend the traditional method and hereof the greatstrengthss we have in sports at
is why: For an endurance athlete, abouthome is the attitude towards taking any type
90-98% of the performance is aerobic. Theof drug, legal or not. The use of any drug,
remaining 2-10% are anaerobic. So, in a 4pill, drink etc that is not natural is very
hour competition, as much as 3.92 hours wouldrare. From bottom to top, we utilize very,
be aerobic and 0.08 hours would be anaerobic.very little products that "aid" athletes. In
In other words, you can train to improve yourshort, top training consists of running,
performance in the 3.92 hours or you canskiing or biking outside combined with an
train to improve your performance in the 0.08afternoon nap and a good night sleep for
hours. Obviously, the potential forrecovery. The diet is a simple, sound
improvement is much greater in the 3.92 hourscomposition of wheat bread, dairy products,
that are performed aerobically. Not topotatoes, fish, lean meat and lots of
mention that the 0.08 hours of anaerobicvegetables and fruit. This is VERY different
performance is not that "trainable /on the continent where athletes take all
improvable". So, in short - traditionalsorts of "recovery enhancing" products etc.
endurance training with about 90% of theI'm glad I got that attitude with me now, it
total training volume per year focused onmakes it easier to make the correct choices
aerobic capacity (long rides with low-mediumin modern cycling where team doctors etc are
intensity) and the remaining 10% invested inalways trying to give you something to "speed
intervals and tempo rides is more beneficial.up recovery" etc.I'm a full-time endurance
The long, easy-moderate intensity ridesathlete (cycling), with the 2012 London
(called langkjøring in Norwegian) improvesOlympics as my main goal. I maintain a blog,
certain key physical attributes: increasewhere I write about my ups and downs in
incellularr mitochondria, improvement of thetraining / racing as I work towards year
capillary blood vessel network and an2012.
increase in aerobic enzymes. These long rides



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