Training
[20. 06. 2007]
How to manage the race...
Every one of you can turn trudge and toil into a pleasant feeling and a nice race. But to be in a better shape you have to take a few essential steps. The first and foremost task of an ordinary athlete is to do regular training for the actual race.
Nature permitting, you can count on being able to go skiing as early as the beginning of December. If that is the case, everything is easy to handle: You should do at least 6-hours’ training on your skis every week, one hour a day during the week being the best option, plus you should not do training two days in a row, if possible, and should be skiing at least two hours on each Saturday and Sunday.
Regularity is a must if you want to make your system adapt to some specific kind of exercise and keep shaping up. I also recommend that you use both styles in training, both freestyle and the classic style.
After a month of skiing on a regular basis you will find that your performance is steadier. Then you can embark on training suited for the actual race. Expand each training session by gradually adding 20 minutes of pushing with just your arms without using your legs. Choose a light and flat landscape for a start. This is to increase the overall strength of your arms.
I also recommend skiing at a higher intensity, that is roughly at 80% of your actual race speed, a minimum of one training session a week. You can gradually increase the period of such intensity depending on your abilities.
This training and its regularity will surely help you to feel fine about your race and achieve a good result. Drinking the right way is another important aspect both in training and during the race itself. This article is for the general public and skiing enthusiasts, not for professionals, so do not make abortive attempts at carbohydrate diets and things like that. What matters is the right choice of an energy drink from what our distributors offer and getting used to your drink as early as training.
The last piece of advice is no less important. I recommend placing your skis in professional hands before the race to make sure about the right sliding and grip, which is quite essential on such a long trail. There is no problem using specialized ski repair shops to have paraffin applied to your skis and using waxing tents the morning before the race where your skis will be properly prepared for a good grip.
If you abide by all the advice and recommendations you will have done everything to put on the best performance during the competition.
Enjoy your race! Jan Baranyk Coach of Martin Koukal
Every one of you can turn trudge and toil into a pleasant feeling and a nice race. But to be in a better shape you have to take a few essential steps. The first and foremost task of an ordinary athlete is to do regular training for the actual race.
Nature permitting, you can count on being able to go skiing as early as the beginning of December. If that is the case, everything is easy to handle: You should do at least 6-hours’ training on your skis every week, one hour a day during the week being the best option, plus you should not do training two days in a row, if possible, and should be skiing at least two hours on each Saturday and Sunday.
Regularity is a must if you want to make your system adapt to some specific kind of exercise and keep shaping up. I also recommend that you use both styles in training, both freestyle and the classic style.
After a month of skiing on a regular basis you will find that your performance is steadier. Then you can embark on training suited for the actual race. Expand each training session by gradually adding 20 minutes of pushing with just your arms without using your legs. Choose a light and flat landscape for a start. This is to increase the overall strength of your arms.
I also recommend skiing at a higher intensity, that is roughly at 80% of your actual race speed, a minimum of one training session a week. You can gradually increase the period of such intensity depending on your abilities.
This training and its regularity will surely help you to feel fine about your race and achieve a good result. Drinking the right way is another important aspect both in training and during the race itself. This article is for the general public and skiing enthusiasts, not for professionals, so do not make abortive attempts at carbohydrate diets and things like that. What matters is the right choice of an energy drink from what our distributors offer and getting used to your drink as early as training.
The last piece of advice is no less important. I recommend placing your skis in professional hands before the race to make sure about the right sliding and grip, which is quite essential on such a long trail. There is no problem using specialized ski repair shops to have paraffin applied to your skis and using waxing tents the morning before the race where your skis will be properly prepared for a good grip.
If you abide by all the advice and recommendations you will have done everything to put on the best performance during the competition.
Enjoy your race! Jan Baranyk Coach of Martin Koukal