NEWS
Winter Training
By Diego Roserounknown, 07.11.2005
PURPOSE: Prepare myself for the next racing season.
STEPS:
1) Realize where I am and where I want to be.
2) Find out my weakness and strengths
3) Write down a target
Things to keep in mind: The winter season is a good time to fix any problems we have, (technical or Physical) therefore, if we have a good training during the winter we will be able to have a good racing season over the summer.
1) Good time to work on our basics, long and easy training
2) Do not forget to sprint from time to time; our body always tends to forget how to move fast when we don't do it constantly
3) Good time to focus on technique.
Here is one typical of season training.
NOTE: the intensities of the different work outs are divide it on 5 categories:
1) Very easy- Never less than 60%
2) Warm up speed-70%
3) Medium speed- Between 75% and 85%
4) Marathon speed- 90%
5) Full sprint-100%
Important: The following steps should be followed always:
1) Warm up (15 minutes at speed 2
2) Stretching
3) Main work out
4) Could down
5) Stretching
6)
MONDAY:
Two sections
Morning:1 Hour at speed # 2
Afternoon:Weight lifting.
TUESDAY:
2 Hours on the bike.
WEDNESDAY:
Two sections
Morning:10 Sprints (10 seconds long at speed # 5) Full recovery.
Afternoon: Technique
THURSDAY:
Two sections
Morning:1 Hour. (5minutes at speed #3 and 5 minutes at speed #2)
Afternoon:Weight lifting.
FRIDAY:
Two sections:
Morning: Technique
Afternoon:10 sprints (10 sec at speed # 5), Full recovery
SATURDAY:
2 Hours on the bike.
SUNDAY:
Rest day. (Ice cream, pop corn and movies).
FITNESS TRAINING
Important: As a fitness skater when I'm planning my training schedule I need to follow the steps from before, where I find out where I am and where I want to be, and of course I need to identify if my major problems in skating are based on technique or on my physical shape. So here are two principals that are very important to follow while I training.
1) The most important thing about speed skating is technique, so we need to skate good before we try to improve our physical shape.
2) You can train just as hard as you can rest, (Train hard--Rest Big, Rest small--Train Small) .
Here are four different work outs you can distribute around the week so that you can make sure you are working a little bit of every thing.
1) * 30 Minutes of technique
* 45 Minutes of regular speed. (speed #2)
2) * 30 Minutes of technique
* 30 Minutes 1minute hard 1 minute easy (speed 2 and 3)
3) * 45 Minutes of Regular speed (speed #2)
* 6 sprints of 10 seconds (speed #5)
4) *1 hour: 3minutes hard/3munites easy (speed 2 and 3).
Remember is always very important to do good warm up, good stretching and good cool down for every training season.
