2014 USA Cycling Coaches Summit Dynamic Comparisons between XC Skiing and Cycling

Transcription

1 2014 USA Cycling Coaches Summit Dynamic Comparisons between XC Skiing and Cycling

2 Overview Brief Into to Nordic Combined What is NC? How do we train? Preparation Season Comp Season Other Aspects Altitude Intensity Blocks-Helgerud How the NC Team uses Cycling to Train for XC Skiing 1988 Governors Cup- Devils Thumb

3 Overview: Brief History of NC Program How do we train? Prep Season Comp Season Other Aspects Residency Altitude Block Training Jumping Training How USANC uses Cycling Training for XC Performance Don ts from our experience

4 History of USNC Team What is Nordic Combined?

5 History of USNC Team Residency program since 1992 Steamboat until 2002 Park City Present Both sites are approx 2000m Evolution of NC training plan has evolved with changes in the sport and with those changes the XC event became more important

6 NC Training Applied Our Strategy: The NC comp is won on the course Fundamentally changed our approach to NC training 1. Technical jumping training 2. Aerobic efficiencydistance training at the appropriate intensity 3. Intensity blocks 4. Physical training for jumping

7 Nordic Combined 101 Nordic Combined Competition Season Begins in late November and ends mid March This season: 11 World Cup weekends (2 races each weekend) 4 World Championship Events after 60% of the season is over We will skip 2 weekends throughout the season to prioritize the World Championships in February

8 USNC Training Training Plan-Prep Phase Overall philosophy has evolved with use of altitude training Training season begins at the beginning of April First 5 mesocycles (4 weeks) are focused on aerobic training, La<2.0mMol and altitude of 2000m-3000m Intensity during this time is every 4 th day, HR 90% of Max, La<6.0mMol and we do them at 1200m-1600m (Have begun doing them at 2000m as well)

9 Nordic Combined Training Applied In the 5 th period we do another 8 week strength block Last big XC period occurs in Period 8 and then we cut the volume back in preparation for the season Training during the season is focused on jumping far and racing fast. Maintain low end in XC and strength and power in Jumping

10 Nordic Combined Training Applied Intensity Blocks Introduced by Norwegian researcher Jan Helgerud Intensity blocks begin in June We do an intensity block in the 3 rd week of each period beginning with period 3 We are able to get a high volume of intensity

11 USNC Comp Season Training Plan-Comp Season On snow Oct/Nov usually at 3000m Easy sessions are on snow. Intensity at lower altitude Rollerski and on snow interval sessions with supp O2 in preparation for the first period of WC Arrive at the first WC directly from PC about 7-10 days out

12 USNC Intensity Block Example of an intensity block Monday Threshold Plus Intervals Threshold Plus Intervals Tuesday Threshold Plus Intervals Steady State Intervals Wednesday 10km Time Trial OFF Thursday OFF OFF Friday Threshold Plus Intervals Threshold Plus Intervals Saturday Threshold Plus Intervals Steady State Intervals Sunday 10km Time Trial OFF Monday OFF OFF

13 How do we use cycling for our training? NC and XC skiing are traditional sports and many Nordic athletes refuse to ride bikes. Many jumping coaches are afraid that pedaling will inhibit jumping ability both on the force platform and on the jumping hill. USANC is always looking for innovative ways to train better and differently than the rest of the world. We have shown that cycling is an effective way to train for XC skiing without hurting jumping performance. Many other NC nations have adpted our use of cycling into their training plans.

14 How we use cycling for our training Spring cycling season dovetails perfectly into the beginning of our prep plan Cycling enables us to get a large amount of both high and low intensity training without killing our joints Most of our top athletes race bikes Apr-Jun as well as few CX races in the fall We apply our NC training to the cycling season meaning that we prepare for bike races the same as we do for ski races We use races to get a large dose of intensity. A few athletes have done stage races

15 Conclusion We feel there is significant crossover and complimentary benefit between XC skiing and cycling. We have used cycling as a part of our core training plan for over 10 years.

16 Questions?