Cross Country Skiing

Do you track your training and recovery with data? If so, what do you do with it?

Maximizing Performance: Track Training & Recovery Data for Success

Brett asks, do you track your training and Recovery with data and if so what do you do with it? Good morning, Brett. Yes we've used first be to collect our training and Recovery data for the past 15 years and in particular, in the last five years or so. The science has been very clear in those athletes, who tracked, the training, loads and Recovery with HRV data tend to perform better than those who have just used a plan program. We use the data to calibrate how the athletes feel they implemented training with what the training data tells us particularly for Less experienced athletes. This helps them to learn and dial in the proper training. Intensity to achieve the desired training effect, we use the data to monitor the current training loads and to more accurately plan the future training, loads, Many coaches, use H, km or mileage, to measure the training. None of those metrics. Can accurately describe the total load of training. There are many methods to measure training loads that are used by different software platforms, but they all use some measure of intensity and duration. Then we also look at the recovery parameters. We typically do a three-minute test in the morning and then in assessing the athletes Readiness. We look at the Baseline, are mssd data and a standard deviation of the seven day. Moving average to determine the athletes of adaptability to training and whether adjustments in the program or delay of a hard session need to be addressed

Yes we track our training and Recovery with data. We use it to calibrate how the athletes feel they implemented training with what the data tells us, to monitor current training loads, and to more accurately plan future training loads. We also look at recovery parameters like MSSD data and a standard deviation of the seven-day moving average to assess the athlete's readiness.

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Yes, we track our training and recovery with data. We have been using Firstbeat to collect this data for the past 15 years, with a particular focus on the last five years. The science has shown that athletes who track their training loads and recovery using HRV data tend to perform better than those who rely solely on a predetermined training program.

We utilize the data to align how athletes feel with the actual training data. This is especially helpful for less experienced athletes as it allows them to learn and fine-tune their training intensity to achieve the desired training effect. The data also helps us monitor current training loads and plan future training more accurately.

While many coaches use metrics like distance or mileage to measure training, these metrics do not fully capture the total load of training. Various software platforms offer different methods to measure training loads, but they all consider intensity and duration.

In addition to tracking training, we also assess recovery parameters. We conduct a three-minute test in the morning to evaluate the athlete's readiness. We analyze baseline data, mssd data, and the standard deviation of the seven-day moving average to determine the athlete's adaptability to training. Based on this information, we can make adjustments to the training program or consider delaying a hard session if necessary.

What does effective strength or weight training look like for xc-skiers? Any specific exercises that are particularly important?

Unveiling the Key Elements of Effective XC-Skiers' Strength Training

This morning's question is about effective strength training, and what does it look like spring training? Is a pretty complex, process described in a short answer, but we'll give it a go. The strength training season or training period. Needs to be started at the beginning of each training season. So on May 4 cross country skiers generally, we start with a six to eight-week, period, using very low loads somewhere in the 40 to 60 percent of one rep max. So think of that in terms, Terms of lift, you could do 50 or 100 times and maybe do 2015, 20, 25 reps. This period is intended to strengthen the ligaments and the tendons. So the connective tissue so that they are protected against injury when we move into the later more intense training periods. Next we would move into an 8 to 12 week period of maximal strength. If we're going to develop our maximal power ability to produce power, we Need to First increase our maximal strength. So we start with just a few 23 upper body core and leg exercises per session. Really generally to is probably adequate for most people and we start out at 70 to 75 percent of one rep. Max loads. This gets us into the 12 to 15 rep range and we increase a couple percent perhaps per week of the period. And build up to, you know, the heavier loads of 85 to 90% or loads. We could do four to six times. Then we move into the power phase where we're really focused on more specific movements and light a little bit lighter. Loads loads in the 65 to 80 percent range. But the focus is moving those loads as explosively and quickly as possible in all these phases, a lot of exercises we can use. But I think it's important to focus on big muscle groups, a prime movers and yours. Sport in the competition period. Then we strive to maintain the balance between both the maximal strength, and the power, and that has to be cycled and very specifically to your race schedule.

Effective strength training for spring training should start at the beginning of each season, with low loads in the 40-60% one rep max range to strengthen ligaments and tendons. This should be followed by an 8-12 week period of maximal strength development using a few upper body, core, and leg exercises per session at 70-75% one rep max, increasing a couple percent per week. Lastly, power phase should focus on lighter loads in the 65-80% range and moving those loads as explosively and quickly as possible. The goal is to maintain a balance between maximal strength and power, and this should be cycled according to race schedules.

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Effective strength training for cross-country skiers is a multi-phase process. The training season begins with a 6 to 8-week period focused on strengthening ligaments and tendons. During this phase, low loads (around 40-60% of one rep max) are used for high repetitions (around 20-25 reps).

Next, there is an 8 to 12-week period dedicated to developing maximal strength. This involves performing a few upper body, core, and leg exercises per session. Starting at 70-75% of one rep max, the goal is to increase the load gradually each week, eventually reaching heavier loads (85-90% of one rep max) that can be lifted 4-6 times.

Following the maximal strength phase, the focus shifts to the power phase. This involves using lighter loads (65-80% of one rep max) but emphasizing explosive and quick movements.

Throughout these phases, it is important to prioritize exercises that target big muscle groups and prime movers specific to cross-country skiing. During the competition period, the goal is to maintain a balance between maximal strength and power, with the training plan tailored to the individual's race schedule.

While this answer provides a brief overview, it's important to note that effective strength training for cross-country skiers is a complex process that should be personalized to individual needs and goals.

How necessary is strength training for skiing?

Unlock Your Skiing Potential with Effective Strength Training

Strength training in Endurance, Sports is always a debated topic, but the research is pretty clear, strength training, particularly for cross country skiing, but all Endurance Sports is very important and there's a couple of really important reasons for that one. Is it increases the ability of the muscles to produce power, it improves our economy or the efficiency of movement and it improves, a sustainable velocity of our race Pace, whether Racing, you know 5 km races or 50 km race has the how string training is really really important. We need to progress of Lee build towards being able to do maximum lifts of 8 to 12 reps or less. So that's very heavy. Loads focused on primary movers or Big. Big muscle groups. We like a lot of workouts like deadlifts squats. I would call them half squats, not going to full full depth overhead presses variations of rowing exercises are really effective for building strength recently in. Probably the last four or five years, we've done a lot of testing and development for a BFF. Be strong, bfr training, it's called Blood Flow Restriction. We're really liking that for endurance athletes because we can strength train, more often, three or four times a week with very low loads and get the same training effect as if we'd done heavy lifting. But without the obvious stress and muscle damage that a heavy lifting session would would would cause so, take a look at those things. It's it's really we important.

Strength training is important for endurance sports such as cross country skiing, as it can increase the muscles' ability to produce power, improve movement efficiency and sustainable velocity of race pace. Repetitions should be 8-12 or less with exercises such as squats, deadlifts and overhead presses. Recently BFR (blood flow restriction) training has been developed which uses low loads but still produces strength gains without the muscle damage associated with heavy lifting.

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Strength training is highly necessary for skiing, as well as other endurance sports. Research supports the importance of strength training for improving muscle power, movement efficiency, and sustainable race pace. To effectively incorporate strength training, it is recommended to gradually progress towards maximum lifts of 8 to 12 reps or less with heavy loads, focusing on primary muscle groups. Exercises like deadlifts, squats (including half squats), overhead presses, and rowing variations are effective for building strength.

In recent years, a technique called Blood Flow Restriction (BFR) training has gained popularity among endurance athletes. BFR training allows for more frequent strength training sessions, typically three to four times a week, using low loads. This approach provides the same training effect as heavy lifting without the added stress and muscle damage.

Considering these factors, incorporating strength training into a skiing regimen is crucial for optimal performance.

What ratio do you target for base/intensity training?

Achieving Optimal Training Balance: Is the 80/20 Rule Right for You?

So this questions on the ratio of Base training to high intensity training, And I tend to think of this training balance of high intensity versus base, as the number of sessions because the endurance sessions are typically longer basing it on a percentage of time, just doesn't feel very accurate to me in my experience, over the last 30 years, I don't use ratios because some people do five or six workouts a week and other Elite athletes may be doing 10 12 workouts a week. So I generally look at the Inning base and think about the level and the goal of the athlete. First, and then assess the training load to determine what the optimal high-intensity load will look like I know the 80/20 rule is quite popular right now and it's a it's a very good starting point. Regardless of, whether you're doing five workouts a week or 10, or 12, workouts a week. But the 80/20 rule, we always have to keep in mind was was built on data collected from Elite athletes. So usually I start out with four to six hard sessions per month and then as we approach re-season in the final preparation, phase. Maybe we increase that by one or two sessions a month, but really, I'd rather in some cases or in most cases, I should say, think about it's more important in the, in the training phase is any, how to build the volume of each workout, a little bit at a time? Rather than increase the number of sessions.

Rather than use a ratio to balance out base training and high intensity training, it is better to assess the training load of the athlete and look at the level and goal they are trying to achieve. A good starting point is the 80/20 rule, which was built on data collected from Elite athletes. It is more important to focus on building the volume of each workout rather than increasing the number of sessions.

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When it comes to the ratio of base training to high-intensity training, I prefer to think in terms of the number of sessions rather than a specific percentage. This is because the number of workouts can vary greatly depending on the individual and their goals. For example, some people may do five or six workouts a week, while elite athletes may do 10 to 12 workouts a week.

While the 80/20 rule is a popular starting point, it's important to remember that it was developed based on data collected from elite athletes. In my experience, I typically start with four to six hard sessions per month and then adjust as we approach the preseason and final preparation phase. During this time, we may increase the number of high-intensity sessions by one or two per month.

However, I believe it's more important to focus on gradually building the volume of each workout over time rather than solely increasing the number of sessions. This allows for a progressive and sustainable approach to training.

Effective Training Watches: Suunto vs Garmin and the Importance of HRV Data

What watch do you use when you train there? Are many, good brands of watches and heart rate monitors out there personally, I've used both Suunto and Garmin and find them both to be very effective. I think, the first thing one should do the decide what you want to do, and what type of data you want to collect with the watch and then take a look at any training platforms. You might be using and see which Or which watches are compatible with your with your platform or push the data up to the platform. Most effectively, most watches have typically GPS and heart rate data in some of the center's have accelerometer and other movement data and them, that provides a whole nother whole nother layer of data collection. But again it just comes down to what you want to do with the watch and what kind of data you can. I can your platform but a few things to consider. Optical sensors that are becoming more and more popular are really not that good for exercise as the watch can move around and allow light between the watch in the wrist, which disturbs the optical signal. Also the optical sensors collect pulse data, which is different, than dkg data. So if you want to collect HRV, The data from the optical sensors if it even calculates, it is not that accurate. So, if you want to collect the HRV recovery data, you should be sure that your watch and your sensor collect, what's called our own our data. And in some cases like in garmon, I believe they call it HRV data so that the software can calculate the RMS SD and other HRV metrics in general. To collect the HRV data. You really ought to have a chest strap and sensor to be sure you're getting the best quality data.

When choosing a watch for exercise, consider what data you want to collect and make sure your watch is compatible with the platform you are using. Also, make sure that the watch has a chest strap and sensor to get the best quality HRV data.

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When it comes to training, there are many good brands of watches and heart rate monitors available. Personally, I have used both Suunto and Garmin and found them to be effective. The first step is to determine what you want to achieve and what type of data you want to collect with the watch. Consider the training platforms you use and ensure compatibility with the watches you are considering.

Most watches offer GPS and heart rate data, while some also include accelerometers for additional movement data. It ultimately depends on your specific needs and the data you want to track. However, there are a few things to consider. Optical sensors, which are becoming more popular, may not be as reliable during exercise as they can be affected by movement and light interference. Additionally, optical sensors primarily collect pulse data, which is different from EKG data. If you want to collect HRV (heart rate variability) recovery data, ensure that your watch and sensor collect accurate HRV data, often referred to as R-R data or HRV data.

In general, for the best quality HRV data, it is recommended to use a chest strap and sensor rather than relying solely on optical sensors. This will ensure more accurate and reliable data collection.

Hi Jim! Tell people about your background, expertise, and how you can help.

Three-time Olympian Jim Glennis: World Cup experience and coaching success

Hi, my name is Jim glennis. I'm a three-time Olympian and cross-country skiing and spent 12 years competing on the world cup with the US ski team for the last 35 years or so. I've been coaching XE skiers and other endurance athletes including 15 Olympians and cross-country skiing. I really enjoy coaching and studying emerging research so that I can do a more effective job with the athletes we coach. I'm looking forward to answering any questions you might have.

I'm Jim Glennis, a 3-time Olympian and former US ski team cross-country skier. For the past 35 years, I've been coaching XE skiers and other endurance athletes, helping them reach their potential. I'm looking forward to answering any questions you might have.

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Hi, I'm Jim Glennis, a three-time Olympian in cross-country skiing. I have a background of 12 years competing on the World Cup with the US ski team. Over the past 35 years, I have been coaching cross-country skiers and other endurance athletes, including 15 Olympians in the sport.

Coaching is my passion, and I constantly strive to stay updated with emerging research to enhance my effectiveness in working with the athletes I coach. I am here to help and answer any questions you may have.

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James Barrett Galanes is an American former Nordic combined and cross-country skier. He competed at the 1976, 1980, and 1984 Winter Olympics. Galanes finished 14th in the 30 km event at the 1982 FIS Nordic World Ski Championships in Oslo.

Jim Galanes