How to do ski-specific speed endurance training?

Specialized speed endurance training

(1) Walking imitation. Hiking imitation is used in less intense training, when the slope step length is about half, the moving speed is usually not more than 2.5 meters / sec. For advanced cross-country skiers, the effect of hiking imitation is not great, for beginners, especially in the many steep slope uphill imitation of the training effect is obvious, this is the most basic training method for special training in the snow-free season.

(2) hold the pole imitation. According to the technical characteristics of cross-country skiing, choose the favorable terrain with flat and uphill, improve and enhance the technical movements, to achieve the standard power stereotypes, at the same time, the role of the development of muscle groups is very obvious. The first ones have a strong effect on large muscle groups. The use of the cane imitation training is usually carried out on difficult terrain, not only to improve strength, but also the impact on the development of specialized speed is also very strong.

(3) Pulleys. Compared with skiing with skis similar information, has the same subordination as the pulley, this subordination is available to high-level athletes, while pointing out that the speed of movement also depends on the conditions of sliding. The good contact of the pulleys with the tarmac and the high quality of rolling illustrate the difference in speed between them. When exercising on flat ground with little slope, the difference between pulley and ski speed, stride length and stride frequency is not too great. Proper training using slopes of 5 degrees or more is necessary, and it is essential to alternate between the two types of cross-country skiing strides, i.e., the traditional style, and to skate at high speeds, which is the key to consolidating and improving the technique. In the choice of site, should avoid too long uphill, the length of the uphill not more than 300 meters, the height can not be more than 50 meters, the reference scheme: 50% of the gentle slope, 35% of the flat land, 15% of steep slopes, the training route terrain should be more undulating than the usual terrain, the drop is not more than 20 meters, the pre-determined skating routes for different levels of athletes, there must be a different level of difficulty of the slalom course.

(4) simulated ski training. The use of simulated skiing on strength training, especially in poor ski conditions and delayed skiing period is very beneficial. There are many types of simulated ski training, and its main disadvantage is that it does not glide very well and does not have a high speed during heavy training. In the simulation of skiing, the feet and hands with the office a push of force than skiing significantly increased, its training volume in the period of no snow 5% of the total cycle training.

(5) ski training. Snow training is necessary for the development of cross-country skiers speed endurance, skating conditions are different sports speed growth is different. This includes training with 5 to 11% above race speed at a slope of 1 to 2 degrees. After the load is reduced or the rest time is increased, training with 100% to 105% of the race speed on certain sections, overcoming various steep slopes on a series of short sections with this greater-than-race speed, skating with a greater-than-race-speed total load accounts for about 5% of the total amount of skiing training. During the season, there should be no fewer than 5 to 7 high speeds per training session on easier routes, with the aim of skating at maximum speed on a series of segments in a race. After the first snowfall, training should be done on uphill slopes with little gradient. The amount of training on partly flat ground should not be less than 40%. When skiing on skis, special attention should be paid to hand and foot bracing.

Part of the method indicated above can be changed, depending on the task given, but it must be changed for all phases of training, skiing traces, for which training should be a good evidence. It is impossible for untrained traces to try to maintain a high rate of skating. Frequent checks are needed for movement speed, stride length and stride frequency. The speed endurance of the cross-country skier can only be developed if the total amount of training used is sufficient.