1. TRAINING PROGRESSION – BALANCING DISTANCE, STRENGTH AND INTENSITY THROUGHOUT THE YEAR. Bryan Fish CXC Team Coach

2. Definition of Progression A series with a Definite Pattern of Advance. A Forward Movement in a Particular Direction. The Act of Moving Forward Toward a Goal. Components of Progression Starting Point (BASELINE) Method or Action to Advance from a Starting Point (STRUCTURED PLAN) Finishing Point (GOAL) Training progression - planned increases in distance, intensity and work loads that push us forward to a new and improved performance level.

3. ESTABLISH A BASELINE Health Screening/ Physical – (cardiac, structural, joint, muscle imbalance, flexibility) Establish Training Zones – (VO2 testing &/or Lactate Testing profile if available OR Heart Rate approximation) Threshold pace approximation = consistent pace (pace, HR & lactate remain stable) between 35-60 min effort. MaxVO2 pace approximation = consistent pace between 10-15 min. effort. General strength assessment Training History and Athletic Background Amount of Time Available for Training - Training needs to Support a Healthy and Sustainable Lifestyle and Not Conflict It.

4. SET A QUANTIFIABLE GOAL EXAMPLE – Ski Faster than a 2:55:45 American Birkebeiner on Saturday, February 23 rd, 2008 (in an attempt to make Wave One).

5. SET INCREMENTAL GOALS (INTENSITY) DrylandBirkie Time Evaluation Date 5 Km Rollerski (Birkie Terrain) Evaluation Date3 Km Track RunEvaluation Date 400m Track (estima ted pace) Current3:08:00Feb-060:17:35May-070:12:25May-0701:39.33 Goal #12:55:45 0:11:309/8/200701:32.0 Goal #22:55:45 0:16:1012/1/2007 On -SnowBirkie Time Evaluation Date 10 Km ski (Birkie Terrain) Evaluation Date 20 Km ski (Birkie Terrain)Evaluation Date 30 Km ski (Birkie Terrain) Evaluation Date Goal #32:55:45 0:28:001/1/2008 Goal #42:55:45 0:57:001/15/2008 Goal #52:55:45 1:30:002/15/2008 Goal #62:55:452/23/2008

6. GENERATE A STRUCTURED PLAN The structured plan needs to follow general endurance training principles. Progression is necessary for all aspects of skiing. –Distance Training (General, Specific, Over Distance) –Intensity Training (Sprint, 5KM, 10KM, 30KM, Threshold, 50KM) –Strength Training (Specific, preparatory, resistive, power) –Technique (Classic & Skate) –Neuromuscular (speeds, propreceptive, Balance)

7. GENERAL ENDURANCE TRAINING PRINCIPLES Energy Systems and Energy Stores Oxygen System Breakdown of Fats – fat stores in the body. Fats last a great deal of time (approx. 120hrs) - Fats + Oxygen +ADP  carbon dioxide + ATP + water Breakdown of Carbohydrates (Glycolysis) – stored in the liver and muscles. Glycogen stores last approx. 60 to 90 minutes. Phase 1: glucose + ADP  lactic acid + ATP Phase 2: lactic acid + oxygen + ADP  carbon dioxide + ATP + water (at lower exertions – aerobic) Lactate System – At higher exertions, the second phase of glycolysis can no longer neutralize the lactic acid formed in phase 1 (anaerobic) Phosphate System – creatine phosphate stored within the muscles. Creatine phosphate is expended within 10 seconds. (Lactate Threshold Training by Peter Janssen, MD Human Kinetics 2001)

8. GENERAL ENDURANCE TRAINING PRINCIPLES (CONT.) Muscle Recruitment

9. GENERAL ENDURANCE TRAINING PRINCIPLES SUPERCOMPENSATION - refers to the ability of our bodies to adapt to and eventually overcompensate for the stress of exercise. The body can adapt to small amounts of stress and then recovery is necessary. (Basic premise for hard days followed by easy days) The body adapts to the same stress after 6-10 weeks, so it is necessary to change training after this adaptation period for improvement to continue. Ski Specific activities are necessary for muscular and neuromuscular system development. 80-20 Rule - Approximately 80% of an overall endurance training plan is distance training and the remaining 20% is strength and intensity.

10. GENERAL ENDURANCE TRAINING PRINCIPLES (CONTINUED) Specific Training Intensities should target specific systems of the body. Aerobic Endurance Training – improve efficiency of fat burning, oxygen uptake, oxygen utilization, improve efficiency of slow twitch muscles Threshold Training – Stresses both the aerobic and anaerobic systems. Enabling the skier to ski faster with less anaerobic contribution. Max VO2/ Anaerobic training – improve maximum stroke volume from the heart, improve lactate buffering, etc

11. OVERALL YEARLY PLAN SPRING General aerobic activities Low resistive general strength training A small amount of intensity training to maintain gains from last season. SUMMER Development of the aerobic system is the prime focus in summer. Strength improvements are also a priority & greater loads (weight) are added to the general implemented. Threshold based intensity prevails with an occasional max VO2 effort. Increase in distance specificity Addition of plyometrics to strength training. Ski specific speeds.

12. OVERALL YEARLY PLAN (CONTINUED) FALL Increase in intensity and maintenance or slight increase in threshold training. Ski specificity is of greater importance for all training systems. Ski specific power Maintenance or slight increase in aerobic training WINTER Emphasis is on racing. Fine tune technique. Maintain aerobic endurance and strength.

13. INTENSITY SCALE (Better Training for Distance Runners by Martin and Coe)

14. YEARLY OUTLOOK

15. IN CONCLUSION Progression is the central principle utilized to develop an effective training program. Essential Components –Baseline –Primary Goal –Incremental Goals that support the primary goal –A plan that includes small advances from the baseline toward the incremental and primary goals –Monitoring and evaluation to ensure the plan is allowing for forward movement toward the goal.

16. CXC TEAM PROGRESSIONS Intensity –Sprint –Max VO2 –6mmol (approx. 10km pace) –4mmol/ Threshold (approx. 1 hr race pace) Strength –General Strength –Specific Strength –Isometric –Spenst –Circuit Distance –General Aerobic Endurance (overall volume & workout length) –Specific Aerobic Endurance (overall volume & workout length) –Over Distance (workout length – 2-5.5 hrs) Technique & Neuromuscular Coordination –Dryland Technique Drills –Rollerski & Ski Technique Drills –Speeds or Pick-ups –General speed & neuromuscular coordination development Active Recovery & Warm-up & Cool-Down