In order to be your fastest on skis, it requires a significant amount of physical conditioning, especially in the off season. At the train to train level, skiers begin to have more performance based goals for their ski racing, and some are even invited to participate in either CCBC’s or BiBC’s provincial team programs. Telemark supports our T2T skiers by offering a light summer program, as we know that most of our racers are enrolled in other multiport programs (running, paddling, cycling, soccer etc). With that in mind, Telemark has prepared a basic guide for our T2T skiers so they can improve their fitness and be faster skiers each winter.
Training Principles
- Training Intensity
- For Train to Train, here are some basic guides to training intensity or “training zones”
- Endurance training
- Otherwise known as Zone 1-2 equates to 60-80% of your maximum heart rate
- On a scale of 1-10 (1 easy, 10 hard), the effort to do the activity could be considered a 1-4
- You should be able to carry a conversation throughout the workout and be able to do continuous activity for a long time
- Anaerobic Threshold
- Otherwise known as Zone 3, equates to 80-90% of your maximum heart rate
- On a scale of 1-10 (1 easy, 10 hard), the effort to do the activity could be considered a 5-6
- This is a controlled hard effort that you could do for 20-30min
- Race Pace
- This is the pace you race at, and is a hard effort that equates to 85-95% of your maximum heart rate
- On a scale of 1-10 (1 easy, 10 hard), the effort to do the activity could be considered a 7-8
- This is reserved for time trails lasting 10-15min
- MAS
- This is a very hard effort where you can barely talk and equates to 95-100% of your maximum heart rate
- On a scale of 1-10 (1 easy, 10 hard), the effort to do the activity could be considered a 9-10
- Effort last only 2-5min
- Sprint
- This is the fastest you can move, and you should not be able to talk.
- Effort lasts 8-15 seconds
- Endurance training
- For Train to Train, here are some basic guides to training intensity or “training zones”
- Training hours
- Health Canada recommends that EVERY Canadian aged 12-18 should do 60 min of moderate-vigourous aerobic activity per day. That equates to 365hours of exercise per year.
- The model below is based off of training approximately 400 hours per year – a typical starting point for T2T aged skiers.
- Training modes
- It is important, particularly for T2T skiers on provincial squads like the Talent Squad, to spend time of roller skis, and we recommend that our T2T skiers spend at least one day per week on roller skis over the summer. BiBC and CCBC expect a certain level of competency on roller skis to attend their training camps.
- Other types of exercise can be done by what you are interested in: Running, Cycling, paddling, rock climbing etc etc.
- Keep in mind that it takes 30-45min of continuous activity to experience a benefit from exercise.
Telemark T2T Training Plan
Here is a generic training plan based on 400hours of annual training. Your can follow it day by day, or adjust it to include the sports you are already enrolled in. Try to keep up with the number of hours of activity each week. Scroll side to side to see the full week. Select the month on the tabs at the bottom.
Download our club core routine here: https://race.teamtelemark.ca/athlete-resources/core-strength-training/
Download our club body weight routine here: https://race.teamtelemark.ca/body-weight-strength/
