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VO2 Training
The following letter was written by Pete Vordenberg to one of his athletes describing some new training to be used by most athletes of the US National and Development teams this year. This is the biggest single change to USST training this year, and has been used by a couple other national teams with good success. Remember that the training examples used here are designated for very elite athletes. If you’d like to use some of these ideas, make sure they’re tailored to your level and your specific needs. If you have further questions about these new training strategies, please contact Pete Vordenberg pvordenberg@ussa.org, or Trond Nystad, tnystad@ussa.org. Stay tuned in the near future for first hand accounts from athletes about their experiences with this new training.
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\r\nVO2 Training
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\r\nThis is the biggest change to the schedule this year. We are going to tackle some big efforts to improve capacity.
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\r\nWe are going to do three VO2 blocks from May to October and otherwise maintain our gains with regularly scheduled sessions every 7 to 10 days.
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\r\nThe first block will fall early in the year (planned for the end of May). The idea is to increase VO2 in this block so as to be able to apply these gains to the summer training. After the first block you will be able to train at a lower percent of max in distance and threshold training and you will go into the next block at a higher level – therefore building a higher VO2 throughout the summer, fall and into the winter. You gain .25% to .4% in each VO2 session. That adds up to big gains.
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\r\nIntervals will last 4 to 5 minutes (depending on the terrain available – for instance if your hill ends after 3.5 mins or 4.5 mins so be it). Rest is between half and full (4mins-on, 2 to 4mins off). Take more rest for sure if you are at altitude, and at low altitude if you have to because it takes you that long to get back down the hill.
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\r\nWhole body exercises must be used – rollerski skate or classical up hill, skiwalk with poles, bounding (running/bounding and moose hoofs).
\r\nIntervals will be carried out at the right pace! For most of us that means making sure they are not too fast!
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\r\nThese VO2 blocks will include VO2 intervals every day and sometimes twice a day for a period of 3 to 14 days. This sounds insane, but if done right, it isn’t. Big gains have been made with teams and individuals who have done this program – including the Norwegian women’s team.
\r\nThis works. But it has to be done right!
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\r\n1. Prepare and recover as if in a race season. That means warm up and down must aid recovery, you must rest very well between sessions, and eating well and hydrating very well are very important.
\r\nSince the whole workout will only take an hour fifteen to an hour and a half (you will train once or twice a day in these periods – but not more than 3 hrs a day) you have to find a way to spend the rest of the day that includes some actual bed rest, some stretching and is otherwise very relaxing.
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\r\n2. The repetitions must be done at the right pace! This is vital. Level 4 VO2 training in these blocks is not, NOT, done at a killer pace. The pace is just over threshold at a lactate of around 5mmol, or 10km race pace, or 85% to 90% of max. There is no, NO, considerable accumulation of lactate.
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\r\nTrain at the level you are at – don’t worry if you don’t feel fast. Just make sure you are going the intensity.
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\r\n3. The workout itself is paced correctly. The first interval will put in you level 4 only for the last half-minute. The second interval will put you in level four the last minute and a half. The third interval will put you in level 4 the last half. The last interval will put you in level four the last three quarters. Every interval is done at the same velocity – you will go as far, go at the same speed, for every interval.
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\r\n4. The duration of the workout is kept short. You should feel like you can easily do another interval after your last one. You will not seek hours during this period.
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\r\nA block could look like this (low altitude):
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\r\nMon: OFF
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\r\nTue: AM: w/up 4 x 3.5 min rollerski skate up hill with 3 min rest between, w/down.
\r\nPM: w/up core strength, w/down.
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\r\nWed: AM: w/up 4 x 4.5 mins ski walking with poles with 2 min rest, w/down.
\r\nPM: recovery jog: 30mins.
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\r\nThu: AM: w/up 4 x 4 min rollerski classical up hill with 4 min rest, w/down.
\r\nPM: w/up 4 x 3.5 min rollerski skate up hill with 4 min rest, w/down.
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\r\nFri: AM: w/up core strength, w/down.
\r\nPM: w/up 4 x 3.5 min run into a hill and bound up w/poles 3 min rest, w/down.
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\r\nSat: AM: w/up 4 x 4 min rollerski skate rolling uphill with 2 min rest, w/down.
\r\nPM: recovery jog: 30mins.
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\r\nSun: AM: w/up 3 x 5 min doublepole kick up hill with 3 min rest, w/down
\r\nPM: OFF
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\r\nMon: OFF
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\r\nTue: AM: w/up 4 x 4 min ski walking w/ 2.5 min rest, w/down.
\r\nPM: w/up 4 x 3.5 min roll skate w/ 3 min rest, w/down
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\r\nWed: Recovery block until next Tuesday. Includes one long session, two strength sessions, one speed session, and very easy and short distance. Focus on recovery!
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\r\nHigh altitude athletes should do VO2 sessions not more than once a day, and should do them not more than three days in a row (three on, one off, three on, one off, two on, recovery block). High altitude athletes should seek low altitude as long as the travel and living situation makes sense.
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\r\nWe will do one 7 to 10 day block with 6 to 8 VO2 sessions in late May or early June.
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\r\nWe will do one 7 day block with 3 to 4 VO2 sessions in mid-July.
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\r\nWe will do one 14 day block with 10 to 14 VO2 sessions in late September.
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\r\nOtherwise we will do one or two VO2 session about every 7 to 10 days.
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Research has shown horseshoe tossing to be a great recovery workout. Here, Vordie takes on Scott Loomis in the 2002 World Championships of the World (sadly, this event was won by the lone Norwegian representative, T. Nystad.
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Dare to Dream, Scott...One day, that shirt might be yours...
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\r\nTeam Today is a non-profit organization run by, and for, the athletes of the US Cross-country team. The USST is run on a shoestring budget, and our increasing success at the international level is making for increasing demand on our ever-limited resources. To find out how you can join Team Today, visit www.teamtoday.org, or contact Andrew Johnson bode1978@yahoo.com, or Pete Vordenberg pvordenberg@ussa.org. With your assistance, we will be THE BEST IN THE WORLD!
Written By: petevDate Posted: 5/26/2004Number of Views: 409
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