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Hard. Easy.

HARD. EASY.
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\r\nBy Pete Vordenberg
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\r\nToo often we look at training as our only means of preparing for the ski season. Training is only one aspect of preparation and by focusing only on training several very important elements of preparation are ignored.
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\r\nAmong the most important and most commonly ignored aspect of preparation is rest.
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\r\nWe have talked about the VO2 blocks that our athletes have done this season and are doing down here in San Diego. But we have only hinted at rest.
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\r\nFor us rest is a vital part of preparing. It must be balanced with work and it must be both inactive and active.
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\r\nWe are doing two separate blocks of intervals down here in San Diego. The first block had 7 interval sessions in 5 days. The second block has 4 to 5 sessions in 4 days. These blocks are separated by two and a half days of rest.
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\r\nWe are done with the first set of 7 sessions and are resting up for the second set of 4 to 5. In the two and a half days of rest between sessions we have insisted upon inactive rest like laying down time, naps and long night’s sleep, as well as drinking lots of fluids, eating plenty of food, taking ice baths and visiting the Training Center physical therapists. And we have also done more active rest and light training like a weight room session, basketball, running, surfing, walking and stretching – all at an easy intensity and for a short duration.
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\r\nRest on a grand scale, such as in the spring after the season, must include both active and inactive rest. You can’t just sit on the couch all spring if you are to begin the next training cycle both fully rested and ready to go. At the same time, rest on a small scale should include both active and inactive elements. Many of our skiers have found that being active on their weekly rest day helps them recover faster. This activity is not training – it is active rest. That can mean a jog, a short bike ride, a walk, a swim, a surf… it has to be taxing enough to get the blood flowing and the muscles working but easy and short enough to aid recovery rather than require it.
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\r\nJust like training the amount of rest you need is very individual. This includes the intensity and duration of your active rest as well as the frequency you need rest.
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\r\nIt is important to plan rest into your preparation but it is also important to know when you need to take unplanned rest – and have the confidence to take it. Five days too many is better than one too few.
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\r\nThis combination of active and inactive rest lets us absorb the work we have done and it enables the work we are going to do. We train hard and we rest well. Both rest and training must be in balance to be a part of a good preparation plan.
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\r\nTo see how the rest we do is balanced with the work see the sort of intensity we are doing by reading Nystad’s San Diego article here at teamtoday.org. For more info on preparation, rest and VO2 intervals please see an up coming article in Ski Racing.
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\r\nFor very detailed info on our training zones / methods of training please see www.ussa.org - cross country – coaches – definitions of training.
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\r\nFor some detailed info on coaching young skiers please see www.ussa.org - cross country – coaches – competencies.
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\r\nPlease email with questions.
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