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RSki TT... Lessons...Flip or Flop?
Skate Rollerski Time Trail
\r\nLessons about w/up, w/down and pacing
\r\nChanging plans for changing circumstances (to Flip or to Flop)
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\r\nBy Pete Vordenberg
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\r\nWomen 5km
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\r\nWendy Wagner 14:21 (7:06) (7:15) – last year skied 13:48
\r\nHilary Patzer 14:56 (7:22) (7:34) – last year skied 17:02
\r\nDenise Teela 15:39
\r\nErin 16:46
\r\nAnna 17:27
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\r\nMen 10km
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\r\nCasey Ward 25:39 (6:11) (6:34) (6:32) (6:22) – last year 26:40
\r\nJeremy Teela 26:45 (6:39) 6:46) (6:49) (6:35)
\r\nLars Flora 27:08 (6:30) (6:48) (6:57) (6:53)
\r\nKris Freeman 27:24 (6:35) (7:04) (7:03) (6:50) – last year 27:14
\r\nJames Upham 28:40 (6:58) (7:15) (7:18) (7:09)
\r\nChris Cook 30:24 (7:18) (7:42) (7:58) (7:22)
\r\nLeif Zimmerman 31:25 (7:44) (7:00) (7:58) (7:43)
\r\nEli Enman 32:31 (7:46) (8:14) (8:12) (8:19)
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\r\nMen Sprint
\r\nPrelim
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\r\nTorin Koos 3:33
\r\nJeremy Teela 3:42
\r\nAndy Newell 3:51
\r\nZack Simons 3:52
\r\nColin Rogers 4:01
\r\nTim Weston 4:03
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\r\nWomen Sprint
\r\nPrelim
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\r\nKate Whitcomb 4:47
\r\nCarolyn Tracey 4:54
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Wendy Wagner
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\r\nRollerski time trials are a workout and race practice. Comparing times to others is completely useless and counter productive. Comparing times to past years, or even past months is likewise hard to draw conclusions from. Even skis of the same brand with the same series of wheels can have different speeds and skis of different brands are guaranteed to have different speeds. At the same time rollerski conditions from hour to hour, day to day and month to month make comparing times to past performances inaccurate (coaches, probably because it is in their nature, keep track of this stuff anyway).
\r\nWhat we use rollerski time trials for is to practice the art of racing. We dial in the warm up, the warm down, the process of approaching the race, the effort of racing, pacing, technique and transitions and of course we use it as a very specific workout.
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\r\nSkiers looking at these TT results should note the pacing of the skiers and how well the better skiers paced their race.
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\r\nSome things we have learned from these time trials (as well as other workouts) is how important the warm up and warm down is. Most athletes warm up too slowly and more surprisingly warm down too slowly and often for too little time.
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\r\nIncluding some medium to hard intensity in the warm up is fairly well practiced but most skiers do not do enough hard skiing. Some actual intervals of 2 to 3 minutes near and at race pace are important to getting the body ready to race.
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\r\nTo clear the byproducts of a hard race or training session we have found that the normal easy warm down is not even close to adequate. In fact even the harder warm down we have been doing has not even been adequate. We have increased the intensity and duration of the warm down (specifics vary to the individual) to include some skiing in level 2 (10 minutes minimum) and some 55 – 5 sprints. 55-5’s are skiing easy for 55 seconds and sprinting for 5 seconds. The skiers do this for another 5 to 10 minutes and finish the warm down off with 20 to 40 minutes of easy skiing, running or cycling. This protocol helps clear lactate and aid recovery.
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\r\nPacing is nothing new to distance racing, but the idea of pacing in sprint racing is something we are still experimenting with. Even efforts of 30 seconds take pacing let alone distances of 2 to 4 minutes. Each of our athletes approach pacing in different ways. One good way is to break the race into portions and assign a % of max effort to each portion. Another way is to determine how you want to feel or the technique you want to use in certain parts of the course.
\r\nIn any case there must be some pre-race planning that includes pacing.
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Torin Koos
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\r\nGoing after the real goal (changing plans to fit changing circumstances):
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\r\nWhile some might accuse us of lacking the sort of resolution required of strong leadership we have changed our training plan this week to fit changing circumstances. This past week many of our skiers have felt a bit tired. We had a level 5 workout planned for Tuesday. Level 5 workouts demand a lot of energy, focus and desire – all of which require being rested. This workout has been postponed until Saturday in order to give our skiers a bit more recovery time.
\r\nThe original plan looked good when we made it but it doesn’t look so good now that we realize our skiers are a bit tired. True mental weakness would be ignoring reality and doing the workout anyway. Mental toughness is constantly evaluating, adapting to changing circumstances and acting accordingly with the true goal (becoming a faster skier) solidly in mind.
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Soldier Hollow, Utah
Written By: petevDate Posted: 10/19/2004Number of Views: 327
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