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Well-structured and varied workouts
Last week you read about the pitfalls of not tapering effectively and the challenge of going outside of the comfort zone in terms of cadence. Now let’s look at two pitfalls that will help you train more effectively.
7. Lack of Proper Workout Structure
It never ceases to amaze me how loosely structured some people’s workouts are. This is especially true for club practices where it there seems to be as much standing around as actual skating. Interval training is the cornerstone method for preparing the body for the strenuous demands of competition, but to be effective there has to be a proper ratio of work to rest. The whole basis of interval training is that the intensity, duration, and work-to-rest ratio is manipulated to not only exploit a specific energy-providing system, but also to allow for progressive overload through the season. For example, a given workout can be used throughout the season, with progression induced by either a) increasing the intensity; b) increasing the duration; or c) reducing the rest time. If the structure is not followed, then there is little point to training this way. Be diligent about following precise and carefully planned workouts, and you will reap the rewards of your effort. Otherwise you will experience a plateau in performance and cease to improve.
8. Lack of Variety in your workout
At our Breakawayskate workshops we talk quite a lot about training. I’m always curious to hear how people train, and if there is one recurring thing I hear it’s that many skaters train the same way day in and day out, week after week. For example: skating 6-8 miles on the same course at the same speed 4-5 days a week. The body thrives on variety, and repeating the same workout at the same speed does nothing to ensure ongoing improvement. There’s nothing wrong with skating at the same place every time, but in order to keep getting stronger you need to keep your body on edge. Surprise it. Keep in guessing what you will do next. Don’t allow your training to become predictable and routine! I heavily rely on fartlek training for all of the athletes I coach. This is a highly variable workout that uses no fixed ratio of work-to-rest, but instead is all over the map using random speed and duration with varied rest. Steady-state skating has no real place except for the very beginning of the pre-season when you are building general endurance and muscular strength. Once you’re reasonably fit, I believe that all of your skating should be fartlek type. These workouts don’t necessarily have to be intense, although a tough fartlek skate is basically a race simulation. The important concept to grasp here is that fartlek workouts are a simple and effective way to ensure variety in your training.
opyright © 2004 Barry Publow. All Rights Reserved.
