This article is mostly directed towards FIS level athletes who have been participating regularly in a structured training program:
Do you want to perform in the latter part of the competitive season? Do you want to continue building your fitness in the winter? Those who work outside of skiing to maintain fitness and health are the ones most likely to be tip-top come February and March. You will experience less de-training and likely better health.
The winter is almost upon us. The competitive season presents you with a challenge of maintaining the right balance between training, competition and rest. The ultimate goal is that you maintain fitness through the season, while not being fatigued for major competitions.
Like any other phase in the annual plan, off snow dryland training in the winter should be periodized. You will have a different focus in each training block, with some of the goals aimed at making gains, race day activation, regeneration, recovery and maintenance. There are many variables that will go into planning including travel schedule, race schedule, planned competitive peaks, training volume/intensity and even weather. For example, in the Dec/Jan, cold weather takes its toll on the body. A smart program will identify factors which keep athletes healthy and primed for competition.
On the physical side of things, there are a few things that should be done consistently over the course of the winter:
- Regular sessions to maintain strength, power, speed, balance, agility and core
- Strength ‘activation’ strategies the day prior to racing
- Recovery strategies
- Athlete monitoring to assess maintenance and avoid over training
- A comprehensive nutrition plan.
Monitoring is important in order to determine how much work your athletes can handle. Strategies such as questioannaires, training diaries, measuring body weight, measuring power + strength and hydration will let you know how you should respond. Most importantly, you can prevent the athlete going into an ‘over-reached’ state right before an important competition.
Team Planning is available through FITSolutions at a cost of $100/month. Individual planning is available at a cost of $50/month. Through consultation with the coach and/or athlete, a monthly plan for training and monitoring will be provided taking account of travel, snow training, competition. This plan can be modified through continual communication and feedback. For more information, contact Andrew lamberto@shaw.ca
Good luck for the season!
No comments yet.