Sleepy Hollow Training Page designed for year-round nordic ski training for the CVU ski team and others interested in year-round nordic training.
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Notes: Look for training hints in between each weeks training.
Get a Training Group Together!!! It's by far the best way to train in the summer. |
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Email me with any training questions or comments: eli@skisleepyhollow.com Links with good training resources: Training Tidbits: Improvement comes from consistently training neither too much or too little. Rest is as important as training. |
Welcome to summer training 2006! The emphasis from this day until summer is base training and having fun. Base training is the most important phase of training because all other phases are built on top of the base training foundation. Weight training and intervals are/will be a part of the base phase, however the overriding focus will be on aerobic training. Base training consists of low intensity training 4-6 days per week. Throughout the course of several weeks cellular adaptation occurs during base training. What the heck is this? For those that paid attention during biology class, it is mitochodria in our muscle cells that are the "powerhouses" of cells (converting fuel into useful energy) . Consistent training increases the number of mitochondria in your cells, allowing you to go farther and longer. The base that you have built up by fall will allow you to get more out of intervals and strength training later on. The other huge benefit is being capable of holding a long "peak" at the end of the racing season. There is a whole lot more information out there about training, and I encourage you to do internet research on it. Great places to start are at the NENSA site, and at the Fasterskier.com website.
A few more notes:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
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3/4 hour easy run, bike, or rollerski 3 x 25 dips and 3 x 15 pushups |
1/2 to 3/4 hour run, or bike 3 x 40 meter bounds |
3/4 hour, rollerski, or hike with poles |
3/4 hour run or bike 3 x 25 dips and 3 x 15 pushups |
Off | long distance day: 11/4 to 2 hour run, rollerski or bike | |
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1/2 hour easy run, bike, or rollerski 3 x 25 dips and 3 x 40 situps 4 x 40 meter bounds |
1/2 to 3/4 hour easy run or rollerski | 1/2 hour hike with poles |
1/2 to 3/4 hour run or bike 3 x 25 dips and 3 x 15 pushups 6 x 40 meter bounds |
Off | long distance day: 1 to 2 hour run, roller ski or bike |
A note about intervals: This week intervals start! Make sure to get a GOOD warmup in before intervals. I do 15 minutes easy (heart rate up to 140), followed by 5 min harder (Heart Rate HR up to 155). Then 2 minutes with HR up to 170. Finally the intervals: I recommend a long gradual uphill. These can be done rollerskiing, running, or biking. I prefer to do most of my summer intervals on rollerskis, and I alternate between skate and classic. The desired pace is 10 beats per minute above my lactate threshold heart rate. My lactate threshold HR is about 170, so I aim for a heart rate of 180. It takes me about a minute or two for my heartrate to reach 180, and when it does, I maintain that for the duration of the interval. For those without heartrate monitors, this should feel very hard, and you should feel a lot of lactic acid in your system. It means burning legs and arms for the last few minutes of the interval, and it probably means a little nausea when you stop your interval. Make sure to recover fully between intervals. This workout trains your body to deal with lactic acid - never a painless exercise.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
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1/2 hour easy run, bike, or rollerski 3 x 25 dips .... 3 x 15 pushups. 3x 35 situps |
1 hour total Intervals: Good warmup and cooldown! 4 x 4 min. w/ 5 min recovery between each interval. |
1 hour, rollerski, or hike with poles |
1/2 to 3/4 hour run or bike 3 x 25 dips and 3 x 15 pushups 6 x 40 meter bounds |
off |
long distance day: 11/2 to 2 hour run, roller ski or bike | |
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Intervals: Good warmup and cooldown! 4 x 4 min. w/ 5 min recovery between each interval. |
1/2 to 3/4 hour easy run or rollerski |
1 hour, rollerski, or hike with poles |
3/4 to 1 hour run or bike 3 x 25 dips .... 3 x 15 pushups. 3x 35 situps |
Short intervals: Good warmup/warm- down 4 x 60 seconds race pace feel - fast! |
long distance day: 11/2 to 2 hour run, roller ski or bike |
Short intervals: Make sure to have a good warmup..... The point of the shorter intervals is to build speed and power. They should be done on a hill, and can be done with rollerskiing, or bounding with poles. These help build explosiveness! Rest 5 minutes between each interval. Pace is very fast.
Tempo: The tempo workouts are designed to be done at your lactate threshold pace (for me it's HR at 170). This is a great workout to help with fitness over a longer time period than other intervals. Make sure to have a good warmup and cooldown for this workout as well.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|
Intervals: Good warmup and cooldown! 4 x 4 min. w/ 5 min recovery between each interval. |
1/2 to 1 hour run, or bike 4 x 40 meter bounds3 x 25 dips .... 3 x 15 pushups. 3x 35 situps... 3x 15 leg squats |
3/4 hour morning rollerski, or hike with poles 1/2 hour afternoon bike |
3/4 hour run with poles with 3 x 25 dips .... 3 x 15 pushups. 3x 35 situps... 3x 15 leg squats |
Short intervals: Good warmup/warm- down 4 x 60 seconds race pace feel - fast! |
long distance day: 11/2 to 2 hour hike, rollerski or bike | |
|
Intervals: Good warmup and cooldown! 4 x 4 min. w/ 5 min recovery between each interval. |
1/2 to 3/4 hour easy run or rollerski 3 x 25 dips .... 3 x 15 pushups. 3x 35 situps... 3x 15 leg squats |
3/4 hour easy hike with poles |
1/2 to 1 hour run with 2 x 7 minute LT intervals. 2 min. recovery. 3 x 25 dips .... 3 x 15 pushups. 3x 35 situps... 3x 15 leg squats |
1 hour total Tempo workout 15 minutes at Lactate Threshold |
long distance day: 11/2 to 13/4 hour run, roller ski or bike |
Here are the next two weeks. As the strength training becomes more involved (as it has over the last month), I've started taking that into account for overall training time. For example the 7 hour week beginning on the 28th has 61/2 hours "training" and 1/2 hour of "strength training". Keep up the good work training.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|
Intervals: Good warmup and cooldown! 4 x 5 min. w/ 5 min recovery between each interval. |
1 to 1 hour run, or bike 4 x 40 meter bounds 3 x 25 dips .... 3 x 15 pushups. 3x 35 situps... 3x 15 leg squats 3x max pullups |
3/4 hour morning rollerski, or hike with poles |
3/4 hour run with poles with 2 x 7 minute LT intervals. 2 min. recovery. 3 x 25 dips .... 3 x 15 pushups. 3x 35 situps... 3x 15 leg squats 3x max pullups |
Short intervals: Good warmup/warm- down 4 x 60 seconds race pace feel - fast! |
long distance day: 2 to 2 hour hike, rollerski or bike | |
|
Intervals: Good warmup and cooldown! 4 x 5 min. w/ 5 min recovery between each interval. |
AM 1/2 to 3/4 hour easy run or bike 3 x 25 dips .... 3 x 15 pushups. 3x 35 situps... 3x 15 leg squats 3x max pullups |
3/4 hour easy run with poles |
1/2 to 1 hour bike with 5 x 2 minute LT intervals. 2 min. recovery in between. 3 x 25 dips .... 3 x 15 pushups. 3x 35 situps... 3x 15 leg squats 3x max pullups |
Short intervals: Good warmup/warm- down 4 x 60 seconds race pace feel - fast! |
long distance day: 11/2 to 21/2 hour hike with poles, roller ski or bike. |
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|
Intervals: Good warmup and cooldown! 4 x 5 min. w/ 5 min recovery between each interval. |
1 to 1 hour run or bike 4 x 40 meter hill bounds 3 x 35 dips .... 3 x 15 pushups. 3x 45 situps... 3x 15 leg squats 3x max pullups |
AM: 3/4 hour morning rollerski, or hike with poles PM 1 hour afternoon bike |
3/4 hour run with poles with 2 x 7 minute LT intervals. 2 min. recovery. 3 x 35 dips .... 3 x 15 pushups. 3x 45 situps... 3x 15 leg squats 3x max pullups |
1 hour total Tempo workout 15 minutes at Lactate Threshold |
long distance day: 2 to 2.5 hour hike, rollerski or bike | |
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Intervals: Good warmup and cooldown! 4 x 5 min. w/ 5 min recovery between each interval. |
AM 1/2 to 1 hour easy run or bike 3 x 35 dips .... 3 x 15 pushups. 3x 45 situps... 3x 15 leg squats 3x max pullups |
3/4 hour easy hike with poles |
1/2 to 1 hour bike with 5 x 2 minute LT intervals. 2 min. recovery in between. 3 x 35 dips .... 3 x 15 pushups. 3x 45 situps... 3x 15 leg squats 3x max pullups |
Short intervals: Good warmup/warm- down 5 x 60 seconds race pace feel - fast! |
long distance day: 11/2 to 21/2 hour hike with poles, roller ski or bike. |
. A few of you have asked about fall sports in relation to xc skiing. Specifically, which sport should you focus on, and should you be training for skiing in the fall if you have another sport? My answer is this: focus on one thing at a time, and do it well. If you're running xc, you need to be doing all their workouts and focusing on improving your running. For a few juniors and seniors that are really into skiing, there are a few extra workouts that can be done. For most of you, however, as long as your fall sport is aerobically challenging (running, soccer, field hockey), this will get you into good shape for skiing. It is important, however, that you get in the weight room and stay strong in the upper body. Strength workouts fit into most fall sports, so if you're in the weight room, make the most of it for skiing, and regularly do dips, pullups, and situps. This will help considerably come fall. If you have any questions, let me know!
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
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Intervals: Good warmup and cooldown! 4 x 5 min. w/ 5 min recovery between each interval. |
1 to 1 rollerski or bike 4 x 40 meter hill bounds 3 x 35 dips .... 3 x 15 pushups. 3x 45 situps... 3x 15 leg squats 3x max pullups |
AM: 3/4 hour morning rollerski, or hike with poles PM 1/2 run |
AM: 3/4 hour morning rollerski, or hike with poles PM 3 x 35 dips .... 3 x 15 pushups. 3x 45 situps... 3x 15 leg squats 3x max pullups |
Short intervals: Good warmup/warm- down 5 x 60 seconds race pace feel - fast! |
long distance day: 2 to 3 hour hike, rollerski or bike | |
|
Intervals: Good warmup and cooldown! 4 x 5 min. w/ 5 min recovery between each interval. |
AM 1/2 to 1/2 hour easy run or bike PM 1/2 hour run 4 x 40 meter hill bounds 3 x 35 dips .... 3 x 15 pushups. 3x 45 situps... 3x 15 leg squats 3x max pullups |
3/4 hour easy hike with poles |
1 to 11/4 hour run 3 x 35 dips .... 3 x 15 pushups. 3x 45 situps... 3x 15 leg squats 3x max pullups |
1 hour total Tempo workout 20 minutes at Lactate Threshold |
long distance day: 11/2 to 21/2 hour hike with poles, roller ski or bike. |
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|
Intervals: Good warmup and cooldown! 4 x 5 min. w/ 5 min recovery between each interval. |
1 hour easy run, bike, or rollerski 3 x 35 dips .... 3 x 15 pushups. 3x 45 situps... 3x 15 leg squats 3x max pullups |
3/4 hour, rollerski, or hike with poles |
Short intervals: Good warmup/warm- down 4 x 60 seconds race pace feel - fast! |
3 x 35 dips .... 3 x 15 pushups. 3x 45 situps... 3x 15 leg squats 3x max pullups |
long distance day: 11/2 to 21/2 hour hike with poles, roller ski or bike. | |
|
Intervals: Good warmup and cooldown! 4 x 5 min. w/ 5 min recovery between each interval. |
1/2 to 3/4 hour easy run or rollerski 3 x 35 dips .... 3 x 15 pushups. 3x 45 situps... 3x 15 leg squats 3x max pullups |
3/4 hour rollerski or bike |
3/4 to 1 hour run or bike 3 x 35 dips .... 3 x 15 pushups. 3x 45 situps... 3x 15 leg squats 3x max pullups |
Short intervals: Good warmup/warm- down 6 x 60 seconds race pace feel - fast! |
long distance day: 11/2 to 2 hour run, roller ski or bike |
| ELI ENMAN --- 2003-2004 TRAINING SCHEDULE | ||||||
| Freshmen &Sophomores | Junior/Senior & College | Eli's Training | ||||
| Week of: | Phase | hr/wk | hr/wk | hr/wk | Total hr/yr | |
| June | 9 | Base | 3 | 4 | ||
| 16 | Base | 4 | 5 | |||
| 23 | Base | 5 | 6 | 6 | 6 | |
| 30 | Base | 4 | 5 | 8 | 14 | |
| July | 7 | Base | 5 | 6 | 10 | 24 |
| 14 | Base | 6 | 7 | 12 | 36 | |
| 21 | Base | 5 | 8 | 13 | 49 | |
| 28 | Base | 7 | 7 | 14 | 63 | |
| Aug | 4 | Base | 5 | 7 | 12 | 75 |
| 11 | Base | 6 | 9 | 15 | 90 | |
| 18 | Base | 6 | 8 | 13 | 103 | |
| 25 | Base | 7 | 9 | 15 | 118 | |
| Sep | 1 | Base | 8 | 9 | 16 | 134 |
| 8 | Base | 5 | 8 | 13 | 147 | |
| 15 | Base | 8 | 10 | 17 | 164 | |
| 22 | Base | 7 | 8 | 14 | 178 | |
| 29 | Base | 9 | 10 | 18 | 196 | |
| Oct | 6 | Pre-Comp | 5 | 7 | 12 | 208 |
| 13 | Pre-Comp | 7 | 8 | 14 | 222 | |
| 20 | Pre-Comp | 8 | 9 | 16 | 238 | |
| 27 | Pre-Comp | 7 | 9 | 15 | 253 | |
| Nov | 3 | Pre-Comp | 8 | 10 | 17 | 270 |
| 10 | Pre-Comp | 6 | 9 | 15 | 285 | |
| 17 | Pre-Comp | 9 | 11 | 19 | 304 | |
| 24 | Early Snow | 4 | 8 | 13 | 317 | |
| Dec | 1 | Early Snow | 6 | 8 | 13 | 330 |
| 8 | Early Snow | 6 | 9 | 15 | 345 | |
| 15 | Early Snow | 7 | 9 | 15 | 360 | |
| 22 | Early Snow | 8 | 10 | 17 | 377 | |
| 29 | Race Prep | 6 | 8 | 14 | 391 | |
| Jan | 5 | Race Prep | 6 | 9 | 15 | 406 |
| 12 | Race Prep | 6 | 8 | 14 | 420 | |
| 19 | Race Prep | 7 | 10 | 17 | 437 | |
| 26 | Race Season | 7 | 8 | 14 | 451 | |
| Feb | 2 | Race Season | 7 | 8 | 14 | 465 |
| 9 | Race Season | 7 | 10 | 17 | 482 | |
| 16 | Race Season | 7 | 8 | 14 | 496 | |
| 23 | Race Season | 7 | 8 | 14 | 510 | |
| Mar | 1 | Race Season | 7 | 8 | 14 | 524 |
| 8 | Race Season | 0 | 8 | 14 | 538 | |
| 15 | Race Season | 4 | 7 | 12 | 550 | |
| 22 | Race Season | 4 | 7 | 12 | 562 | |
| 29 | Transition | 3 | 4 | 6 | 568 | |
| Apr | 5 | Transition | 4 | 5 | 8 | 576 |
| 12 | Transition | 5 | 6 | 10 | 586 | |
| 19 | Transition | 5 | 6 | 10 | 596 | |
| 26 | Transition | 5 | 6 | 10 | 606 | |
| May | 3 | Transition | 5 | 6 | 10 | 616 |
| 10 | Transition | 5 | 6 | 10 | 626 | |
| 17 | Transition | 3 | 4 | 6 | 632 | |
| 24 | Transition | 0 | 0 | 0 | 632 | |
| 31 | Transition | 0 | 0 | 0 | 632 | |
| June | 7 | Base | 4 | 5 | 8 | 640 |
| 14 | Base | 5 | 6 | 10 | 650 | |
| Total Hours | 300 | 400 | 650 |