Well, we’re into week 4 of next ski season’s training cycle. After every season I like to write down what I felt I did right in training and what I did wrong, or want to improve in. When it’s all done, it can be quite a list. Here’s a quick summary:
-zone 4 fitness. Did consistent Z 4 workouts starting in the summer (taking a 1 month break after my peak triathlon) then 2x/wk. Doing challenging peaking intervals (:30 x 20 w/ :30 rest); time trials; long intervals, short intervals. I felt I came into the early race season (Dec 1) in top form.
-consistent leg strength. I saw a lot of improvement in my squats and deadlifts, etc. Didn’t shirk off or blow these off . It definately helped in downhills, etc.
-Got transitions dialed in What used to be a weakness has now turned into a strength.
-Downhill training at Norquay. Still improving on those downhills.
-maybe peaked too early. Too much Zone 4?
-still not enough 5 hr workouts (like in my Ironman days)
-Nutrition suffered. Vit D, Calcium (1 broken bone this year, maybe 2), Mag.
What to do different this next year
-maybe 1 less workout/wk.... 2 days off instead of 1/wk.;
-no in between workouts. Go long, or go hard, or rest
-keep measuring.... but do more (tt’s; st.; hours; int’ls;). Record, challenge....always looking to improve
-roller skiing w/ skimo gear (tt up Norquay access road-record)
-more technical skinning and downhill practice in manky conditions (on race gear)
(left)-one of the awesome runs in my backyard
First off, I’ve got to get my shoulder healed. A torn rotator cuff from years ago really got torn up more this year as I kept falling on that shoulder. Surgery may be necessary (3 month recovery). I’m going to try to strengthen rehab it as I’ve done effectively for the last 17 years (when I first injured it). Secondly, I’m going to try to build more recovery into my weeks. 2 zone 4's, 3 long ones (2-5 hours); after that just strength training (in winter 1 day of lift downhill training). Lastly, I discovered some amazing terrain right out my door. The mountain behind my house actually has some incredible skiing (you’re probably thinking, "duh, what took you so long"). I’ve already been developing it a bit-I have a 1.4km race course complete w/ bootpack and jumpturn manditory downhill. But there’s a couple drainages back there w/ multiple couloirs. It’ll allow me to train difficult uphill skinning and manky snow, challenging downhills. Plus, I can get more hours in without having to travel to a venue. Just gotta figure out a way to ski there safely.
Well, it's finally getting summery out there, so it's time to have some dryland fun! Oh wait!!!! I get to race in the Ski to Sea at Mt Baker. One more skimo race to go (I've been doing at least one z4 workout per week to stay in shape!).