Anaerobic Lactacid Training for Skiing
Training Skiing out of the season
In this article we give a few tips to prepare for the skiing season and more specifically to train the main energetic system required in the sport: the Anaerobic Lactacid system.
For a brief introduction to energetic systems in skiing please have a look at this article.
It doesn’t need to become complicated to be honest, so what follows is an explanation of what Lactic Acid training is, how it can be split into and how it can be trained.
Lactacid Peak
Is the maximim quantity of lactic acid (L.A.) accumulated by an athlete.
In well trained subjects that can match with the lactacid power, which represents the maximum production speed of lactic acid.
Skillfull athletes can create L.A. and developping high quality performances (the classic 20 turns exam demonstration).
How to train it:
– 25” to 35” workout at maximum speed + 1.30 to 3′ rest.
Complete rest in order to perform at maximum speed.
Active rest is possible to use (walk at 5.5-6 km/h without going lower than 120 bpm)
– It can be trained more than once in the same training session.
But the lactic acid needs to be completely removed before the next training block (up to 1 hr light cardio – not adviced at the moment)
Examples:
Note: these exercises are used just as an example. They can be changed with other similar ones. They need to be easy and practical to do.
Jump Lunges (Video)
4 sets 30” each + 1.30′ rest between sets
Lateral Jump Squats (Video)
4 sets 35” each + 2′ rest between sets
Note: Rest time can initially be extended in order to allow the maximum speed in the exercise.
As a progression, add one set a week for 3 weeks.
Rest on the 4th week with 1 session from Week1.
Lactacid Capacity
Is the ability to keep the maximum speed while in lactic acid production (muscle pain..).
In highly trained subjects L.A. is high at the beginning but then stops or drops towards the end of the performance.
Skillfull athletes can keep high performance through out the length of the exercise, without dropping in quality (a good top to bottom run – classic GS races and bump fields).
How to train it:
– High intensity performance
– 35” to 2′ workouts + 1′ to 2′ rest.
Passive rest, in order to not help the acid lactic removal (aim of the training session)
– Lactacid Peak Training is essential before proceeding with Lactacid Capacity Training (high level of L.A. production needed).
Examples:
Jump Lunges
4 sets of 1′ each + 1′ rest
Lateral jump squats
4 sets of 1.30′ + 1.45′ rest
Note: to make a progression rest time can stay the same and the workout time can increase of 10-15” every week for 3 weeks.
The 4th week is active rest by doing only 1 session with the times of Week1.
Periodization Examples
Here are two examples on how we could mix these training sessions in a period like October-November. So with 4 to 8 weeks to go before the ski season.
Depending on the experience in L.A. training the individual has, we could go for Plan A or B.
Plan A is for those who have not done much of it this season.
It has more Lactacid Peak Training sessions (L.Peak), in order to develop an increased production of L.A. The number of Lactacid Capacity (L.Cap) sessions increases as the weeks go by.
Each week the sessions will need to increase in intensity or volume, as mentioned higher up.
Plan B offers a scheme of work for those who are more familiar with the L.A. training, or have done something similar to L.Peak training recently.
It’s almost reverted compared to Plan A, so the Lactacid Capacity training sessions will outnumber the Lactacid Peak ones.
Every time you train, do finish with a 10-20 minutes light cardio (100-120 bmp). This promotes the recovery of the muscles by flushing fresh blood through the legs and carry away the waste products. If you don’t do so, you will not walk the day after.
I prefer a classic scheme of 3 weeks increasing workouts and 1 week of active rest.
During the active rest week it’s good to do reduce the L.A. sessions and more low-mid intensity cardio.
Final note, this L.A. business does not substitute the core training, balance and flexibility training you should do (all year round).
In Detail:
Plan A
Week 1
Day 1 – L.Peak
Day 2 – L.Peak
Day 3 – L.Peak
Week 2
Day 1 – L.Peak
Day 2 – L.Peak
Day 3 – L.Cap
Week 3
Day 1 – L.Peak
Day 2 – L.Cap
Day 3 – L.Cap
Week 4
Day 1 – L.Peak from week 1
Day 2 – Cardio low-mid intensity
Day 3 – L.Cap from week 1
Plan B
Week1
Day 1 – L.Peak
Day 2 – L.Cap
Day 3 – L.Peak
Week2
Day 1 – L.Cap
Day 2 – L.Peak
Day 3 – L.Cap
Week3
Day 1 – L.Cap
Day 2 – L.Cap
Day 3 – L.Cap
Week4
Day 1 – L.Cap from week 1
Day 2 – Cardio low-mid intensity
Day 3 – L. Peak from week 1