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Period 2 - June 2012
Coach Bill Pierce
Bill Pierce is head coach for F.A.S.T. Performance Training, based in Hayward, WI. Bill has been competing and coaching for over 30 years. He spent seven years coaching the Hayward High School ski team and three years coaching Juniors and Elites for CXC Skiing. Bill also serves the ABSF as Chief of Course for the American Birkebeiner.
Training Check-In with Coach Pierce
This four-week session promotes base fitness and strength development. Continue to keep distance workouts interesting by varying your activities, i.e. try a combination of running, biking, roller skiing etc.
The focus of the strength sessions is to develop the muscle groups that apply power during poling and kicking. It is also essential to develop the muscle groups that improve your balance. An example of these exercises is in our General Strength Training video section. Enjoy the work time and WU and CD as well!
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Featured in Outside
See the American Birkebeiner and the Birkie Training Plan featured in this series of articles in Outside Magazine Online.
Two Plans to Choose From:
To meet the needs for many levels of skiers, there are two separate training plans included below. Each plan is based on the total training hours per year.
_ The 320-hour plan is intended for beginner to intermediate skiers.
_ The 450-hour plan is for intermediate to advanced skiers.
The weekly plans for Period 2 - June 2012 are listed below. Be sure to read the abbreviations and zone definitions prior to reading and using the plans.
320-Hour Plan Description
This plan is based on 320 total hours in a 52 week calendar year and can be considered for the beginner to intermediate level skier.
This plan has the process work to reach performance goals within a range of performance for a Wave 10 up to a Wave 5 skier as it relates to the American Birkebeiner.
This can be a very demanding plan and as with any physical activity one should consult with a physician before starting a training plan or any training activity.
450-Hour Plan Description
This plan is based on 450 total hours in a 52 week calendar year and can be considered for intermediate to advanced level skiers.
This plan has the process work to reach performance goals within a range of performance for a Wave 5 up to a Wave 2 skier as it relates to the American Birkebeiner.
This can be a very demanding plan and as with any physical activity one should consult with a physician before starting a training plan or any training activity.
320-Hour Plan
450-Hour Plan
Training Terms & Definitions
See the bottom of this page for a list of terms used in your workouts below.
Week 1 - 7 Hours
Rest day. Stretching and balance for 30 min.
AM: Strength workout, 10 min. WU and CD, 4 exercises in each body zone (upper body/arms, core, legs) 1-1.5 min. exercise, 1-2 min. recovery in between each set. 1 hour total work time
PM: General distance run or bike. 1 hour run trying to stay on soft surfaces. Focus on good run mechanics of fore foot strike and push off. If you bike, add 20 min. to the total workout time.
AM: Strength workout, 10 min. WU and CD, 4 exercises in each body zone (upper body/arms, core, legs) 1-1.5 min. exercise, 1-2 min. recovery in between each set. 1 hour total work time
Rest day. Stretching and balance for 30 min.
PM: Skate RS AT intervals, 15 min. WU, 5x5:00min. skate V2 AT intervals at Level 3, 4 min. in between each repeat @ L1. They will make you work, but will not be so difficult that you can not speak. 20 min. CD. 1.25 hr. total workout.
Over distance workout. Your choice of road or off road biking, or a run/hike. Mountain biking, especially on single track adds an element of balance and skill if you ride more out of the saddle. If you hike/run, choose to do it on trails if possible and use your ski poles. Run on the flats and down hills and ski walk the uphills. 1.75 hours total work time. Long and easy in Level 1.
Week 1 - 9 Hours
Rest day. Stretching and balance for 30 min.
AM: Strength workout, 10 min. WU and CD, 4 exercises in each body zone (upper body/arms, core, legs) 1-1.5 min. exercise, 1-2 min. recovery in between each set. 1 hour total work time
PM: General distance run or bike. 1.5 hour run trying to stay on soft surfaces. Focus on good run mechanics of fore foot strike and push off. If you bike, add 20 min. to the total workout time.
AM: Strength workout, 10 min. WU and CD, 4 exercises in each body zone (upper body/arms, core, legs) 1-1.5 min. exercise, 1-2 min. recovery in between each set. 1 hour total work time
Rest day. Stretching and balance for 30 min.
PM: Skate RS AT intervals, 20 min. WU, 4x8:00min. skate V2 AT intervals at Level 3, 5 min. in between each repeat @ L1. They will make you work, but will not be so difficult that you can not speak. 20 min. CD. 1.5 hr. total workout.
Over distance workout. Your choice of road or off road biking, or a run/hike. Mountain biking, especially on single track adds an element of balance and skill if you ride more out of the saddle. If you hike/run, choose to do it on trails if possible and use your ski poles. Run on the flats and down hills and ski walk the uphills. 2.75 hours total work time. Long and easy in Level 1.
Week 2 - 6 Hours
Rest day. Stretching and balance for 30 min.
AM: Strength workout, 10 min. WU and CD, 4 exercises in each body zone (upper body/arms, core, legs) 1-1.5 min. exercise, 1-2 min. recovery in between each set. 1 hour total work time
General distance skate on roller ski @ L1 with speeds. 15min. WU then 2 sets x 8x:20sec. at max speed V2, with 1:40min. in between each pickup, 10 min. @ Level 1 in between each set, 15 min. CD. 1.25 hr. total.
AM: Strength workout, 10 min. WU and CD, 4 exercises in each body zone (upper body/arms, core, legs) 1-1.5 min. exercise, 1-2 min. recovery in between each set. 1 hour total work time
Rest day. Stretching and balance for 30 min.
PM: General distance skate ski with ski specific band strength, 20 min. WU and CD, with mini band work 15min. yellow, 5min. no band recovery L1, 15 minute yellow. All work is to be no pole except the WU and CD.1.25 hr. total.
Over distance workout. Your choice of roller ski, road or off road biking, or a run/hike. Mountain biking, especially on single track adds an element of balance and skill if you ride more out of the saddle. If you hike/run, choose to do it on trails if possible and use your ski poles. Run on the flats and down hills and ski walk the uphills. 1.5 hours total work time. Long and easy in Level 1.
Week 2 - 8 Hours
Rest day. Stretching and balance for 30 min.
AM: Strength workout, 10 min. WU and CD, 4 exercises in each body zone (upper body/arms, core, legs)
1-1.5 min. exercise, 1-2 min. recovery in between each set. 1 hour total work time
General distance skate on roller ski @ L1 with speeds. 15min. WU then 2 sets x 8x:20sec. at max speed V2, with 1:40min. in between each pickup, 10 min. @ Level 1 in between each set, 15 min. CD. 1.25 hr. total.
AM: Strength workout, 10 min. WU and CD, 4 exercises in each body zone (upper body/arms, core, legs) 1-1.5 min. exercise, 1-2 min. recovery in between each set. 1 hour total work time
General distance run or bike. Your choice of activity. Total work time is 1 hour. If you run choose to stay on soft surfaces and if you can run on trails use your poles and ski walk the up grades.
PM: General distance skate ski with ski specific band strength, 20 min. WU and CD, with mini band work 15min. yellow, 5min. no band recovery L1, 15 minute yellow. All work is to be no pole except the WU and CD.1.25 hr. total.
Over distance workout. Your choice of roller ski, road or off road biking, or a run/hike. Mountain biking, especially on single track adds an element of balance and skill if you ride more out of the saddle. If you hike/run, choose to do it on trails if possible and use your ski poles. Run on the flats and down hills and ski walk the uphills. 2.5 hours total work time. Long and easy in Level 1.
Week 3 - 8 Hours
Rest day. Stretching and balance for 30 min.
AM: Strength workout, 10 min. WU and CD, 4 exercises in each body zone (upper body/arms, core, legs) 1-1.5 min. exercise, 1-2 min. recovery in between each set. 1 hour total work time
PM: VO Max intervals, running or classic dp. 25 min. WU and CD. 5-6x 3:00min @ Level 4, 3 min. moving recovery in Level 1 between each rep.. These will be just above 10k race pace by 5-10 beats. You will not be able to have a discussion during these repeats. 1.5 hour total work time.
AM: Strength workout, 10 min. WU and CD, 4 exercises in each body zone (upper body/arms, core, legs) 1-1.5 min. exercise, 1-2 min. recovery in between each set. 1 hour total work time
General distance activity of run or off road bike. If you choose bike, add 20 min. to the overall duration of the workout. 1 hour total work time.
PM: Ski specific strength. Roller ski classic drills. 20 min. WU, 7,5,7 repeats. 7 Lock n Load, 5 Single Stick, 7 Full DP. 20 min. CD. Use a gradual grade of about 175-250m. 1-1.5 min. per repeat. 1.5 total work out time.
Over distance workout. 2 hour roller ski in Level 1. Focus on one element of technique for the entire workout. Suggestion: Focus on lower body position skating. Keeping forward on your forefoot with good ankle and knee flexion during glide and before kick. Full extension of the leg during kick. 2 hours total work time. Long and easy in Level 1.
Week 3 - 10 Hours
Rest day. Stretching and balance for 30 min.
AM: Strength workout, 10 min. WU and CD, 4 exercises in each body zone (upper body/arms, core, legs) 1-1.5 min. exercise, 1-2 min. recovery in between each set. 1 hour total work time
PM: VO Max intervals, running or classic dp. 25 min. WU and CD. 5-6x 3:00min @ Level 4, 3 min. moving recovery in Level 1 between each rep.. These will be just above 10k race pace by 5-10 beats. You will not be able to have a discussion during these repeats. 1.5 hour total work time.
AM: Strength workout, 10 min. WU and CD, 4 exercises in each body zone (upper body/arms, core, legs) 1-1.5 min. exercise, 1-2 min. recovery in between each set. 1 hour total work time.
PM: General distance activity of run or off road bike. If you choose bike, add 20 min. to the overall duration of the workout. 1 hour total work time.
General distance activity of run or off road bike. If you choose bike, add 20 min. to the overall duration of the workout. 1 hour total work time.
PM: Ski specific strength. Roller ski classic drills. 20 min. WU, 7,5,7 repeats. 7 Lock n Load, 5 Single Stick, 7 Full DP. 20 min. CD. Use a gradual grade of about 175-250m. 1-1.5 min. per repeat. 1.5 total work out time.
Over distance workout. 3 hour roller ski in Level 1. Focus on one element of technique for the entire workout. Suggestion: Focus on lower body position skating. Keeping forward on your forefoot with good ankle and knee flexion during glide and before kick. Full extension of the leg during kick. 3 hours total work time. Long and easy in Level 1.
Week 4 - 5 Hours
Rest day. Stretching and balance for 30 min.
AM: Strength workout, 10 min. WU and CD, 4 exercises in each body zone (upper body/arms, core, legs) 1-1.5 min. exercise, 1-2 min. recovery in between each set. 1 hour total work time
PM: General distance skate ski with ski specific band strength, 10 min. WU and CD, with mini band work 17.5min. yellow, 5min. L1, 17.5 minute yellow. All work is to be no pole except the WU and CD.1 hr. total workout time.
General distance run with poles. 1.25 hour total time. Run flats and downhills carrying your poles and ski walk or bound up grades using your poles. Your HR will rise out of Level 1 if you bound the uphills, so adjust accordingly.
Rest day. Stretching and balance for 30 min.
Rest day. Stretching and balance for 30 min.
Race or Time Trial. Enter a run or bike race. Total time of work today is 1.75 hours including a 20 min. WU and CD. 5-15k run event or a bike race with a duration of about 1-1.25 hour. Make sure to WU thoroughly and stretch after the CD.
Week 4 - 7 Hours
Rest day. Stretching and balance for 30 min.
AM: Strength workout, 10 min. WU and CD, 4 exercises in each body zone (upper body/arms, core, legs) 1-1.5 min. exercise, 1-2 min. recovery in between each set. 1 hour total work time
PM: General distance skate ski with ski specific band strength, 20 min. WU and 15 minute CD, with mini band work 15min. yellow, 5min. L1 no band, 15 minute yellow, 5min. L1 no band, 15 minute yellow. All work is to be no pole except the WU and CD. 1.5 hr. total workout time.
AM: Strength workout, 10 min. WU and CD, 4 exercises in each body zone (upper body/arms, core, legs) 1-1.5 min. exercise, 1-2 min. recovery in between each set. 1 hour total work time
Rest day. Stretching and balance for 30 min.
Race or Time Trial. Enter a run or bike race. Total time of work today is 1.75 hours including a 20 min. WU and CD. 5-15k run event or a bike race with a duration of about 1-1.25 hour. Make sure to WU thoroughly and stretch after the CD.
Over distance workout. 2 hour classic roller ski in Level 1. Focus on one element of technique for the entire workout. Suggestion: Focus on good forward body position during double pole. Arm swing should be full range of motion where ski speed dictates it. High/ forward arm swing. 2 hours total work time. Long and easy in Level 1.
Training/Work Zone Definitions
Level 1 (Endurance): This is the easiest training zone and the one that an athlete should spend the most time in. This is your over and general distance work out zone. The difference between an over distance and a general distance is that you will spend all or most of an over distance in this zone, and in a general distance, your target average will be in this zone, but you will be more in and out as terrain and demand require. It is very easy to carry on a conversation with your training partners in this zone. The vast majority of training is done in this zone (60-70%).
Level 2(Endurance): This zone sometimes seems like no man’s land. This level tends to be too easy for intensity or race level work, and too hard for recovery or over distance work. This is a level where you can become efficient at moving too slow. This does not mean that you should never train in this zone, but you do not want to stay here long. A training symptom for a lot of athletes is that they train too hard when they are supposed to be going easy and then train to easy when they are supposed to be going hard.
Level 3(Intensity): This level is referred to as the Lactate Threshold or Steady State Zone. The work level in this zone will usually be intervals any where from 5-20 min. in duration depending on the time of year. This is usually 5-10 bpm below your 10k race pace. This could be your Birkie race pace. It is difficult to talk and usually only in short sentences. One to two sessions every ten days of this intensity is reccommended.
Level 4(Intensity): This level is referred to as VO2 max interval work. Work at this level is usually 3-6 min. in duration and is at or up to 5 bpm above a 5K race pace. It is very difficult to talk at this pace. Approximately 10-15% of your training time will be spent in Levels 3 and 4.
Level 5(Speed): This level is your maximum effort and work at this level lasts from :15sec. to one minute in duration.
Level 6 (Speed and Over Speed): This level is for Max Speed and Assisted Speed. Duration of work is usually :10-:30sec. and it’s purpose is to increase limb velocity and efficiency at maximum effort. Less than 2% of training time will be spent in Level 5 and 6. Work in both of these levels is not about heart rate as much as it is about developing fast and efficient movement patterns when the cardio system is taxed to it’s upper levels.
Glossary of Abbrevations
CD: Cool Down
OD: Over Distance
RSC: Roller Ski Classic
RSS: Roller Ski Skate
WU: Warm up
AT: Anaerobic Threshold
