By Teemu Virtanen
In our article series about cross-country ski training, we have shed some light on endurance, strength, VO2 max and threshold training methods. One aspect that has become more important over the years in long distance skiing is speed, and in particular the ability to sprint fast whenever needed (quite often at the end of a race). Of course, maximum speed is more essential for skiers focusing on sprint and short distances, but even in long distance races speed is an important factor when one wants to win races, achieve successful breakaways during a race, and simply just be able to ski faster.
So, let’s take a closer look at speed training, and you can easily incorporate some of these methods into your weekly training program. And these intervals do not need to be extremely hard since you aim to increase your speed. They can actually be quite fun!
The benefit to speed training is neuromuscular, teaching your muscles to move fast. When doing speed training, you should focus on your technique and make sure to keep it intact. Speed training intervals can be either a stand-alone workout or come at the end of an easy workout to remind your body how to go fast.
One great example of speed training is to do three sets of 5 x 30 sec intervals. Go for 30 seconds all out, and then take a two-minute rest. It is important to take full recovery because speed is the goal of these intervals. Also, take 10 minutes of rest between sets so that you’re recovered and ready to go for the next set.
You can sometimes try longer intervals depending on the terrain, for example one-minute intervals going fast on a gradually descending track. You can get up to speed first and start your interval once you’re in full speed. However, keep in mind that the idea is develop your speed and not to get too much lactic acid in your muscles.
When you are doing an easy workout, you can have a set of short intervals at the end or interspersed in the workout. For example, you can do 4 x 20 seconds all out to kick in your fast twitch muscle fibers. Be sure to take plenty of recovery, at least two minutes of easy skiing, between each speed interval.
You should add these speed intervals to your regular training program, and if your training includes the right type of intervals and the right amounts of recovery, you will certainly race much faster.
