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"The following artical is from Ski Cross Country, a publication of Cross Country BC, 1997-98"
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Any skier that takes up training with the goal of improving their fitness level should become familiar with different training intensities. Unfortunately, there are many athletes that are of the mind that training is just like racing – taking every opportunity to go as hard and as fast as possible, to push the ‘upper limit’ of their ability in order to get better. This article is intended to provide an introduction to proper training intensities as well as outline their purpose and importance in your training program. |
WHAT IS TRAINING INTENSITY?
Think about these skiing situations which you have experienced:
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Travelling smoothly and easily along the flat, feeling fresh and full of energy.
Skiing up a moderate hill, which makes you breathe a little harder, but still leaves you in control of your breath and technique.
Skiing up a steep hill which strains your body and increases your heart rate and your breathing.
Racing someone (who doesn’t want to let you pass easily) up a hill.
These four examples represent the different training intensity levels, or ‘zones’ that are recognized in the cross country ski world. Simply put, intensity is how hard you are exercising. Each zone affects your body differently, and prolonged skiing at any one of these levels will have a profound effect on the results of your training.
But how do we tell what intensity level we are exercising at? If we were equipped with built- in computers that provided feedback on how many kilocalories we burned per minute, and measure our oxygen uptake, and had an EGG that counted our heart rate, we would know exactly how hard we were working at. There are many subjective indicators of intensity including your level of exertion, how hard you are breathing, a thumping pulse rate and your level of fatigue. But while these are excellent cues, they do not provide measurable data that can determine your training intensity.
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"The novice who takes up exercise to improve health often complains that it is too hard and soon gives up, returning to a sedentary lifestyle. A cursory inquiry often reveals that the approach of many of these individuals is to set off to run as fast as possible; hardly surprising then, that fatigue occurs after a couple of hundred yards and that the experience is an unpleasant one.
-R. Maughan and A. Wood
Coaching Focus magazine
United Kingdom |
What we can measure is how many times per minute your heart beats in response to exercise stimulus. The heart like a self- adjusting metronome that ticks off more beats when needy muscles require more fuel and oxygen. The harder you work, the faster it goes – but only to a point, as everyone has a personal maximum heart rate. This is the maximum number of beats per minute (bpm) that your ticker can go. The best way to determine your maximum heart rate (MHR) is to use a Heart Rate Monitor. A heart rate monitor is an excellent training tool that will give you immediate, accurate feedback on your level of intensity. If you don’t have one of these gadgets, you still have the ability to get the information you need by taking your pulse, although it won’t be as spontaneous or as accurate.
TRAINING ZONES
The important concept here is that skiers who are doing any amount of training should be training in specific heart rate zones that will result in the physiological effects necessary to ensure optimum success.
The following training zones are based on percentages of the maximum heart rate (MHR). Remember, each person is different and as a result, so are individual training zones.
ZONE I: 60% - 75% of MHR
This is your aerobic base training. This is the type of training that develops the strong central cardio - vascular components – a large powerful heart that can efficiently transport blood to the working muscles. Usually it takes the form of slow distance work- outs. What most people find so hard to believe is that this training is really s-l-o-w. In fact, it takes a lot of discipline to keep the heart rate down in this range. You should be able to carry on a conversation at this level and it may also mean walking any hills you come to.
At first you may think "Hey, this is a joke, right? How do I get any benefit from this work- out?" While you may not achieve the same level of fatigue that you normally associate with a work- out, the benefits are definitely there! One of the most important reasons to train at Zone One is that it allows for good recovery.
Believe it or not, this zone comprises the majority of hours in an annual training plan. If you are just starting a training program, do only Zone One until the rate of improvement slows down. Then slowly introduce of Zone Three and Four (depending on your goals). Even when your training plan is in full swing (no matter whether you are a novice or an elite racer), 75- 80% of all training should still be done at this level.
ZONE II: 75% - 80% of MHR
This is the zone where inexperienced skiers likely do too much of their training. It puts a demand on the body, which is high enough that it can result in long term fatigue and lack of progress in training. It is inevitable that your Zone One training will occasionally sneak up a notch to Zone Two, but other than that, it is not considered a main training zone.
ZONE III: 80% - 90% of MHR
You may find yourself in this zone during some races and loppets, but again, its not considered a main training zone.
ZONE IV: 90% - 95% of MHR
This level of intensity has a more significant effect on the peripheral components of the cardiovascular system and the recruitment of muscle fibers used during exercise. It improves the body’s abilities to tolerate excess lactate (metabolic waste that accumulates in the muscles and produces fatigue).
This intensity level will be in the form of interval training and racing. High intensity should not be emphasized until the skier has built up a large aerobic base that can support the higher intensity training forms.
The recognized methods of training have changed over the years, but today it is acknowledged that the best results for the cross country skier are arrived at by training a lot of time at Zone One combined with small amounts of carefully monitored Zone Three and Four. By training at the proper intensity levels, you have the ability to program your system to function to its potential.
Heart rate monitors are highly recommended for learning your zones and training at the proper intensities. If you do not own one, try to borrow one to establish your MHR and get the feel of the proper intensities. Once you have determined your training zones and have spent some time becoming used to the sensations associated with those zones ( level of exertion, breathing rate, level of fatigue and so on), you can use those cues to help to stay within the desired training zone.
If you want to learn more about training intensities and would like guidance on how to apply them correctly according to your training goals, consult with a NCCP Level Three (or higher) coach in your club.
Energy Systems & Muscle Types
Your body derives energy from two different fuel systems. The first is the anaerobic system, which utilizes carbohydrates, and provides energy for quick bursts of activity – instances when you are putting out a maximum effort. This energy system is readily available, but is not very efficient because it doesn’t last long and it produces lactic acid.
The second energy system is the aerobic system, which utilizes fats as a preferred fuel, but can use carbohydrates as well. The aerobic system requires oxygen in order to synthesize the energy from the fat molecules. This system is very efficient as it leaves no waste in the system and also helps to ‘clean out’ lactic acid which may be produced from the anaerobic system.
There are two main muscle types in the body that we can use to provide ourselves with power. These muscles can be classified as Fast Twitch and Slow Twitch. Fast Twitch fibers provide us with high force/speed and they mainly utilize the anaerobic system as their source of energy. Slow Twitch fibers are utilized for repetitive contractions at lower speeds, and tend to get more of their fuel from the aerobic system.
CALCULATING YOUR MAXIMUM HEART RATE (MHR)
Method A: Approximation Formula
If you do not have a heart rate monitor to do a Maximum Heart Rate test, or you are just starting a program and are not ready to undergo that level of exertion, the following formula will provide a reasonably close figure to get you started:
For Men 214 minus (0.8 x age) = MHR
For Women 209 minus (0.7 x age) = MHR
Method B: Max. Heart Rate Test
Prior to doing a test to determine your MHR you should be in good physical condition. FI you have your doubts, consult your physician regarding any known medical problems, medications and family history. To get an accurate result, you will need a Heart Rate Monitor.
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Choose the mode of exercise (skiers should ski).
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Make sure that you are well rested before the test.
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Do an adequate warm- up (30 minutes is better than 10).
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Do one ‘full- out’ burst of 3- 4 minutes duration followed by 2 minutes of active recovery and then a second burst for another 3- 4 minutes. Take the highest reading from the heart rate monitor at the end of the second sprint.
It is important to allow your heart enough time to achieve its maximal rate. By simply doing a brief sprint, your muscles will fatigue before your heart has had a chance to reach a maximum value. Also, many athletes are unable to achieve a maximum value. Also, many athletes are unable to achieve a maximum reading by doing the test on flat terrain. Add a hill at the end of your final sprint to ensure that a maximum rate is obtained.
To determine your heart rate for the training zones, multiply your MHR by the following percentages. For example: If your MHR is 180 and you want to find out what Zone One would be (60%- 75%), multiply 180 x 0.60 = 108 and 180 x 0.75 = 135. This means that your lower limit of Zone One would be 108 beats per minute and your upper limit would be 135 bpm.
Zone One: 60- 75% of MHR
Zone Tw 75- 80% of MHR
Zone Three: 80- 90% of MHR
Zone Four: 90- 95% of MHR
Factors Affecting Heart Rate
The heart rate is influenced not only by exercise intensity, but also by many other factors:
1. In constant conditions, heart rate will remain within a band of about 6- 8 bpm, day to day.
2. Circadian rhythms mean heart rate can vary by up to 10 bmp over 24 hours.
3. Psychological stress can cause a dramatic increase in heart rate.
4. In team games and interval training, heart rate is not a good guide.
5. Hot conditions will increase heart rate as the body struggles to keep the cooling mechanism working.
6. Fatigue and over- reaching usually increases heart rate.
7. Women have a slightly higher rate than men.
8. Heart rate is of limited use in guiding children’s training.
9. Lack of adequate fluids will increase heart rate.
10. Higher altitudes will increase heart rate.
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