Dartmouth Skiing Men s Cross Country Team. Training Manual. Ruff Patterson Men s Cross Country Team Head Coach

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1 Dartmouth Skiing Men s Cross Country Team Training Manual Ruff Patterson Men s Cross Country Team Head Coach

2 Mission The mission of the Dartmouth Ski Team is to provide programs which enable individuals to achieve excellence in ski racing and to develop personally. We are committed to the continued development and improvement of all our athletes through commitment and challenge. We will foster an environment of mutual respect and integrity. It is our goal to maintain a position of pre-eminence in intercollegiate, national and international skiing. Commitment To compete at the highest level, and to achieve to the best of our individual and collective abilities to foster an environment of mutual respect, integrity and enthusiasm for hard work. To commit as much time and effort to the team as possible without compromising our academics or our health. We understand that while skiing is often an individual sport, the success of team members depends on the integrity of our team as a whole, and that each of us shares in the successes and failures of a single team member. We understand that as members of the Dartmouth Ski Team our actions as individuals represent the Team and the College. We understand our coaches, both as individuals and as a staff, are responsible for overseeing our commitment to these policies. We also understand the role of the institution in governing our actions. Challenge Mastery Understanding Self Reliance Requirements The most basic requirements posed by the sport of cross country skiing include events ranging from 1 km to 50 km or greater. By definition race courses require variation in terrain including flats or undulating sections, downhill sections and multiple uphill sections. Cross country skiing is snow related requiring further mastery in the areas of Training Technique equipment and waxing. Equipment Mental Health Cross Country Skiing is a complicated sport requiring proficiency in a wide variety of areas including training, technique, equipment and health. Of course will, passion and commitment are at the center! You need to balance individual needs with the needs of the group. Even though cross country skiing is an individual sport, teams are important for race support and training support. You must be able to keep up with the group in order to be part of the group. If you're unable to ski, roller ski or run with the group, then you need to progress to a level where you are able to. All groups need to learn to work together. Not all teams are "best friends". The best teams learn to work together regardless of differences.

3 Training Principles Method Intensity Activity

4 Capacity Intensity % Max HR %ARHR Capacity Subjective % -- Aerobic Capacity (LTE) Anarobic Capacity (MTE) Should feel hard like a maximum effort at the end of a race, or on very difficult uphills, or a maximum 2-3 minute effort % 100% Maximum VO2 (VO2 Max) Aerobic Capacity (LTE) This is your overall 5 to 10 kilometer racing zone % Anaerobic Threshold (AT) Aerobic Capacity (LTE) Should feel easier than a 5 to 10 kilometer race. Fast pace, but controlled and enjoyable workout % Aerobic Endurance (LTE) Easy intensity; just above the ability to carry out a conversation. Get tired from the length of the workout not the intensity % Aerobic Endurance (LTE) Should be able to talk easily while training. Get tired from the length of the workout not the intensity.

5 Methods Training methods categorize different ways of stressing the human body to stimulate functional change. A number of functional systems can be affected using this basic model.

6 Endurance Cross-Country courses must be laid out so as to be a technical, tactical and physical test of the competitors qualifications. (FIS )

7 Strength Endurance Submaximal Explosive Maximal 20-50% max Reps: 30> 50-90% max Reps: % max Reps: % max Reps: 1-5 Strength Routines Maximal Strength Testing

8 Interval Long Interval (MTE) 3-10 min III-IV 1-10 Medium Interval (STE-MTE) 1-3 min III-IV Short Interval (STE) 20 sec - 1 min III-V 1-30 Speed Endurance Speed 5-20 sec 85% max speed Maximal Speed 5-20 sec 100% max speed 5-10 Coordination Specific ½ Specific Non-Specific Forced Technique Whole Exercises. Part Exercises. Roller Skiing Imitation Exercises Exercises Games Other Sports

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