We’re just about finishing up our first week of camp in Fort Kent. Despite the warnings for 30% chance of rain every day, we managed to make it through to Friday afternoon before anything fell from the sky. We drove up to Fort Kent on our day off, Sunday, and jumped right back into training with an interval combo workout on matched roller-skis on Monday, 10×1.8km at race pace. A new section of roller-loop was recently completed at Fort Kent, providing some hillier terrain for training. On Thursday we had a biathlon pursuit time trial. (more…)
Archive for June, 2009
In just a few hours we’ll be packing up the van to drive to Fort Kent. Our training camp continues there for the next two weeks. This is the first time we’ve had a three-week long June camp, so instead of diving headfirst into the biggest volume week of the year right away, this time the pacing is more conservative. That being said, I’m still pretty tired after finishing a week with three quality interval sessions and some level 1/2 distance workouts. I’ve really tried to maximize recovery between workouts (and on our off day, today, although we’ll be traveling for most of it) by hitting the ice bath after interval sessions and taking naps in the afternoon.
There’s nothing like doing intervals with 8 other girls to test your fitness level. While the treadmill workout on Tuesday was done solo, we did an uphill level 4 skate workout on matched DMS rollerskis on Thursday and level 3 bike intervals on the long hill from Keene to Lake Placid on Saturday. In between, we had some endurance strength/technique sessions with focus on V2, no pole, or double pole as well as a couple of easier distance sessions. The rollerloop in Lake Placid is currently being repaved so we weren’t able to train on it this week.
Over the next two weeks the volume will increase and we’ll be using the rollerloop at 10th Mountain Center almost daily. We’ll be doing a time trial later in the week and I’m anticipating a few backwoods adventures in the County. It’s been about a year since I was a member of Maine Winter Sports Center and I’m looking forward to spending some more time up there.
After I finished my final exams I packed up and went home to Lenox, MA for a few days. The time at home was just enough to drop off my school accessories and make sure I had everything I needed for summer training in Lake Placid, where I’m now a resident athlete at the OTC. I spent only a few days at home because I thought it was important to get to Lake Placid for some combo workouts before the camp started. The camp, by the way, will consist of one week in Lake Placid followed by two weeks in Fort Kent, ME.
Our three-week camp commenced yesterday with some shooting drills followed by easy combos at Mt. Van Hoevenberg. It’s the first time that I have been a part of an all-women’s biathlon training camp, which makes provides a great opportunity for all the female biathletes in the country to come together and train with one another. Aside from catching up with friends from across the country during the workout, we got to experience again what it feels like to shoot at a busy range, and take on the pressures of speed and distraction that accompany it. In the afternoon, the rain clouds descended on us as we completed a two-hour rollerski workout with 45 minute segments of double poling and skating without poles.
Today we’ve got our first interval session of the week, and it’s on the treadmill. We’ll be following the “Vancouver protocol”, which is meant to mimic the Olympic course in Whistler—lots of V2 and V2 alternate. I’m scheduled to go in just a few hours so I did my strength workout already this morning.
Tomorrow we’ll have a meeting to acquaint all of us with the selection criteria for this year’s World Cups and the Olympic games. It’s something everyone’s waiting to hear…
I’m within the second high volume week of the period. I completed 22 hours last week and will do about the same this week. I started off this week with the infamous 15sec on/15sec off hill bounding workout. It always takes some getting used to, especially for the first time of the year. Instead of going for 12 minutes straight we tried shortening the duration of each interval to 8 minutes but increased the repetitions to 3 to make it simulate a race (a sprint race has three loops). I have two more tough interval workouts to go, and this isn’t even a camp! It’s going to be much easier once I’m in Lake Placid and have a group to train with. Pacing a volume week with three interval sessions can be tricky. The spacing is such that you do intervals every other day with distance workouts and strength sessions in between. I have found that it’s especially important to keep the distance workouts within level 1 if I want to be able to do high quality intervals.
My schedule this week is packed not only with training, but also final exams. It’s not the hours that you spend training that could otherwise be spent studying that make the combination such a challenge. The hard part is resisting the urge to nap in the afternoon between training sessions, and the low level of concentration that is a result of such fatigue. Once my productivity begins to decline, I usually give in to a short “power nap”, just 45 minutes or so. What I’ve found works best for me, though, is to get as much work done in the morning before I start training and the eyes get sleepy.