Hiking provides for low impact, long duration, low level workouts. Our schedule starts in April and just overlaps the artificial snow season. During the summer we primarily pole hike, but include a few bike rides. Hikes begin as easy urban social walks then add ski poles to exercise arms and upper body as well as get a better workout. We imitate classic ski technique with poles. WAMXC works to accommodate a variety of fitness levels. Participants need not keep up with those in the lead. We expect individuals to get the workout they need. On Long Slow distance days and on the way to/from interval workouts, "Group compaction" ensures those who lag do not miss turns. Those in front keep moving and remain active as those who first reach intersections reverse course until those at the end have been encountered, thereby collapsing the group. On interval days we hike to the venue, synchronize watches, agree when to rendezvous and then each does their own workout. At the appointed time we reconnect and hike back. Participants who wish not to do intervals are invited to continue long slow distance then reconnect with the group.
Intervals address the need to prepare for snow skiing and develop the cardiovascular system for competition. We secure expert advice regarding incorporation of intervals and speed work in our workouts. Participation is voluntary, however, we have been pleasantly surprised to find interval workouts appreciated by many, at different levels of fitness. Interval sessions, in many ways, are more social than long hikes since everyone works out in the same space. On hills, those going down offer verbal encouragement to those going up. Treks to and from the interval spot are often filled with copious amounts of conversation. Don't be frightened by the prospect of interval workouts.
Level 3 (L3) Intervals should be at or just above anaerobic threshold. The individual should feel in control and not be completely exhausted at end of the workout. The last interval should be as fast as the first. Don't hesitate to let heart rate rise into the low Level 4 zone but only briefly.
Level 4 (L4) Intervals should be 5-10 bpm above anaerobic threshold to prepare for lactate tolerance. The individual should be in control, but working hard.
Afton Intervals suggestion: Use one hill, starting and stopping points consistently with the same type of interval to enable drawing comparisons. These intervals can be of training value as well as provide feedback on training. Use a heart rate monitor to record your maximum heart rate, recovery heart rate and the duration of each interval. We have been using the famous 6 minute hill but the hill to the North is a bit longer and more gradual. The North hill may be better suited for some.
Timed Ladder: 1,2,3,3,2,1 minutes with recovery equal to interval duration. This presents an opportunity for variable intensity during the interval session. Use level 4 during the shorter repetitions and level 3 during the longer ones.
Rollerskiing will include both double pole and skate intervals. Double pole strength is a great way to see improvements during the winter. Skating intervals add specificity to the training week and intensity schedule.
Speed work will be done each rollerski and dryland workout that we aren't doing intervals to improve quickness and maximum speed. They do not build lactic acid, should be fun and can be done on flat, rolling, or uphill terrain.
It is important to make changes and adjustments as the individual feels needed. Don't feel compelled to stick to the workout guidelines line by line. Cut the hard work or the entire workout short if you realize you've had enough. Know your body.