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We are changing it up this week with a slower workout. But not necessarily a less-difficult workout! The challenge of an “overdistance” workout is the duration. By going at a manageable pace but challenging the length, you’re teaching your body different mechanisms from short intensity. You are building your base to better handle hard efforts and easy efforts alike!

Coach Alex Jospe recently put together this video for NENSA’s Regional Elite Group. It can get pretty scientific but there’s a lot to be said for knowing what’s happening out there on the road or trail:THe

The challenge to MNC Masters this week is to get out and shoot for a workout of at least 120 minutes! This can be skiing, running, biking, paddling, or a combination! This weekend the Juniors did a combination of 1+ hour rollerskiing and 1+ hour trail running. These two compliment each other well, because they both require a bit of dexterity.

Combining modes may defeat one purpose of the overdistance workout (repetition) but it enhances the ability to go for a bit longer because you change the scenery and the sensations. Also, combo-sessions are a great way to get out there for a longer duration WITH good technique and form because you don’t spend quite long enough in either mode of training to lose consistency, strength, and technique! Plus, the logistics can be fun to work out and plan for!

Very long distance trail running!

This week we are tackling “30/30 speeds”, henceforth referred to simple as 30/30s. These are a staple of the Junior program but they are incredibly beneficial for any skier! The combination of hard work but short bursts and equal rest is very unique, with a very direct technique-focused application in addition to just pure fitness or strength.

The short nature of the interval means that on rollerskis (or on foot!) you should try to execute good technique for the whole speed. The recovery period is equivalent: 30 seconds on, 30 seconds easy but continual moving. Hence the title 30/30s. The tricky part is that the more of these you do, the harder it is to maintain that good technique. These intervals truly are “easy to lean/hard to master” because it’s quite easy at first to go hard…but it can catch up to you fast!

As Scott Johnston writes in “Training for the Uphill Athlete”, 30/30s are “a good way to introduce Z4 [Level 4, or race pace] into your interval routine and add in a bit of speed to what may become some fairly slow but hard uphill efforts. You’ll need a good warmup that culminates in three to four minutes at Z3 [level 3, or threshold pace]. Then you’ll be ready to roll right into the 30/30 sets.”

Johnston suggests starting with 2 sets of 6 minutes of 30/30s. Give yourself 5-10 minutes between set one before rolling right into set 2. As you progress through the summer or fall, bump it up to 2×8 minutes, then 2×10…eventually you could shoot for a whole 30 minute block, which is 15 minutes of intensity time!

After a strong turnout the past two weeks, we are now ready to kick off a formal 8 week Roller Ski Coaching sessions with Coach Andy.  The 8-week sessions will run Tuesday’s 6/16 thru 8/4 for a fee of $85.   Sessions will occur on the gentle terrain in Williston with any updates posted on the Masters Training Doc.

Links to register are below:

MNC 19-20 Membership (if you participated in Winter that membership is still active)

MNC Summer Roller Ski Registration