One of my favorite roller ski workouts to do in the fall is some kind of short to medium length speeds. Speed work is great because it combines the need to have solid technique with strength, power, and coordination. It also is not as long as 60-70 minutes of controlled L3 nor as painful as max L4-L5 intervals where you are trying to train the body to build and clear as much lactic acid as possible. On the Green Racing Project we try to do some speeds during our distance skis at least once a week in the summer, and more often in the fall and early winter as the racing approaches. It is a nice way to mix up some easy long distance training as well so you don’t get too bored.
One way you can do speeds to try and get a bit sore and also work your body and brain is to do speed stations. It is best to find maybe 3-4 different terrains you want to work on and aim to do 6-8 speeds at each station that last 10-12 seconds each speed. I like to find some flat or very gradual uphill on nice pavement (bikepath or quiet road), a steep uphill if possible, and some corners to try and work many different techniques.Read More