CROSS COUNTRY EDUCATION: Content Request
If you have access and permission to use materials that you think might be useful additions to this education section, please email them to Matt Whitcomb for review at mwhitcomb@ussa.org. It is our goal to keep these education materials up to date and pertinent to the needs of all of our USA athletes, clubs, teams, and regions.
Purchase our Cross Country Technique Fundamentals CD and others here!
Training Intensities, Definitions and Workout Application
This document was created by Sue Robson and Pete Vordenberg to educate US coaches and athletes on when, why and how to perform everything from "level 1" training and up through the anaerobic levels.
Interval Training
The two attached documents by Sue Robson (former USST physiologist) can be used as maps to build intensity into a training plan. Each progression, threshold and VO2 (race pace), is designed to bring structure, reason, and incremental progress towards improving one's lactate threshold and their maximum VO2. Coupled with various time trials and races during the dryland training season, these workouts are excellent tools to improve an athlete's aerobic capacity. As an implementation example, several US Ski Team athletes incorporate one threshold workout and one VO2 workout each week in May and June, and two threshold each week and one VO2 workout every ten days for the rest of the dryland season.
Strength and Power for Cross Country
This article on strength and power for cross country was written by Zach Weatherford, a USOC strength coach who works closely with US Cross Country Ski Team athletes and coaches. Following his references you will find an example workout based on his essay.
Blood Doping: a research paper detailing efforts made to catch dopers
This publication from the Scandinavian Journal of Medicine & Science in Sports sheds light on the importance of WADA (World Anti-Doping Agency) and USADA (US Antis-Doping Agency) as allies of the US Ski Team and other nations that compete ethically.
Nutrition for Females
This recent FIS publication details the importance of adequate nutrition for female cross country skiers. If you have females on your team, it is your responsibility to learn this information.
Exercise and the Immune System
Several US Ski Team coaches attended a seminar in Silver Star, B.C. entitled "Exercise and the Immune System" by Dr. Chris Spooner. Following the excellent presentation, Dr. Spooner granted the US Ski Team permission to include his presentation within our education materials. We thank him for the use of the attached document.
Minimizing the Effects of Air Travel and "Jetlag" on Training and Racing
As the racing season begins, many teams will increase the amount of air travel required to attend certain training camps and races. This USSA Sports Science article will help explain the processes that afflict the body with jetlag, and ways in which the negative side-effects can be minimized.
November 2007 Treadmill Testing: Contintental Cup Team
Continental Cup Team athletes recently completed a successful training and testing camp in Park City, UT. While the main goals of the camp for these development athletes were placed on training and altitude acclimatization for our Super Tour campaign, the Sports Science staff helped continue to track physiological changes in each of these athletes through the use of our treadmill. This treadmill test provides a wealth of physiological markers including Maximum VO2, Lactate Efficiency Curve, and Rate of Recovery. However, paramount to all else, this test is an opportunity for the athlete to drive their body to exhaustion. The goal of this video posting is to provide a look at the level of determination required to be an elite athlete. It takes a strong body, and an even stronger mind.
Technique Essays from USSA Technique Fundamentals CD
2007 US Ski Team Coaches Education Conference Presentations
Training Intensities, Definitions and Workout Application
