The Preparation Phase – A Few Thoughts

 August. Most people on Vancouver Island are still in the throes of enjoying a delightful summer, but I can’t help but notice the anxiety creeping into my mind. Where did the summer go? Winter is getting closer and I feel I could have done so much more to prepare for the upcoming Biathlon season!

For winter athletes, there is no break in training during the summer. Rather, summer is the time when mistakes are addressed, experimentation with technique is undertaken, and a solid foundation of fitness is re-built. During this preparation phase, Nordic athletes commence training by developing a strong base of strength while also developing a cardiovascular base.

What is this magical “base” I speak of? An athlete develops base cardiovascular ability to be able to deliver blood and oxygen to working muscles in the most efficient way. Base training helps strengthen the heart while building an elaborate capillary network that will help deliver the blood and oxygen your body needs – especially under challenging race conditions.

How to Develop a Cardiovascular Base

Base training is developed mainly through longer cardio sessions at a pace much easier than you think would be beneficial. This base training, or aerobic training, usually happens at an intensity of 60-70% of your heart rate (HR) maximum. Not sure what your heart rate zones are? Find out on this Karvonen calculator.

Base training sessions usually last at least 60 minutes but can also last hours. These are not short training sessions, and they shouldn’t be difficult training sessions either. The benefit of this reduced intensity is that one often recovers faster from these sessions. The aerobic base is also the foundation that allows the athlete to then progress to more challenging workouts later in the training year.

Having a solid strength and aerobic base allows athletes to maximize more intense workouts whilst avoiding injury.

Base and Intensity in the Preparation Phase

The other day I was listening to this Stephen Seiler podcast. I hadn’t heard of this chap before, but learned he is a professor of sports science at the University of Adger in Kristiansand, Norway.

What struck me about Seiler’s interview was his belief in an adherence to a traditional training regime guided by the 80/20 rule. This means that 80% of your training should be easy (50-75% HR max) and only 20% should be at an intensity beyond this.

It seems that the modern athlete or individual looking to get fit believes there is some secret formula or shortcut to successful performance. And so we buy the fitness magazines offering the latest trendy workout. We go to cross fit classes because we heard from some friend that high intensity interval training (HIIT) is the best and only way to train.

Yet with the Nordic sports, Norwegians consistently get on the podium. Why is this? As Stephen Seiler points out:

“… They know what gets you on the podium, and they know that there are no shortcuts. They don’t fall for the latest trend, the latest trick because they know how you get there. The magic is there is no magic in Norway.”

I love this because it’s so true! To excel in Biathlon, one has to stop searching for shortcuts and realise that one simply has to put in the time. That means firing thousands of rounds in the off season, and going on those long, easy intensity sessions.

For me, that means going for two hour hikes on my favourite local trail, or taking my hardtail mountain bike out for a long spin on cycling paths and gravel roads after work. These sessions are provide a great opportunity to organize my thoughts, or just enjoy the pleasure of not thinking at all. It’s immensely relaxing and centering, and provides benefits far beyond the sport itself.

Takeaway Points

You didn’t want to read this article because it was too long but still want to know what I wrote. Here it is:

• The preparation phase helps develop foundational strength and a cardiovascular base upon which more intense training is built
• The guiding principle of the preparation phase is the 80/20 rule: 80% of your training should be between 50-75% of your HR max, and only 20% is above this intensity
• There are no shortcuts; stop looking for them
• Long, aerobic sessions can be relaxing and centering; keep an open mind and enjoy them 

 Training hike in Gowlland Tod Park

Preparation Phase - Physical Training

Okay, it's now November and well past the point in the year when you should be undertaking the Preparation Phase.  However I wanted to write about this phase nonetheless as I feel it is the critical foundation upon which all future Biathlon training is built.

At its most basic level, the preparation phase usually consists of strength training and lower intensity cardiovascular training.  By lower intensity cardio training, I mean 55%-70% of your heart rate max.  I actually just found a great way to determine your heart rate zones.  A Karvonen heart rate zone calculator can be found here.  Lower intensity training is also called level one, zone one, or overdistance training.  Because it is executed at a lower intensity, you should be able to go for a longer period of time - about 45 minutes to several hours.  As well, you should be able to do a higher volume of training. By volume I mean the amount of time spent undertaking training.  During other phases such as the Pre-competition phase, you will train at a higher intensity level, and thus will usually take longer to recover. However, because the training done in the Pre-competition phase is lower intensity, you should not feel absolutely shattered after a workout.  In fact, you just might feel ready to train again much sooner.

Strength Training

Okay, first things first.  I think strength is a critical component to Nordic sports, and especially for Biathlon.  Unlike running, Nordic sports use 20% more muscle mass by also engaging the upper body. Consequently, having a strong core will help with your form, and strong muscles will help you power up hills and through fast sprints.  Put simply, strength training isn't an option - it is a necessity.

Ideally, you will have access to personal trainers at your local gym who will be able to construct for you an ideal training plan tailored to your experience and needs.  This is especially critical if you have any past injuries or other medical considerations.  However, if a personal trainer is not available to you, I can recommend a plan I've been using the last month by Jim Stoppani.  Okay, some people will probably pick apart this program but I think it's not bad at all.  It is structured, makes sense, and incorporates many important aspects of strength training.

Just a note, if you have no experience in the gym at all, I would highly recommend getting a gym attendant or personal trainer to show you how to use free weights and equipment safely.  Afterwards, aim for 10-12 repetitions and 2 exercises per muscle group, with a 30-90 second break between sets. After the twelfth repetition, you should feel sufficiently challenged that you cannot do any more repetitions.

This is what your workout might look like:

1. 10 minute low intensity warm-up on treadmill, rowing machine, etc.
2. 3 sets of bench press (on machine or free weights)
3. 3 sets of lat pull-down
4. 3 sets of seated row
5. 3 sets of leg press or squats
6. 3 sets of dead lifts
7. 2 sets of crunches/sit-ups to failure
8. 10 minute cool down.

If you could do this 3 times per week for at least 2-3 weeks, that would be great.  From there, you should be ready to follow Jim Stoppani's workout.   

This is the strength component of the preparation phase.  For experienced people, there are numerous other exercises one could do with other equipment such as kettle balls, Swiss balls, etc.  However, if you do not have experience and/or access to this equipment, the program above should be a great start.

Cardiovascular Conditioning

Okay, now for the cardiovascular conditioning. As mentioned this is low intensity and general. That is, you should be able to talk while doing the exercise. At the beginning of the preparation phase, the exercise doesn't have to mimic cross country skiing. Examples of exercises are cycling, running, kayaking, hiking, power shopping, etc. Remember, this time is also to give your mind a break from Biathlon and snow as well. Only the bold and the few can think about Biathlon 24 hours a day.  If you do not pace yourself mentally, you run the risk of burning yourself out and losing interest part way through the season.  

The Preparation Phase should not do this!  It should build you up, make you strong, and get you so damned excited that by the time November rolls around you are practically drooling at the thought of snow!

As mentioned, the low intensity cardio portion of this phase is meant to develop your circulation and your body's ability to transport oxygen to your muscles as efficiently as possible.  This phase lasts anywhere from 2-4 months, and is the basis upon which more intense exercise is layered.

Unfortunately I don't know you and so cannot tell you how often you should train per week. Presumably you are interested enough in Biathlon to read this blog, but not interested enough to divorce your husband/wife and move to Obertilliach to train full time.  Ideally, you should have at least a few hours a week to train. A schedule might look like this:

Monday: Rest

Tuesday: Strength training

Wednesday: Cardio training (45-60 minutes)

Thursday: Strength training

Friday: Cardio training (45-60 minutes)

Saturday: Strength training

Sunday: Long cardio session (90-120 minutes)

On top of this, you should practice dry firing with your amazing Biathlon rifle at least three times per week, and spend at least one day a week at the range. If you have this amount of time - great!  If not, you will need to divide your Preparation Phase into a strength phase followed by a cardio phase.  

For 1-2 months, try to go to the gym at least three times per week. This frequency is required to develop strength.  Once you have developed a base of strength, you can cut back to twice per week to maintain that strength.

Once you have developed a good base of strength during the Preparation Phase, you can switch your focus to cardiovascular training. You should aim for at least two cardio sessions per week that last at least 60 minutes if not longer. To help you, you might think about joining the cycling group at a local bike shop, or a running group at a running store. If you happen to be close to the water as I am, you might even consider rowing which would also double as a good strength workout!

Conclusion

In general, it goes like this: nothing will happen if you only do something once per week.  The progress will be non-existent and you will do more to frustrate yourself than make yourself happy. This is true of anything: playing an instrument, learning a language, etc.  

This is a lot of information and will seem overwhelming.  Rest assured that once the pieces are put into place, it will make more sense and not seem so daunting. If you have any questions about this program, feel free to send me a message.

The first thing you need to do is sit down with a pencil and paper, consider your week, and figure out when and how much free time you have.  Hopefully you have at least 10 minutes now and then to practice dry firing, and at least three other one hour slots in which you can devote to physical conditioning. This is a pretty minimum requirement.

Some might ask, WHY?  Well, because it sucks being frustrated, and I guarantee you that if you never or rarely practice something but still have expectations, you WILL get frustrated and unhappy. This is true with everything in life. Minimum work and maximum expectation = frustration.  

As well, Biathlon is expensive.  It could cost thousands of dollars. Why spend this money and then not put in the work?  However, Biathlon is also an immensely rewarding sport, and if you put the time into it, it could change your life.

I am giving you this information because when you click into your skis, zoom through the trails, and come into the range, I want you to think to yourself: I worked damned hard this year, and now I'm going to hit all the targets. Period. That's it. Focused work will give you confidence on the course and happiness long after the race has finished.  

A little summer training near 9 Peaks (Vancouver Island)