Ski race. How to start training correctly? Control and tempo workouts

Children, especially of school age, experience greater physical activity. After school, after completing homework (when physical activity is limited), relaxation occurs, that is, activity increases, and, conversely, after sufficient physical activity the child becomes calm. The task of parents is to direct this intelligently and beneficially for the child. motor activity, accustom to physical activities and labor.

The child must promptly acquire the motor skills and abilities necessary for his future life. Perfect movement technique can be formed in early age. It would be wrong, in our opinion, for parents to aspire to early years make your child an athlete of a narrow specialty - a swimmer, figure skater, skier. Indeed, in order to become a good athlete, one must study technique from an early age and develop the necessary motor qualities. But how can you determine whether a child will be what his parents want him to be? Is he able to demonstrate the qualities that are necessary in this sport? What a disappointment it can be when a child is expelled from one group or another as incapable, and time has already been lost for other sports! However, it is possible that an unpromising young swimmer or figure skater can become a talented runner or skier.

In children's and school age comprehensive preparation is necessary for a growing organism. Parents themselves should strive to teach their child how to run, ski, and swim correctly. In Finland, for example, when a child enters 1st grade, they check the child’s ski skills. Parents have special guidelines on teaching methods and receive a certificate of commendation from the school for the good preparation of their child. The child’s physical fitness allows him to choose in the future the sport in which his capabilities will be demonstrated with the greatest effect.

Science has established that in the individual annual cycle, each person has his own “peak” in the manifestation of capabilities. For some it occurs in the summer, for others - in winter, spring or autumn. That is why in sports practice there were many cases when a mediocre swimmer suddenly became a promising skier, and an average skier became a good rower. It is necessary to recommend that young athletes engage in both summer and winter sports, study the techniques of these types and acquire a good base of general physical training, timely developing certain physical qualities.

Children and adolescents experience uneven development of muscle strength, speed, endurance and other motor characteristics. It is very important to take into account the periods of the most rapid natural development of certain properties. Thus, in many works of specialists it is shown that the development of dexterity is most successfully carried out at the age of up to 10 years, coordination and balance - up to 12-13 years. At 14-15 years of age, speed and strength qualities rapidly develop, and after 16-18 years of age there is a significant increase in indicators characterizing the level of development of strength and general endurance.

Age-related development occurs as a process of accumulation of quantitative changes in the body, and in certain periods this accumulation jumps into a new qualitative state. A special role in these changes is given to the activity of the endocrine glands.

The intensity of growth in the child's weight and height increases periodically. For many children at the age of 5 and 8 years, weight indicators change more significantly, children show less interest in active movements. From 10 to 12 years of age, growth in boys slows down somewhat, but weight increases more rapidly; In girls, weight gain is observed from 11 to 12 years.

The child’s heart muscle also grows unevenly. By the age of 13, compared with 11-12 years of age, there is a significant increase in the heart muscle. Changes in the functioning of the central nervous system also occur at this age - its regulatory role and functional state are improved (therefore, coordination of movements is mastered). The motor analyzer nucleus matures unevenly, and its final development is completed by the age of 13.

By this period of child development, the formation of many aspects of activity ends: the ability to perceive space, pace, analysis muscle contractions, the ability to relax muscles improves. All this - high plasticity, reactivity and excitability of the nervous system, rapid formation of new reflex connections - allows boys to easily master the technique difficult exercises up to 13 years of age, and girls by the age of 11 will have mastered motor skills.

At the age of 14-15, boys experience the most active processes of puberty, the intensity of the functioning of the endocrine glands increases, and the reactivity of the nervous system and pulse during exercise increases. During this period, weight increases and compaction is observed. muscle tissue and an increase in muscle diameter. Muscle weight at this age is approximately 32.6 percent of body weight. At this time, speed and strength qualities are successfully developed. Indicators of muscle strength especially increase from 15 to 16 years of age, and at 16 years of age they increase muscle mass and heart weight.

Many scientists have noted that the timing of heart formation is different for boys and girls: for boys from 15-16 years to 18-19 years, and for girls - from 16-17 to 18 years. During these age periods, with a standard load, an increase in the stroke volume of the heart is observed.

At the age of 14-16 years, the cardiovascular system in girls is already able to withstand heavy physical activity, and in boys - only at the age of 18-19. After 19-20 years, the risk of “damage” to the heart under heavy loads is very small.

To perform long-term physical activities - running, skiing - the level of development is of great importance breathing apparatus. With age, the vital capacity of the lungs increases, and the frequency of respiratory movements decreases. For example, the volume of one breath increases from 130-220 ml at 6-8 years old to 300-450 ml at 16 years old. The circumference is growing chest, especially at 10, 13, 16, 17 years old; The vital capacity of the lungs increases. So, at 13-14 years old it reaches 2000-2200 cm3, at 15-16 years old - 2500-3000 cm3, and at 17-18 years old - 3000-4000 cm3. Ski racers are distinguished by high levels of spirometry. For example, the famous Swedish skier S. Erenberg has a vital lung capacity of 8000 cm3, and many other strongest skiers have a lung capacity of 5000-6000 cm3.

At 17-18 years of age, the process of puberty is completed, an intensive increase in skeletal muscles occurs, the body grows in width and a slight increase in body length. By the age of 19, the functional state of the nervous system reaches the same level of development as in adults.

Just as it is necessary to start teaching children to read and write from an early age, teaching the alphabet of movements should begin very early. Coordination of movements, courage, dexterity, speed, relaxation, balance - all these qualities are formed in childhood and adolescence. It is important not to be late, not to miss something that you can’t catch up with later.

Research conducted by many scientists suggests that early specialization (training no later than 7 years) should begin in sports that place increased demands on the technique of performing exercises. In those types where the predominant manifestation of speed-strength qualities is required, special training You can start at age 8.

By observing the development of their child and conducting simple tests with him, parents can help him choose a sport to practice in a particular section, not only according to his and his wishes, but also taking into account the prospects of these activities.

Not all physical qualities develop under the influence special training. Some of them are largely due to heredity. Observations by a number of researchers have shown that the advantages in body length that appear in children 10-11 years old persist in later life. The spasmodic growth of body length and weight can also be a certain guideline in predicting the growth rate and functional capabilities of a child. Children who grow sluggishly and do not have clearly defined growth spurts will obviously not significantly improve their physical performance.

In addition, at an early age, you can already notice that some children run fast and beautifully, others have good jumping ability, and still others can run and walk for a long time without showing signs of fatigue. Talented runners also differ in the frequency of their running steps. We especially note that among children and adolescents it is very rare (1 in 100 cases) who have a reference time in running equal to 0.09 s (this is the time until the runner’s pushing leg comes into contact with the ground). For comparison, let’s say that for untrained people this value is 0.14-0.15 s. To assess your child’s physical capabilities, we recommend using the data in Table. 3.

Indicators of the level of endurance development can also be results in a 30-meter run or the number of meters covered in 12 minutes.

Children love to go down steep mountains without feeling afraid, and this should be used to learn and improve the technique of jumping from small ski jumps. The point is that age highest achievements in ski jumping and slalom is significantly less than in ski racing. Already at the age of 18-19 they become Olympic champions in ski jumping.

Speed, one of the main qualities of a skier, develops well in adolescence (14-16 years). Running will help develop this quality - acceleration over short distances (50, 100, 150 m). After accelerating, you should avoid sudden stops and continue moving with a gradually decreasing intensity. Immediate cessation of physical activity leads to an increase in blood pressure due to a sharp decrease in the amount of blood in the muscle capillaries.

The most favorable changes in the body occur in adolescents aged 13-14 years when skiing repeatedly over distances of 50-60 m and rest intervals of 1-1.5 minutes.

In children, it is most advisable to develop the quality of speed using games and relay races. In order for the child to feel the speed, let him first walk through deep snow, laying a ski track. And then organize games or a relay race on a good, well-trodden ski track. Play is a wonderful means of personal development; it helps to acquire ethical skills and develop initiative and creativity.

Regular skiing should begin no earlier than 12 years of age, and specialized training - from 15-16 years of age. Scientists obtained interesting data while surveying ski racers of the USSR national team. It turned out that those who began specialized training between 11 and 14 years old were enrolled in the national team after 7.2 years; those who started training at the age of 15-18 were included in the team after 5 years, and those who started at the age of 19 and later were included in the team after 4 years.

Skiing requires a lot of endurance, and higher sports achivments in cross-country skiing, athletes perform at both 21-22 years old and 28-30 years old or more.

Consequently, having started skiing at an early age, but starting his regular, specially targeted training at both 15-16 and 18 years old, an athlete can count on good results. In childhood and adolescence, it is necessary to create a good base of general and versatile physical training, ski a lot, gradually increasing the number of kilometers traveled, develop endurance, speed, courage, but not strive to participate in a large number of competitions.

Winter and spring holidays for children under 12 years of age should be used for recreational skiing. From the age of 11-13, you need to gradually increase the number of kilometers traveled and develop general endurance. From 14 to 15-16 years old, speed-strength exercises should be included in training, and from 17-18 years old, strength endurance exercises should be increased, including walking over rough terrain.

For determining physical fitness We suggest that boys and girls use the data in the table. 4, taken from the All-Union physical education complex GTO for skiing.

Table 4. Standards of the GTO complex for skiing

In order to meet these standards, good physical training. From an early age, it is necessary to accustom a child to physical labor so that he knows the joy that work brings and appreciates the work of other people.

Physical labor was one of the components in the multifaceted training of the world's strongest skiers. No simulators or exercises can replace work, which brings a person satisfaction from the effort expended and the joy of creation. The emotional side of physical labor, its social significance - all this allows us to say with confidence that at the stages of preparation of both a young and an adult, physical labor should take its rightful place.

The first world champion among Soviet skiers in the 30 and 50 km race, Vladimir Kuzin, spent his youth in the far North. Went to school for homemade skis, jumped from small springboards. His parents taught him to do physical work from childhood. He helped them prepare firewood, mowed hay with his father, carried water, and worked in the garden. And when the time came to start working life in a team, he entered a fishing collective farm. He went hunting with a hunting team. It was not easy in the harsh northern winters to drag seals weighing 80-100 kg across a field covered with blocks of ice. And in one trip, thousands of seals were loaded onto the icebreaker. This enormous physical labor gave good training and contributed to the development of the athlete’s hard work and will.

The famous was born near the ancient city of Tula. Since childhood, he helped with housework - digging up the garden, harvesting potatoes, sawing and chopping wood. At an older age, he learned to plow, mow, and harvest crops. Skiing was a relaxation after a lot of physical labor.

Galina Kulakova also went to school on homemade skis made from a barrel; If they break, others will do it. She helped at home with housework - she was not afraid of any work. Her talent only emerged at the age of 18, when she competed with such speed and energy that she attracted the attention of judges and coaches. But the path to brilliant victories on the ski track was long and difficult. The first failures did not break the will of this wonderful athlete. In 1968, in Grenoble, she had every chance of winning the 5 km race, but a fall on the descent deprived her of the opportunity to become Olympic champion. Then Galina realized that in the fight for victory it is necessary to provide for all aspects of preparation, to think through all the details. In 1970, her first major victory came - at the age of 28 she became the world champion at distances of 5 and 10 km.

The famous Soviet skier Alexei Kuznetsov loved physical labor and used it in his training. He grew up on a collective farm and from an early age was accustomed to various physical jobs. Even when he was already part of the national team, in the summer he went to his native collective farm to mow hay and help with the housework.

Physical labor was an integral companion in the lives of many other outstanding Soviet and foreign skiers. For example, the famous Swedish skier, repeated world champion Nils Carlsson, or, as he was called, the “ski king,” said in his book that Swedish skiers were called to training camps with an offer to take with them a saw, an ax and other tools for working in the forest . They were assigned an area where they had to work during their free time from training.

Finnish skiers are winners of many international competitions, also include physical labor in their training. The famous skier Veiko Hakkulinen, working in the forest, desecrated up to 100 trees a day. He ran 10-15 km to and from work.

Children must be taught to do any kind of work. Well, if there are no conditions for physical labor, then only hard work can lead to great success. The famous Soviet began skiing at an early age. But victories did not come to him immediately. He fell in love with cross-country skiing and strived to become strong and tough. As a child, Pavel was weak and thin; he couldn’t even do a pull-up on a bar. But then I started studying seriously gymnastic exercises, ran a lot, loved roller skiing and roller skating. His training was distinguished by the great intensity of exercises and the number of repetitions. Persistence in achieving the intended goal, will and self-demandingness allowed Pavel Kolchin to join the ranks of the strongest skiers in the world. If you don't have a hard work ethic, you will never become a good athlete, say many Olympic champions.

The personal example of parents is of great importance in raising a child. If parents themselves engage in physical education or sports, then their children follow their example. The child will learn much faster ski equipment, if from the very first steps the mother or father can prompt him or advise him something correctly.

This article is intended for amateur skiers in their 1st and 2nd years of training. For novice veterans who have decided to start running, or are trying to get back into action. This is an attempt on my part to help you figure out how to start training, where to start, and help answer the question: what should you do, what training tools are best to use in order to return to the same level that you had when you left the nursery? sports school. And what should complete beginners do, who would also like to glide on skis in the winter as easily and naturally as others do, and not get up to “breathe” on every slight rise.

Complex theories of training with scientific terms will not be described here, which only a senior medical student can understand, and this article is also not intended for advanced athletes who have been training for more than a year, regularly participate in competitions and take prizes. Here we will describe the very basics of the training methodology, the result of which will be an acceptable level of training for an amateur athlete. So, let's begin.

1. The basics of physiology of an athlete training in cross-country skiing.

The most important quality that prevails in ski racing is endurance. Endurance is developed through volumetric long work at low heart rate 120-130 beats per minute. This is calm, even, long work for 1.5-2 hours, without excessive muscle tension and without shortness of breath. When we run, ride a bike or ski for a long time and slowly, various physiological processes occur in our heart and muscles, leading to changes in these same muscles. The heart is also a muscle. And all these changes are aimed at adapting the body, at adapting it to this long physical work. First of all, the heart increases in volume, it stretches, literally grows, it becomes bigger! Over the years of training in cyclic types sports, such as skiing, cycling, distance running, the heart can increase two or even three times compared to the heart of an ordinary person! This in turn leads to a decrease in heart rate. If an ordinary person has a resting pulse of about 60-70 beats per minute, then a trained endurance athlete’s heart beats much less often, only 40-50 beats per minute. The famous cyclist, winner of many major competitions, Miguel Indurain, had a resting heart rate that dropped to 26 beats per minute when he was at his peak! And when working uphill, the pulse also becomes lower. For example, an untrained beginner’s pulse during the climb goes off scale at 180-190 beats versus 140-150 beats for a trained athlete.

Significant changes occur directly in the muscles. Working muscles become stronger and more resilient, new vessels and capillaries sprout in them, bringing oxygen with the blood. The muscles become able to work tirelessly for many hours of training.

Regular ventilation of the lungs also leads to their enlargement, which makes it possible to capture more air when inhaling.

This is how the work of the heart, muscles and the entire body as a whole is economized.

Strength endurance also plays a significant role in cross-country skiing. This is the ability to push off strongly, both with legs and arms, for a long time. And this component of preparation also needs to be given enough attention.

2. From endurance to speed.

To begin with, you should understand that there are a great many paths to your goal. You can use radically different training methods and still achieve the same seconds. As they say: “No matter what you do, it’s better to do at least something!” Some people do endless intervals, running a huge number of segments per workout. Others stay in the gym, becoming more like bodybuilders than runners or skiers.

The classic training scheme involves first developing endurance, and only then increasing speed. At the initial stage of preparation, it is important to lay the foundation; you should not strive for a high pace. Long, continuous training at low speed is what is required at the very beginning. The fact is that general endurance develops exclusively at low pulses of 120-130 beats per minute. “SLOW” means running 10 km on easy terrain in about 1 hour. There is no need to pay attention to grandfathers, girls and other “dummies” running past. Let them run at their own pace and you run at yours. You can monitor your pulse using the simplest heart rate monitor. Or simply by counting your pulse by placing your hand on your heart or wrist. You need to count the number of beats in 6 seconds, and multiplying them by 10, you get the pulse per minute.

Training means that can be used in the first stage of preparation (which is four months: May, June, July, August): steady running, running with step imitation of climbs with poles, bicycle. From July you can add a special training tool: replace bicycle with roller skis.

Thus, having developed a sufficient level of general endurance over the summer months, laid a certain “base”, and sufficiently stretched the heart, in the fall you can move on to faster training. Work on segments, acceleration on roller skates, and jumping simulation on climbs are added. The whole scheme of summer training, therefore, is contained in a short phrase: from endurance to speed.

3. Training.

Now let's move on directly to the training scheme itself. Since the majority of readers of this article are working or student people, and can only train in the evenings and on weekends, we can suggest the following training scheme.

In April, as a rule, after the snow cover melts and at the end of the season, skiers begin the so-called transition period. Athletes actively, and some passively, rest. During this period, you can and should have a good rest and recover after a long and tiring competitive season. Many go south, to overseas countries, to sunbathe and swim in the sea. Someone goes to the pool Gym or simply take long walks in the fresh air, for active recovery and unloading of the nervous system. You should not run or do any other cyclic activity during this period. Two to three weeks of such rest is quite enough. We start training in May.

MAY and JUNE:

Tue 1.5 – 2h cross.
Wed 1.5 – 2h cycling, general physical training.

Fri 1.5 – 2h cross.
Sat 1.5 – 2 hours cycling, general physical training.
Sun 2h cross-country with step imitation of climbs.

Older skiers, as a rule, more adequately assess their readiness compared to young and healthy ones, so they can more easily dose their loads. If you feel that your health is not enough, that you can’t stand it, then instead of 2 hours you can do 1.5, instead of 1.5 hours - 1 hour, etc... THE NUMBERS GIVEN ARE NOT A DOGMA! Adjust the volume according to your capabilities.

The scheme, at first glance, looks extremely simple, but, in fact, it takes into account all aspects of the skier’s preparation.

On Monday it is necessary do a full day recreation. On Thursday you can swim in the pool or river (if possible) and go to the sauna. This will provide relief and active recovery for the legs from stress. Thus, in May and June you will train 8-10 hours per week. Cross-country races should be run on slightly rough terrain, as evenly as possible, without accelerating uphill. We ride the bike mainly on the plain, both in the forest and on the highway. Sunday long cross-country race with poles. This means we run a regular cross-country race, but we walk all the climbs, actively pushing with our hands and poles, imitating an alternating two-step ski move. Try to diversify your training locations as much as possible, change routes as often as possible, arrange small daily hikes in unknown places, and enjoy your training. Mileage is absolutely not important to you, what is important is running or driving planned 1.5–2 hours.

GPP – general physical fitness. When moving in winter on skis, the muscles of the upper shoulder girdle. And in last years, due to the fashion for overcoming classic marathons exclusively “on the arms”, the importance of training these muscles has greatly increased. What muscles should a racing skier develop and train? These are, first of all: back muscles, arm muscles (triceps) and abdominal muscles. It is these muscles that are involved in the process of pushing with the hands, both in classic and free strokes. There are many exercises for the back, arms and abs. These are various pull-ups on the bar, push-ups from parallel bars and push-ups from the ground, pulling the knees to the chest while hanging on the bar on the press, etc. It is also useful to use various simulators and devices that simulate ski pushes with your hands. All exercises are performed with own weight, in 5-6 sets of 10-15 repetitions. As the strength endurance of the muscles increases, closer to winter, you can use additional burdens, in the form of pancakes weighing 5-10 kg, suspended from a belt. Important note. We are not striving to increase muscle size (although some growth is inevitable), we are striving to increase strength endurance. Pumping these muscles 2 times a week for 30 minutes will be quite enough for initial stage preparation.

Starting in July, we are increasing the total training time and introducing special work - replacing the bicycle with roller skates:

JULY and AUGUST:

Tue 1.5 – 2h cross.
Wed 2h rollers, general physical training.

Fri 1.5 – 2h cross.
Sat 2:00 rollers, general physical training.
Sun 2.5h cross-country with step imitation of climbs.

V P n. and on Thurs. - weekend.

We continue to run cross-country at low intensity - slowly. At this stage, you should start using roller skis in your training. We alternate training with classic and free style. We ride evenly, with low intensity, trying to catch the movement technique forgotten since the winter. Sometimes we ride without poles, sometimes only “on our hands”. To increase the load, you should use “slow” training rollers. “Fast” racing roller skis are good for competitions and for practicing speed, which is not provided at this stage of training. We continue to simulate the climbs in the long cross-country race on Sunday at a walk. We carry out general physical training according to the same scheme.

At the end of spring and summer, from September, we begin to intensify the training process. In four months, a good base of general endurance has been laid, many kilometers and hours of training have been accumulated, the heart has increased in volume, the muscles have sprouted additional capillaries, now you can work on power and speed.

Starting in September, we are increasing the total training time slightly, bringing it to 12-13 hours a week.

SEPTEMBER and OCTOBER:

Tue 2h cross.
Wed 2h roller skates with accelerations.
Thu 2h cycling, general physical training.
Fri 2h cross.
Sat 2h roller skates with accelerations, general physical training.
Sun 2h cross-country with jumping simulation in climbs.

V P n. - day off.

Cross-country on Tuesday and Friday we run on terrain, using large and medium climbs, but without severe acidification of the leg muscles.

During training on roller skates, periodically (every 10-12 minutes) accelerate for 20-40 seconds., pushing off powerfully with your legs and arms. The main thing here is not to “partialize”, but to concentrate on the power of repulsions.

During the Sunday cross-country we do jumping simulations on the climbs. But you need to jump for no more than 1 minute. If the climb is very long, then you need to start it using a step imitation and finish it with a jump.

Step imitation performed by S. Nikolaeva and P. Sedov:

Jumping imitation performed by N. Kryukov:
http://www.youtube.com/watch?v=kaw0WBbHssU

Jumping imitation performed by Norwegians:
http://www.youtube.com/watch?feature=player_embedded&v=_-rRldLHKNc

Practicing stepless walking on a simulator performed by O. Svärd:
http://www.youtube.com/watch?feature=player_embedded&v=HycGGqrnzlM

Strength work of the Russian men's team:
http://www.youtube.com/watch?v=x0bqFcGDq90

Travel on roller skis by D. Cologny and P. Northuga
http://www.youtube.com/watch?v=sGioZvV2joA

In November, before the snow falls, we continue to train according to the program of the last two months: September-October. Immediately after the first snow falls, you need to start skiing. As a rule, this happens at the end of November, beginning of December. Thus, approximately until the new year, there is a whole month to properly “roll” into the competitive season. We reduce the amount of running to once or twice a week. A light jog of about an hour on Monday will be enough for active recovery after a week of skiing during the competitive season. In general, I would recommend that everyone remember to jog once a week throughout the winter. This will help nervous system relax, actively recover and switch. And in the spring, after the end of the season, it will be much easier to switch back to running training. In the meantime, during the “rolling in” period, we are actively skiing, rebuilding the body for another job, remembering the technique of moving on skis. At this stage there is no need to rush, DO NOT RIDE TOO FAST! The main goal of the “rolling” is to catch the push and develop a stable roll on one leg, both in the classic and in the skating stroke. Closer to the new year, having skied 200-300 km, you can add short accelerations of 30-40 seconds to your training, both on the plain and on the climbs. So, slowly, you will approach the competition period.

The competition season usually lasts three months from January to March. There are many competitions, skiers usually start every weekend. These include short races of 5, 10, 15 km, and long marathons of 50 km. But, it is advisable to choose a couple of the most responsible, most important starts for you, and prepare for them, considering other races as preparatory ones. Because it is, of course, possible to give 100% every weekend, but this will inevitably lead to a decline in performance. physical fitness, and at the most crucial moment you may not feel enough strength to best performance in season.

The training scheme during this period is as follows:

On Monday, after the competition, you need to unload and run cross-country.
On Tuesday and Wednesday we calmly skate for 1.5 - 2 hours at a low heart rate, focusing our attention on movement technique.
On Thursday, after warming up, we do acceleration: 8-10 segments of 1-2 minutes each. We work on both power and frequency of movements.
On Friday we calmly roll back 1.5 – 2 hours.
On Saturday we do a pre-competition warm-up, this is 30-40 minutes of calm skating with a couple of short accelerations.
On Sunday – start.

This scheme can be easily followed throughout the winter.

Some comments.

Despite the fact that skiing is quite power look sports, by February the muscles, not receiving the usual strength work, begin to weaken. Therefore, to maintain good muscle tone, it is necessary to carry out regular strength work on horizontal bars and uneven bars once or twice a week. Do 5-6 sets of 12-15 pull-ups on the bar and 5-6 sets of 20-30 push-ups. Don't forget about flexibility and stretching exercises. After each workout, it is recommended to stretch thoroughly for 5-10 minutes. When it happens that there are no competitions at all on the weekend, then instead of starting, you can do speed work on long stretches. After warming up, we run 6-8 segments of 1-2 km each. This will maintain competitive muscle tone and help maintain a high emotional level.

Now we need to say a few words about nutrition. Nutrition for athletes in cyclic sports is very important. With food it is necessary to receive a sufficient amount of proteins, carbohydrates, fats, vitamins and microelements for successful conduct of both the training process and competitive activity. A ski racer's diet consists of 60-70% complex carbohydrates. These are a wide variety of cereals, bread, potatoes, pasta. Carbohydrates are the energy we use to train and run races. A sufficient amount of carbohydrates in food will prevent exhaustion and muscle loss under the influence of long, multi-hour cyclic training. But we shouldn’t forget about protein either. This is meat, fish, eggs, cottage cheese. Protein is necessary both for building muscles and for the normal functioning of the entire body as a whole. Vegetables and fruits can be consumed in unlimited quantities. They will provide the vitamins and microelements the body needs. IN winter period, and also in the spring you can additionally take multivitamins from the pharmacy, since natural vitamins are no longer enough, and the competitive season requires an increased intake of them into the body.

Training and competitions lead to a lot of water loss in the body, so you need to drink plenty of fluids. If you are going to run a marathon on the weekend, then you need to load up on carbohydrates during the week, starting on Wednesday. The more you can fill your muscles and liver with glycogen, the longer you will maintain high marathon speeds. You need to eat fractionally - this means more often and in small portions, for quick absorption of food and to maintain high level energy throughout the day.

Thus, we have examined the main provisions of the training process for beginning amateur ski racers. And in conclusion, I would like to remind you that the main task of amateurs is to get joy and pleasure from training and competitions. Play sports, friends!

Evgeniy GORYACHEV, April 2013

Go skiing in such snowy weather, arrange a real holiday for the lungs and the body as a whole, get a healthy complexion and a lot of great emotions! It would be an unbearable shame to deprive yourself of these pleasures. Moreover, regular workouts help develop endurance, improve coordination and, of course, reduce weight (after all, calories are literally burned in the fresh air!) While the snow was lying, we decided to seize the moment and asked the leader to tell us about the preparation for the first cross-country skiing training.

How to dress

Many people think that training on skis in winter requires some special expenses, equipment and high-tech thermal underwear. Of course, over time you will need a sports suit, but to get involved and get acquainted with this sport, the simplest things that can be found in any wardrobe are enough.

The main thing is to follow the principle of multi-layering: 2-3 layers of clothing (upper and lower body). It should not be too bulky so that you can move comfortably. Ideally, take a warm sweater with you in your backpack that you can throw on immediately after your workout. Wool socks, a hat and gloves are a classic must-have.

For those who like it hot

Again, immediately after training, if you are afraid of freezing, take a regular thermos with you, or, if you have one, a thermos belt bag (these are sold in almost any ski store).

Sharpen your skis

If you’ve been wanting to go to training for a long time, but the questions (which ones to choose, which ones will suit me, where to find the best ones, how much do they cost and why, how are they different?) are confusing – don’t give in! Rent skis: almost all slopes have them.

If you join a training session with a coach, take advantage of the opportunity and ask for the exact skis that suit you. In general, it is better to ask all questions regarding equipment from a coach or experienced skiers - this will save your time, money and effort. Skis can be for skating or classic style, they will differ in length and rigidity. Boots and poles also differ depending on the riding style.

Become part of the team

It is unlikely that I will surprise anyone if I say that it is better to start playing any sport under the guidance of a coach. And having a team (new people, interesting and athletic) adds motivation and a great mood. Our training takes place every week: Meshchersky Park, on ski slope Larisa Lazutina and in Krasnogorsk.

It’s easy to find us: we meet at the entrance to the parks, the trainers are dressed in uniform World Class. We form groups according to the level of preparedness of the participants, i.e. Both those who are starting to ski for the first time and those who have been skiing for a long time will be able to find something suitable for themselves.

Many guys who regularly train in our team take part in famous ski marathons competitions and go on sports tours. Once you get on your skis, a truly beautiful vista opens up ahead, not just scenic views!

Find out about upcoming training sessions you can

How to choose equipment for skiing? Where to begin? What position should you take when skating and how to fall correctly? These and other popular questions from novice skiers will not go unanswered.

My first acquaintance with skiing took place in the ninth grade. For some reason, our physical education teacher decided that cross-country skiing would be perfect for skiing down the small and gentle slopes of the lake. I remember very well how I got on my skis, went and... instantly sat on my butt. It seemed to me that these thin and slippery sticks would simply move forward along with my legs, leaving the rest of my body far behind. So I went. After that, every attempt to get back on the skis ended in dizziness and another failure. If then someone had told me such simple and obvious things about how to ski correctly, perhaps my relationship with this sport would have been much better.

Keep your legs bent
This is lesson number one, but so many people forget about it! For beginners, the half-squat position is new, so every time they try to straighten their legs and thus upset their balance. Bent knees give you the ability to control your skis and keep them parallel to each other (rather than criss-crossed or toe-to-toe).

Another bonus of bending your legs: you'll be better prepared for small jumps due to unevenness that may unexpectedly appear on the track. Riding on straight legs can be compared to riding a bus on a not very smooth road. How long can you stand on straight legs without additional support on the handrails? Now try bending your knees even more, and you will be surprised how much easier control over your body and technique has become and how easy it has become to jump from small springboards and even slopes.

Make sure your heel always remains in the heel cup of your ski boots. If it doesn't, it means you haven't bent your knees far enough.

Find your balance
If you're a beginner, skiing puts your body in an unnatural position. The legs move forward, and the body is already trying to catch up with the running couple. And here many beginners strive to sit on skis in order to eliminate this unpleasant imbalance, and this is completely wrong.

Which is correct? You must brace yourself and make sure your body is above your feet. This will improve your skiing technique and give you extra control over your body and skis by having your body over the narrowest point of the skis (the "sweet spot"). Skiing without balance is very tiring.

Sweet spot is the zone of optimal balance of the skier in the anterior-posterior direction, being in which he can easily control the skis. Skis with a small Ss are less prone to forgiving mistakes; it is necessary that the skier's weight is always at the right point (control over the stance). Skis with a large Ss allow the skier to ski in a front or back stance, while providing very good handling and maneuverability.

Don't look down
For beginners, the feeling of skis being attached to their feet seems quite strange. Therefore, out of curiosity, many people begin to look at their skis (oh, what’s happening to them?!) instead of looking forward. The effect of this is about the same as if you constantly look at your shoes while walking: sooner or later you will definitely collide with someone. Ski instructors suggest looking about 3 meters ahead. This way you can see people or trees in advance and avoid collisions or prepare for uneven terrain.

Also, the gaze directed forward will lead the body, that is, you will move where you are looking. It's like throwing a ball: look at the place you want to hit, not at the ball.

Start learning on the right terrain
If you've ever read booklets describing ski resorts, you've probably come across designations for the types of slopes. There are tracks for professionals, and others for beginners (usually they are marked green). These are generally gentle and groomed pistes with short slopes and are not as steep or hilly as those for more advanced skiers.

Don't be afraid to fall
The fear of falling is one of the most common fears. However, falling is as much a part of learning as skiing itself. You will fall. You will fall a lot, and the only way out for you is to learn how to fall correctly. Try to fall to the side, rather than forward or backward, as this can lead to dislocation. After falling, try to fix your body to prevent further sliding down, otherwise you will crash into someone and knock you down.

Choose the right ski resort
As we have already said, the routes are different. If skiing is new to you, choose a resort that has good slopes for beginners, convenient cable cars, rental of high-quality ski equipment and competent instructors.

Don't learn from your significant other
“Why spend money on an instructor and trust your health and life to a complete stranger if your loved one can teach me everything?” - some people think.

Have your significant other ever taught you how to drive? Learning to ski will look about the same, even if your spouse is a highly qualified instructor. The new kind sports, especially such an extreme one as skiing, will cause a storm of emotions, and not all of them will be positive. It’s one thing to grumble at the back of a stranger, and quite another to respond to reproaches or lectures to your husband or wife. Here it is unlikely that the matter will end with simple grumbling. You obviously don’t need unnecessary insults, like injuries.

The only option that can work in this case is to educate your children.

Dress properly
Nobody ever demands from beginners the same equipment as a professional athlete. It’s not a fact that you will like this activity, and you don’t really want to spend money on quite expensive ski equipment. But there are several things that must be mandatory. It is better to buy them rather than rent them.

First thing - ski boots. Your success largely depends on their quality and convenience. Thing number two is good ski pants that will ensure you get home mostly dry. Also, quality pants will allow you to stay on the slopes much longer than in the ski lodge. The third thing is a protective ski helmet. You will fall, remember? And it won’t always be easy falls on your butt or side.

It is also worth taking care of good gloves, ski goggles and choose the right sunscreen.

Don't rush and don't jump from track to track
Studying on smooth and gentle slopes is very convenient, but tedious. Particularly courageous beginners suddenly decide within a few days after the start of training that they can already move on to a more advanced route. But in reality they can’t! Even if you are the only adult on the green course and your child’s or younger sibling’s classmates are frolicking around you, you should not move on to a more difficult level until the instructor gives you permission. Take a deep breath and try to focus on small achievements. Work on your technique, learn to fall correctly and avoid “obstacles” thrown at your feet. 😉

What does it take to become a champion in skiing, get to the Olympics and get a chance to become the best in the world?

If the answer to this question were simple, then skiing would not be what it is - a sport that requires enormous endurance. The athlete requires a unique combination of physical data, many years of training that turns these data into a powerful sports “motor,” almost perfect technique, the best equipment in the world, a support group, luck and adherence to two psychological rules. The first rule is what I call the “killer instinct.” It forces an athlete to train in the face of such a daunting task as the fight for the title of first in the whole world, requiring almost superhuman will, courage and determination to rush forward as long as it takes to reach the end of the most brutal Olympic distance. The second rule is “spiritual balance.” Reaching the victory podium is not easy, and on the way to it you need to overcome many psychological obstacles. There will be injuries, failures, disappointments, and the temptation to deviate from your training schedule or overtrain without allowing your body to fully recover. All these obstacles require the athlete to have psychological and emotional fortitude, which will not allow him to stray from the path to victory.

Be born with a big heart and lungs
First of all, you all need to have suitable physical characteristics. Actually, skiers are very different. Unlike other sports, where the winners look very similar to each other, the growth of champions in skiing types sports varies from 1.68 to 2 meters. You may have noticed that skiers are thin compared to other athletes, but this is not entirely true. The average skier weighs more than a runner, but less than a rower. However, what really matters to the skier is on the inside.

Inside the skier is the largest sports “engine” in the world. Only a purebred champion racing horse has more. An athlete's engine power depends on the ability to saturate the body with oxygen, which is necessary for the muscles to convert glucose into energy. Therefore, a skier needs large lungs and an equally large and very powerful heart. To some extent, in order to be born with outstanding characteristics, he must be “lucky” with his genes. However, champions are special people, not only because such a small percentage of the population has such genetic advantages, but also because even among these few, only a small portion will be able to endure all the training and have the necessary mental attitude to achieve success.

Hard training
What nature gave you means nothing without for long years hard training. You will never find a young champion in skiing. It takes years to acquire the stamina needed to stay on the track. On average, the age of a champion is from 27 to 29, and sometimes even up to 35 years. This fact can be explained by the fact that the heart is a muscle that becomes strong only after training. A skier's heart can pump more than 40 liters of blood per minute - in one beat it pumps out more than 200 ml of blood, dispersing it throughout the body. Skiers train up to 30 hours a week!

Above all, training gives you time to hone various riding techniques. During the race you have to use various techniques: skating, classic and double-support, and the athlete must not only master them perfectly, but also know in what situation they need to be used. None of the skating techniques can be called simple; they all require the athlete to have perfect precision of movements, which takes years to achieve. By the time skiers are “ripe” to participate in Olympic Games, difference in ownership efficiency different techniques among athletes it is only 5-7%

Best equipment
A champion's equipment must, without a doubt, be the best in the world. Most results ski competitions have improved over the past 30 years due to improved equipment. Improvement means better ski deflection, improved ski glide and better lubrication. The correct weight deflection makes it possible to evenly distribute the weight of the athlete along the length of the skis. Optimal weight distribution for an athlete is a delicate art and must take into account snow conditions and the skier's skiing technique. Sliding surface modern skis are made with small indentations. This eliminates the adhesion of the film of water on which the skis move. Finally, wax is the chemical coating on the skis - a combination of science and experience that gives the champion the magical ability to glide perfectly across the snow surface.

Great team
Possibility of having good equipment right time directly depends on the opportunity to play for a good team. Good team attracts sponsors - equipment manufacturers who supply the latest, almost works of art models that can significantly help the champion. In addition, a good team always has a system in place where each member is provided with a set of skis and lubricant appropriate to the weather conditions on race day. This task is performed by many technicians - "lubes" and skiers who have left the podium, checking the skis and lubricant while the athletes are resting.

Possibilities
Opportunities play a big role on the path to victory. You have a better chance of becoming a champion if you come from a remote area where skiing was part of your upbringing. Living in such places instills a love for fresh air and hard physical labor, which forces the champion to go out for daily training at any temperature.

"Killer Instinct"
Now let's move on to the final components. This is the difference between Olympic Champions and very good athletes who were not selected to participate in the Games. A true champion has a fighter's spirit that cannot be overcome. The credo of one of the greatest skiers of all time, Björn Dali: “I always give 100%.” He described his desire for success in the book “Hunting for Gold.” He compares fighting for a championship to "climbing a ladder." According to his philosophy, “for those who truly WANT to succeed, the sky is the limit.” Björn believes that in order to continue climbing the ladder, you need willpower and a desire to succeed. All the talent in the world is nothing compared to an iron will. Twenty-year-old Dali climbed a hill near his home in Norway, taking five-minute breaks between climbs. The weather conditions did not matter to him - whether it was dark, cold, or rainy. Each interval was given with such difficulty that after overcoming the next stage he fell from exhaustion. After lying there for a few seconds, he descended again to begin a new ascent. He repeated this over and over again. The force driving his training was willpower and the desire to become the best. He believes that it is not enough to just be the leader in the weekly standings and dream of a champion title - the dream must be replaced by a strong and determined desire to achieve this title.

Spiritual balance
So let's move on to the last component. Willpower and desire can drive you crazy, can't it? Yes, they can, and this is where the need to train the mind arises. Along with the desire to achieve success in the physical sense, that is, to become the fastest skier, a potential champion must focus on the connection between body and mind. You need to find a balance between training too easy and training too hard. To find the “golden mean”, you need to learn to listen to the body and control the mind, working with the body and mind together, direct them to achieve peak form, and stay at this peak. It is a challenging task that only a few people achieve perfection at, giving them the opportunity to show their potential. Without this, they get sick, get injured, reach the peak of their capabilities too quickly or not at all, or even simply stop training. Dali was an absolute master at how hard and for how long to stress the body during training.