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Changes of parameters of physical capacity of a female cross-country skier within preparation period
Table 4. Input values of spiroergometer – 29 September 2006
Tabela 4. Wartości uzyskane w trakcie badania na spiroergometrze w dniu 29 września 2006 roku
Spiroergometer
ergocycle
parameter
measures
VO 2
max: 63,15 ml · kg –1 · min. –1
VO 2
ANT: 47,88 ml · kg –1 · min. –1
ANT(%) z VO 2
max: 76% %
SF max: 198 bpm
SF ANT: 169 bpm
ANT (%) z HR max: 84% %
Power max: 300 watt
Power ANT: 220 watt
ANT (%) z power max: 73% %
Lactate max: 10,12 mmol · l –1
Zones
SF [bpm]
Extensive endurance AEP 143–145 135–145
Anaerobic threshold ANT 166–170
ANT from 43.6 ml · kg –1 · min. –1 to 47.88 ml · kg –1 · min. –1
has also been increased similarly, significant growth of
maximum performance and performance at ANT (see
table 2, 4) has been recorded. From the point of achievement
of maximum performance the speed achieved at
ANT is decisive, that has increased from 20.36 km · h –1
to 20.77 km · h –1 .
Conclusion
On the basis of our findings we recommend competitors
at cross-county skiing disciplines to get through the
similar training strains as observed competitress who
got through the following system of strain with moderate
modifications.
Monday: in the morning balanced run on roller-skies
free technique, eventually bicycle on the level of ANT up
to 20 km along with sprints 6–8 × 10s up to maximum,
between sprints 10 min. pause. In the afternoon special
coordination and stimulative exercises for 60 min.
Tuesday: In the morning training focused on aerobic
endurance, long interval roller-skies classical technique,
incorporation 20 minutes, 3 × (12 min.) intensity on the
level of ANT, 2–3-minute pause, loosing 20 minutes. In
the afternoon 60-minute trot.
Wednesday: In the morning roller-skies free technique
or athletic run (immittance jumps) on the level
of VO 2
max, short intervals 5–6 × 2 min., pause between
repetition 3–4 min. lactate 8–10 mmol.l -1 , loosing
20 min. In the afternoon regenerative swimming or
training time off.
Thursday: Training time off.
Friday: Athletic run bicycle or roller-skies 120 minutes,
in the afternoon strength focused on upper limbs,
lower limbs and body, gym at submaximum intensity.
Saturday: In the morning athletic run of alternating
character in terrain (according to terrain profile) with
poles, in the afternoon regenerative swimming.
Sunday: In the morning roller-skies free or classical
technique, incorporation of 20 minutes interval training
5 × (8 min. at ANT + 3 pulses over, 5 min. at ANT) loosing
20 minutes.
This structure of strain has proved that chosen
system and proportion of intensity and volume was appropriate
for observed competitress, when the increase
of aerobic capacity and performance has arisen, what
has resulted in the sport performance in the following
period, when observed competitress triumphed at
cross-country skiing at the World championship up to
23 years.
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