Week 12

Week 12

 

Beginning group week 12, last week before Christmas. Repetition and finally many (laps) skating.

 

Week 12 Novice skaters Theme: Curve
Time order variation training form
1 Go ice skating and skate every lap 200 meters really harder and 200 meters really slower.
  • Try to transfer in the bend
3 or 4 rounds.
2 Try to change as much as possible in the bend
  • Count how often you switch
  • Do it in an even rhythm; one-two-one-two
  • Stay small, it will be easier
Practice this 2 laps = 4 turns.

Rest/evaluate for a while and then again.

3 Ask which assignment has yielded the best result in recent weeks.
Pick two.
Both 2 x 3 and 4 rounds.
4 Skate 2 rounds at a time and come right up and call me you did 2 more. Then go skating again for the next 2 rounds
  • Try to stay compact.
  • Try to stay off the track in a fixed spot.
  • Try every bend (at least 1 change, more is allowed).
Continue until the end of the lesson. Skate as many rounds in a row as possible. Each round is 400 meters. How many km have you skated?

 

Intermediate Advanced week 12 last week before Christmas. Repetition and finally many (laps) skating.

 

Week 12 Advanced Theme: Stability and Power..
Time order variation training form
1 Skate in the corner at a slightly higher frequency than normal. With less force per stroke. Keep your upper body in the bend (always stable to the left of your skates)
  • Relaxed skating on the straight with a significantly lower frequency than in the bend.
3 x 4 rounds. Drive from turn to turn.

1 rest in between.

slowly / Calm / firm / hard

2 Start sprinting away on the straight with 6 strokes. Maintain that speed for the rest of the 2 laps.
  • Start off really bright.
  • Lots of smooth turns in the bend (high frequency).
6 x 2 rounds.

1 rest in between.

slowly / Calm / firm / hard

3 Ask which assignment has yielded the best result in recent weeks.
Pick two.
Both 2 x 4 rounds.

Rest 1 round at a time.

4 More conditional.

Drive 4 rounds in small groups and then 2 rounds independently. Independent means at least 3 meters behind another or overtaking.

  • After those 2 independent rounds, find each other again and then start those 4 together again.
Possibly 1 x real rest in between (1 or 2 rounds).

slowly / Calm / firm / hard