“Come Crawling Faster, Train Like a Master… MASTER! MASTER”
You are probably not and will never be elite World Cup Skiers… you have careers and families and mortgages and Slayer Concerts, etc… Get inspired by Metallica and use the PERU Training Method to get faster this season.
There are 3 Training Zones… Easy (LSD)… Pace (LT)… and Race (LT+)….. And they correlate nicely to Metallica songs. Estimate your training zone heartrates by finding your Pace (LT). The LT, or lactic threshold, represents a skiers heart rate when work efficiency is at its maximum. Theoretically, when a skier is at his LT, he will be able to do the greatest amount of possible work for the longest possible time. When a skier goes over the LT, his ability to sustain the amount of work he is doing decreases.
Pace(LT),Think Fast but not too fast… Metallica example: Seek and Destroy, or The Four Horsemen.
Easy (LSD) is considerably slower, you could sustain a steady grind for hours, Metallica examples: Sad But True, or Bleeding Me
Race (LT+) is all out, and fast, Metallica examples: Damage Inc., or Whiplash
P. E. R. U. Method: In a typical week try to spell the word “PERU” by doing at least one of each of the following:
P – Pace Workouts. These are workouts where time is spent in the LT zone. Usually intervals >90 seconds.
E- Endurance Workouts. These are long slow distance (LSD) workouts that are done well below LT.
R– Race Workouts. These are races, simulated race or short interval (<90 s) workouts where work is done in and above the LT.
U– Uphill Workouts. These are workouts where the majority of time is spent going up. These may be LSD or LT workouts.
Keep training fun, and make it productive. Don’t feel like you have to meet a certain number of hours. Life happens. Just make sure to remind yourself of what the purpose of your workout is. If you are working out to get faster, go fast. If you are working out to develop endurance, go long and slow. If you feel you need to get stronger, go uphill.
*To find the LT, a skier should wear a heart rate monitor that can record average heart rate. He should ski at an all out race effort for at least 30 minutes. A 10 km race would be perfect. Whatever the average heart rate was during the race, the skier should use that number as his LT heart rate. When he does LT training, he should keep his heart rate within 15 beats of the LT heart rate. For example, if a skier averages a heart rate of 175 bpm during a race, he should train between 160-174 bpm. He should make sure that when he is doing intervals, he does not exceed the 175 LT heart rate. Easy distance training (LSD), and recovery work between intervals should be kept at least 15% below the LT. So the skier who has an LT of 175 should keep his easy pace heart rate less than 148 bpm. Heart rates in between the LSD and LT zone should be avoided. At these heart rates, a skier is either working too hard to maximize mitochondrial density during easy training, or not working hard enough to improve muscle speed and power.
It is important to note that the LT heart rate will be different for different activities. Usually LT is higher with the incorporating of more muscle groups and resistance. It is not unusual for a skier’s cycling and running LT’s to much less than his skiing LT. However, rollerskiing LT is a great match for snow skiing LT, thus, rollerskiing is probably the best dryland training for skiing.