The Secret to Better Training: Periodization
Why Aren’t We Pushing Harder? The Secret to Better Training: Periodization
If you’ve been wondering why our Nordic ski training feels a bit lighter right now, you’re not alone! A few of you asked me about it after practice the other day, and it’s a great question. The answer lies in a principle called periodization, a method used by top athletes and teams (including those trained by US Ski and Snowboard) to structure training for peak performance at the right time. Let me break it down for you.
What is Periodization?
Periodization is a strategy that divides the training year into specific phases, each with a different focus. These phases are designed to help you build fitness gradually while avoiding burnout and injury. Think of it as a staircase: we’re climbing steadily, step by step, to reach our peak. Each step builds on the one before it.
Here are the main phases:
Preparation Phase: The goal here is to build a strong foundation. This includes endurance, strength, and mastering technique. You might compare it to studying the basics in school—before we tackle advanced material, we need to ensure the fundamentals are rock solid.
Build Phase: In this phase, intensity increases. You’ll start to do interval training, longer workouts, and race-specific efforts. It’s where we refine and challenge the fitness you’ve built.
Peak Phase: The focus is sharpness and fine-tuning. The workouts will be intense but short, preparing you for races. This is where we aim for your best performance of the season.
Recovery Phase: After the season ends, recovery becomes key. You’ll reduce intensity and volume, allowing your body to repair and grow stronger from the work you’ve put in.
Right now, for most of us who were in fall sports, we’re in the recovery phase, allowing your body to repair and grow stronger from the work you’ve put in. Think of the recovery phase like recharging your phone after a long day of use. If you don’t let it sit on the charger long enough, the battery won't reach full capacity, and it won't perform well when you need it most. Similarly, your body needs this downtime to refuel, repair, and rebuild so it can perform at its peak when it’s time to push hard again.
For the student-athletes who did not compete in the fall, they’re in the preparation phase. The preparation phase is like laying the foundation for a house. You’re carefully pouring the concrete and making sure everything is level and solid. Without this strong foundation, the house won’t stand firm when you start building up later.
Why Start Slow?
Some of you just wrapped up fall sports like, cross country, or water polo. Your seasons were intense, filled with competitions, and they demanded a lot of physical and mental energy. Jumping straight into hard Nordic ski training without a break would be like sprinting a marathon—it’s not sustainable, and it’s not smart.
Here’s why this gradual start is so important:
Injury Prevention: Overloading your muscles, joints, and ligaments too soon can lead to injuries like shin splints or tendonitis. Think of this phase as reinforcing the framework of your body to handle the increased intensity later.
Aerobic Base: Skiing is one of the most aerobic sports out there, meaning it relies heavily on your cardiovascular system. Long, steady workouts now are like charging the battery—you’ll use this energy reserve during harder efforts later.
Skill Development: If you’re pushing at max effort, it’s harder to focus on good technique. Early-season training is the perfect time to refine your skiing form and build efficient movement patterns.
It’s not about how hard you can work right now—it’s about how much better you’ll be by February and the league championships in early March
Trust the Process
I get it—it can feel strange to not be going all-out, especially if you’re used to pushing hard every day. But trust me: the work we’re doing now is setting you up for success. If we skip the foundational steps and jump straight into hard intervals or intense training, you might feel strong for a few weeks, but your performance will likely decline when it counts.
The athletes you admire most—Olympians, top college skiers, and even your rivals—didn’t reach their peak by accident. They followed a system, trusting that each phase of training would prepare them for the next. And so will you.
Think of your training like building a house. You wouldn’t start putting on the roof before laying the foundation, right? That’s exactly what we’re doing now—creating a base so that, when it’s time to compete, you can race with confidence, knowing your body is ready to handle the effort.
What’s Next?
Over the next few weeks, you’ll notice changes in your training. We’ll gradually increase the intensity, introducing interval sessions, tempo efforts, and strength work. You’ll start to see how the base we’re building now supports everything we do later.
By mid-season, you’ll be amazed at how far you’ve come. Your endurance will be strong, your technique will feel natural, and you’ll have the mental confidence to take on challenging races.
But it all starts here. These early weeks are the foundation of your success this season. So, embrace the slower pace, enjoy the opportunity to fine-tune your technique, and trust that you’re exactly where you need to be.
Remember, the goal isn’t to work hard all the time—it’s to work smart. Every workout has a purpose, and the best athletes know when to push and when to rest. By sticking to the process, you’re setting yourself up for a successful and rewarding season.
Keep asking questions, keep showing up, and keep trusting the plan. Great things are ahead!