Train to Race
Overview: For the best outcomes from your training sessions, have a plan, simulate race conditions, wear appropriate attire, practice being in “Race Mode”, sometimes gradually build up speed, and apply the 80/20 Rule by focusing on successful movements and making necessary adjustments.
Train to Race
Have a plan for each training session, including what aspect of your technique you are working to improve; rehearsing your warm-up routine; developing your course inspection skills; practising visualization; skiing the optimum ‘line’; simulating race conditions; and more
Watch a productive training session in progress.
Simulate Race Conditions
· Simulate race conditions to prepare you for race day. This involves thoroughly inspecting the training course and following your warm-up routine.
· Approach your initial and second runs on the training course with the same intensity and focus you would bring to an actual race. Simulating a race during your training is valuable practice since you won’t have the chance to ski the course repeatedly before the official race.
Experience the routines of World Cup racers preparing for their training runs. The video is a bit long but well worth watching.
Utilize the remaining part of your training session to hone your technique, master the ideal racing line through the course, and experiment with methods to increase your speed during the straighter sections of the course.
· When the weather isn’t too cold, wear attire that mirrors your racing gear.
Race Mode
Explore how embracing “Race Mode” will prepare you to leave the start gate with determination and focus.
Pause and Regroup
· If you’re having difficulty skiing the course, try skiing outside the gates for a run or two. This will allow you to concentrate on refining your technique and tactics.
Watch Mikaela Shiffrin train slalom in the following video. Note how even the very best don’t complete all their training runs.
· Have a conversation with your coach or engage in self-assessment to identify what is causing the problem.
· Practice a drill to focus your mind and body on performing the correct action.
· Once you feel ready, return to the training course to see if the problem has been resolved.
Learn When to ‘Take it Easy’
If you’re training in gates on a day when you haven’t had a chance to warm up properly, make sure to begin your day with a few runs Skiing With Purpose to awaken both your mind and body before tackling the course.
Take it easy skiing through the gates your first couple of runs to find your rhythm. As you progress to your third or fourth run, shift your focus towards skiing at a pace closer to race speed. This gradual approach will help you get the most out of your training session while minimizing the risk of injury.
Power of Positive Attitude
Explore how having a positive attitude and applying the 80/20 Rule can both contribute to faster learning; Click here.
Key Takeaways
- Racers should practice skiing through race courses to improve performance and reduce injury risk, simulating race conditions, wearing appropriate attire, and gradually building up speed.
- Develop a plan for each training session, including warm-up routines and practising your skills to inspect and visualize the course. Simulate race conditions especially during the first two runs through the training course. Learn when its appropriate to gradually increasing speed while maintaining focus on technique.
- Apply the 80/20 Rule after each run, emphasizing successful movements and making necessary adjustments, and consider skiing outside the gates temporarily if you encounter difficulties on the course.
Suggested Learning Modules
To learn how to inspect a race course; Click here.
Return to Experienced Adult Racers or Learn to Race
Return to Coaching Masters
Important Note: Skiing and ski racing come with inherent risks. As such, it is imperative to ski responsibly and remain within the boundaries of your skill level and personal comfort zone.
