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Fitness Skating and Training Forum Discussions about on-skate and off-skate training, hydration, sports nutrition, weight loss, injuries, sports medicine, and other topics related to training and physical fitness for skaters.

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Old April 8th, 2012, 05:05 PM   #1
K2Sk8er
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Default The week before an event - training?

Hey all, just wanted some advice on what I should be doing a week prior to a skating event. I'll be doing Texas Road Rash in 2 weeks so want to make sure I optimize that final week prior to the race. (I'll be skating this one at the pro master women's division - this is overly ambitious on my part so now I need to make sure I at least show up and not embarrass myself!!)

My current workout routine goes like this: Mon/Wed/Fri I do 30 min cardio for a warm up (usually running, elliptical or stationary bike) followed by 30 mins of weight training. (Chest/Shoulders, Back/Biceps & legs.) I am skating 3x per week (weather permitting) on the weeknights I do 10-20 miles of interval skating. On the weekend I do a 26-32 mile distance skate; focusing more on form and endurance rather than speed, and I'm back up to skating these distance skates comfortably. I have one 'rest' day per week, and every fourth week I take a recovery week, focusing on cardio and core work. I have nutrition down pretty well - I feel good and have enough energy to support my workouts and I'm finally starting to lean down and tone up.

I'm just coming off of a recovery week and set to start a 3 week weight phase. I'm wondering if the week before road rash I should back off of weights and do more cardio? Try to skate more? Should I take a couple of days off and do nothing at all? (Hard for me by the way; even on my rest day I usually do something light, like yoga or swimming.) I'm also wondering if there is anything I should tweak on my nutrition? (I do higher protein/lower carbs - I'm at about 45% protein 25% carb - lots of vegetables, lower servings of dairy & fruit.)

Last year I took it really easy the week before but it was my first year participating in the events and I wasn't competing at the level that I intend to this year. I just want to make sure I do everything I can to prepare myself to skate as well as possible.

Thanks for any input/advice.
- Christine
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Old April 9th, 2012, 02:59 PM   #2
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Christine,
With your race so early in the season and with a race of this duration, I don't know that I would really make much change to your training. I would definitely avoid any weight work with your legs and substitute some yoga only if you do it fairly regularly. You definitely don't want to change things too much or throw any wild cards into the mix. I would keep your effort level relatively the same, but go a 15-20% less in your distances. Whatever day your last skate is, I would chill on the effort level and maybe pick up the tempo a couple times in the middle. If you can, this coming weekend, I'd shorten the distance to 22-25 if you can and try to work it as a solid tempo effort. If it's an option, skate with someone faster than you that can push you. Hammer it out and see where the weak spots are, but don't panic if you find one. It will come together for the race.

One last thing, make sure you take the visor off of your helmet.
JT
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Old April 9th, 2012, 05:04 PM   #3
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I definitely planned on skipping the leg workout on Friday - it's brutal... Thanks for the advice, that sounds doable. I'll probably skate Mon/Wed of that week; then on Thur/Fri take it easy w/ some swimming or elliptical - something that has no joint impact.

Why does everyone hate on my visor???

-Christine
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Old April 9th, 2012, 07:18 PM   #4
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I am with the Prez on this one Chris. I typically only do cardio the week before a race, and nothing too extreme because I want to be ready to hit it hard come race day. Lighter skates early in the week, bike on Wednesday/Thursday, rest on Friday, and I am good to go Saturday morning.
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Old April 9th, 2012, 08:16 PM   #5
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Quote:
Originally Posted by K2Sk8er View Post
Why does everyone hate on my visor???
...
I would hesitate to use the word hate, but I still might break down and say it. Visors are the mom-jeans of head protection.
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Old April 9th, 2012, 10:22 PM   #6
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Originally Posted by speedysktr View Post
I would hesitate to use the word hate, but I still might break down and say it. Visors are the mom-jeans of head protection.
ahhhhh ahahahah!!! ok ok, I'll take it off!!
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Old April 10th, 2012, 02:20 AM   #7
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Chris, what are you doing for weights?
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Old April 10th, 2012, 02:20 AM   #8
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ahhhhh ahahahah!!! ok ok, I'll take it off!!
And that, my fine skatizenry, is why I am the President of Everything.
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