Pacing Workout Basics

A pacing workout is a simple concept where you set a fixed distance and they try to ski or pace that distance using different approaches each time.  For example, you may pick a 2.5km loop and do it 4 times with 3-5 minutes break in between efforts.  You may try one starting fast and trying to hold the speed.  You may try the next one slowly and try to build your speed.  The idea is that you can learn to ski a 10km race better by trying out different speeds and efforts in 2.5km increments without having to duplicate the full 10km experience.   You could also pick a pace you hope to be able to race a 10km in and then try to do it 4X2.5 with 5 minutes rest between each effort to learn how to ski that pace while building up your capacity to do so.  Runners and cyclists do pace workouts like this all the time, however they have been less common for cross country skiers.

In the fall we often pick a longer uphill that takes 4-5 minutes when going all out and work on doing the same hill multiple times at different paces and starting speeds.  You learn how your body reacts to various levels of output and how hard you can push yourself for specific periods of time.  You also learn where that unsustainable red line (in theory your aerobic threshold) is and how to adjust your effort to stay under it and/or how long you can stay above it.

Pacing workouts can also be good for technique training since you can find a loop or section of trail that is ideal for practicing a specific technique such as an easy rolling trail for two skating.

Examples:

Newer skiers

To build some confidence by going a bit faster

8X200m – Try to focus on technique and holding a pace for the entire 200m with 2mins of easy skiing between each effort.

To build your ability to ski without stopping and learn about pacing

4X1km – Try to ski 1km at various paces without stopping ski slow for 5 minutes between each effort.

Experienced Skiers

To build strength, endurance, and technique

6X 1/2 km Double Pole – Try to keep your double poling smooth and strong and keep good technique.  Do the same loop over and over.  Take 2-3 minutes of easy ski between each.

6X 1km minutes Legs only – Try to keep good glide and technique. Take 2-3 minutes of easy ski between each.

You can also combine the two above into a longer workout alternating between them.

To build endurance and power

3-5 X A Sprint Racing Loop – Try distinct types of pacing techniques from starting slow to starting all out and learn to fell how your body reacts to each different strategy. Take 5 mins easy skiing between each effort

4X2.5km – Focus again on different pacing strategies and doing each 2.5km with good technique.  Take 3-4mins easy skiing between efforts.

Racers

To improve distance race pacing:

3X5km with 3-5mins of easy skiing in between

To improve sprint racing skills:

4X Sprint Race Loop with 5 or more mins of easy skiing between efforts.

Start Now

There is never an ideal time to start pace training except for now.  Add a little bit of it into your routine and you will start to see results in just a few sessions.   Don’t pick a pacing workout that is too hard for you to complete successfully.  You want to push yourself, but pacing is not about completely emptying the tank, it is about learning to ski at different speeds and how your body reacts to them.