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I was always interested and enamored of what works and what does not when it comes to resistance training. I have seen and heard in many different ways of thinking and methods on what works and how endurance athletes should train. Of course, many roads lead to Rome and there are certainly many different ways to succeed. I would certainly say that the culture of learning in Northern Europe is a bit ‘different, then perhaps that is in the south or east. I’m trying to think of what I learned, observed and heard about “Norwegian method” against continental Europe. methods of resistance training in Norway include some key elements:

1. Whenever possible, training takes place outside of any year. No matter the weather. We compete on the outside, so we train outdoors. We have access to some of the best training ground in the natural world and use it well. As a side benefit, if you’re used to training in the wrong time you compete better in bad weather. One reason for this “obsession” of outdoor education is simply that most citizens of a very young age are taught the joy of being outside, enjoying nature.

2. Cross-training. And ‘generally accepted that the sustainability of the athlete can improve their performance by using cross-training. In other words, a cyclist can become a better running, hiking and skiing. He can not simply ride a bike. This belief also gives us the opportunity to train outdoors all year in the country, which may not be 100% optimal conditions for cycling in winter. Southern Europe, public opinion is that a cyclist can only become a better riding his bicycle. Running or cross-country skiing is a waste of time.

3. Long walks in the ratio of average intensity of shorter trips with high intensity. Traditionally, endurance training at home dominated by lots of long, relatively easy and some hard sessions, sessions of high intensity. In one word it would be up annual training program for cross-country skiers, long distance runners and cyclists. It was very “hip” recently to get rid of those long, “easy” rides and label them as waste of time. Some researchers have even gone so far as to say that this type of training is completely false. Instead, they suggest more difficult qualifying sessions and the intervals. What they say, although the most successful endurance athletes elite, whatever the sport, never trained this way.

I intend to defend the traditional method, and here’s why: For endurance athletes about 90-98% of aerobic performance. The remaining 20-10% are anaerobic. O 4-hour race, even the 3.92 hours to 0.08 hours of aerobic and anaerobic should be. In other words, you can train to improve performance of 3.92 hours, or you can train to improve performance of 0.08 hours. It ‘obvious area of ??improvement is much higher than 3.92 per hour, which is aerobic. Not to mention the fact that the 0.08 hours of anaerobic performance is not that the “trainable / improvable”. In short – the traditional endurance training about 90% of the total number of years of education focused on aerobic capacity (over long distances with low-medium intensity) and the remaining 10% invested at all times and ride will be more useful.

Long, easy to drive moderate (called langkjà · Halo, Norway) to improve a number of important physical properties: incellularr mitochondria growth, improves the network of capillary blood vessels and increase your aerobic enzymes. These distances also increase the body’s ability to use fat as an energy source, when the energy in small fast-burning carbohydrates than the competition.

Although these facts, many modern cars are not recommended for these young athletes to focus on long journeys. A simple way of looking at an effective strength-training athletes a week, following a traditional resistance training are: Hard, easy, easy, difficult, easy, easy. On a weekly basis it would be hard, harder, difficult, easy, compared with the amount.

4. Vs team coach or athlete. I think we’ve made in the treatment of each athlete as a person and listen to the athlete. Just because you have an elite team of top artists does not mean that everyone does not have specific individual needs. And these needs can vary from a week or a month to month. “A training program meets an athlete, you can not design a program and suggest that everyone follows. The individual variables such as illness, recovery rates etc will throw the whole system off. The European nations on the other hand believe in this notnecessarilyy. It called on all national team athletes to follow the same training program, regardless of the individual variables. This has lead to Eastern Europe in 10-15 years behind ” curve. ”

A good example is the team of the former Soviet Union between countries and their training program. Between May and September around the world the crew had to follow this plan: Monday – 35 km rollerski morning and 1.5 hours of operation on the ground in the afternoon. Tuesday – 2.5 hours of run time, upstream of the morning and afternoon rollerski 1.6. Wednesday – 2.5 rollerski morning and an hour easy run in the afternoon. Thursday-strengtht-training and easy reference. Friday – 2.5 hours of hard work in the morning and 1.5 hours rollerski pm. runtime 3 or rollerski Friday – - Saturday left with a lot of sleep. In addition, they were forced to sleep sometimes. In other words, regardless of the athlete. This program has resulted in great success for the athletes as “adjustment” of the program without success for the individual who had something different. talentedskierss Many have never realized their potential because of this rigidity.

I think that we have in Norway, because of concern for the individual.

5. The use of drugs. One greatstrengthss we have in the sport at home, the attitude to take drugs, legal or not. The use of a medicine pill, drink, etc., there naturally are very rare. From bottom to top, we use very few products “support” of athletes. In short, the higher education of races, skiing or biking outside, combined with a nap in the afternoon and a good night sleep recovery. The scheme is a simple, healthy mix of bread wheat, dairy, potatoes, fish, lean meats and lots of vegetables and fruits. This is very different on the continent where the athletes to the extent possible “use force” of products, etc. I’m glad I had that attitude with me now, it is easier to make the right choice modern cycling, where team doctors, etc. are always trying to give you something to speed the recovery, “etc.

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