Suggested drills

Updated May 19, 2003

Suggested drills
Fartlek Intervals Accelerations 30/30	Short sprints Ladder Hill-climbing With friends

Fartlek

Fartlek is a Swedish word meaning "speed play". It's a type of workout in which brief periods of hard effort are spontaneously thrown into moderate activity, with lots of active rest in between. Originally fartlek was a matter of jogging through the countryside, exploding now and then into little races -- sprint to that tree, run up that hill -- always followed by an immediate return to an easy jog or even walking.

You can do fartlek alone or with friends. On skates, you can do it on a trail or in the streets, provided circumstances allow for an occasional sprint without endangering yourself or others. Skate along nice and easy, then toss in a challenge -- race to that telephone pole! -- then go easy again.

Here is a planned fartlek that works well on a 400m oval. Each segment consists of two laps divided up as follows: one full lap easy (but skating properly, in base position); then 300m at medium speed; then a 100m all-out sprint. If you're with friends and everyone knows how to skate in a pack, do 5 sets of two laps like that, changing the leader after every two laps, regrouping immediately after each sprint. If you're alone, 5 times two is too difficult, so only do 3 times two. After each series of 4-5 sets, take 10 minutes of active rest (upright, letting beginners pass you). Early in the season you can one more series of 4-5, but later on you can do three. A complete workout would thus consist of: 10 minutes warmup, the fartlek session, 10 minutes cooldown, then stretching.

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Fartlek
Fartlek is a Swedish word meaning "speed play". It's a type of workout in which brief periods of hard effort are spontaneously thrown into moderate activity, with lots of active rest in between. Originally fartlek was a matter of jogging through the countryside, exploding now and then into little races -- sprint to that tree, run up that hill -- always followed by an immediate return to an easy jog or even walking. You can do fartlek alone or with friends. On skates, you can do it on a trail or in the streets, provided circumstances allow for an occasional sprint without endangering yourself or others. Skate along nice and easy, then toss in a challenge -- race to that telephone pole! -- then go easy again. Here is a planned fartlek that works well on a 400m oval. Each segment consists of two laps divided up as follows: one full lap easy (but skating properly, in base position); then 300m at medium speed; then a 100m all-out sprint. If you're with friends and everyone knows how to skate in a pack, do 5 sets of two laps like that, changing the leader after every two laps, regrouping immediately after each sprint. If you're alone, 5 times two is too difficult, so only do 3 times two. After each series of 4-5 sets, take 10 minutes of active rest (upright, letting beginners pass you). Early in the season you can one more series of 4-5, but later on you can do three. A complete workout would thus consist of: 10 minutes warmup, the fartlek session, 10 minutes cooldown, then stretching.

Intervals

Definition and benefits of interval training
Interval training is the opposite of continuous training, in which the level of effort is constant over an entire workout. Let's say on a given day you're going to train for an hour. If you skate at a steady speed for the entire hour, there's a limit to how hard you can push. You can't go all-out for more than 10 minutes, and in any case, the best use of an hour of steady skating would be to go at a much lower rate for aerobic training.

Interval training consists of periods of high-intensity effort (80%-90%) separated by periods of active rest that allow for full recovery. By repeating alternating periods of hard skating and rest/recovery you are able to spend much more time at a high level of effort than you possibly could with continuous training. This helps you in many ways, improving the system of energy production, muscle development, tolerance for lactic acid and the systems for removing and recycling it.

Examples of interval workouts
Early in the season you should never do more than one interval workout per week. Later on you can do two. The following examples can be varied in every way you can possibly imagine...

10 minutes warmup.
3 repetitions of 3 minutes at 80%, separated by periods of 3 minutes of active rest.
5 minutes of active rest.
4 repetitions of 2 minutes at 85%, separated by periods of 2 minutes of active rest.
8 minutes of active rest.
5 repetitions of 1 minute at 90%, separated by periods of 1 minute of active rest.
10 minutes easy skating to cool down, followed by stretching.

10 minutes warmup.
3 repetitions of 3 minutes at the speed of a 10 km race, separated by periods of 3 minutes of active rest.
10 minutes of active rest.
2 repetitions of 5 minutes at a slightly slower speed than the preceding, separated by 5 minutes of active rest.
3 repetitions of 3 minutes at the speed of a 10 km race, separated by periods of 3 minutes of active rest.
10 minutes of easy skating to cool down, followed by stretching.

The information and examples above are drawn from Barry Publow's Speed on Skates (Human Kinetics, 1999). Recommended.

Top

Intervals
Definition and benefits of interval training Interval training is the opposite of continuous training, in which the level of effort is constant over an entire workout. Let's say on a given day you're going to train for an hour. If you skate at a steady speed for the entire hour, there's a limit to how hard you can push. You can't go all-out for more than 10 minutes, and in any case, the best use of an hour of steady skating would be to go at a much lower rate for aerobic training. Interval training consists of periods of high-intensity effort (80%-90%) separated by periods of active rest that allow for full recovery. By repeating alternating periods of hard skating and rest/recovery you are able to spend much more time at a high level of effort than you possibly could with continuous training. This helps you in many ways, improving the system of energy production, muscle development, tolerance for lactic acid and the systems for removing and recycling it. Examples of interval workouts Early in the season you should never do more than one interval workout per week. Later on you can do two. The following examples can be varied in every way you can possibly imagine... 10 minutes warmup. 3 repetitions of 3 minutes at 80%, separated by periods of 3 minutes of active rest. 5 minutes of active rest. 4 repetitions of 2 minutes at 85%, separated by periods of 2 minutes of active rest. 8 minutes of active rest. 5 repetitions of 1 minute at 90%, separated by periods of 1 minute of active rest. 10 minutes easy skating to cool down, followed by stretching. 10 minutes warmup. 3 repetitions of 3 minutes at the speed of a 10 km race, separated by periods of 3 minutes of active rest. 10 minutes of active rest. 2 repetitions of 5 minutes at a slightly slower speed than the preceding, separated by 5 minutes of active rest. 3 repetitions of 3 minutes at the speed of a 10 km race, separated by periods of 3 minutes of active rest. 10 minutes of easy skating to cool down, followed by stretching. The information and examples above are drawn from Barry Publow's Speed on Skates (Human Kinetics, 1999). Recommended.

Accelerations

Accelerations (accels, as we say) can be included in almost any workout, be it to prepare for something harder or to add a speed element to a workout that otherwise wouldn't have one.

You start an accel when already in motion, increasing speed up to a certain percentage of your maximum, let's say 75% to 90% depending on what you're doing. The distance of each accel is relatively short, generally from 50 to 200 meters. Between accels you keep moving, at the level of active recovery, long enough to recover fully. The combination of short distance and full recovery heightens the pleasure of the fast parts, so that when it's time for the next accel you're hungry for it.

Besides the physical effects, accelerations are great for your technique. While it's difficult to skate well from a standing start, while sprinting, or when exhausted, gradual acceleration lets you shift into strong, efficient, fluid movements. This is one of the best reasons to do accels -- practising the motions of speed.

Early in the season or when recovering from a hard workout the day before, do easy accels with lots of rest. Later in the season and when you're hungry for a challenge, do faster and longer accels with not so much rest.

Here is an example of a workout complosed entirely of accelerations, conducted on a 400m oval:

10 minutes warmup
8 times 50m accel + 50m active rest
8 times 100m accel + 200m active rest
6 times 200m accel + 300m active rest
2 times 400m accel + 800m active rest
10 minutes easy skating, stretches

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Accelerations
Accelerations (accels, as we say) can be included in almost any workout, be it to prepare for something harder or to add a speed element to a workout that otherwise wouldn't have one. You start an accel when already in motion, increasing speed up to a certain percentage of your maximum, let's say 75% to 90% depending on what you're doing. The distance of each accel is relatively short, generally from 50 to 200 meters. Between accels you keep moving, at the level of active recovery, long enough to recover fully. The combination of short distance and full recovery heightens the pleasure of the fast parts, so that when it's time for the next accel you're hungry for it. Besides the physical effects, accelerations are great for your technique. While it's difficult to skate well from a standing start, while sprinting, or when exhausted, gradual acceleration lets you shift into strong, efficient, fluid movements. This is one of the best reasons to do accels -- practising the motions of speed. Early in the season or when recovering from a hard workout the day before, do easy accels with lots of rest. Later in the season and when you're hungry for a challenge, do faster and longer accels with not so much rest. Here is an example of a workout complosed entirely of accelerations, conducted on a 400m oval: 10 minutes warmup 8 times 50m accel + 50m active rest 8 times 100m accel + 200m active rest 6 times 200m accel + 300m active rest 2 times 400m accel + 800m active rest 10 minutes easy skating, stretches

30/30

30/30s are torture, but strangely enough a lot of fun. The idea is to alternate 30 seconds of intense effort with 30 seconds of active rest, over and over. Try to do 15, and if you don't find the last few tough it means your definition of "intense" needs a shot of Tabasco. It's probably better to try 10 the first few times... and make sure the remainder of the workout is easier.

You don't have to have a coach with a whistle to do 30/30s; all you need is a watch of the Timex Ironman type. Put the timer function into "Countdown Repeat" mode, and those infernal beeps will keep going off till you can't take it any more.

30/30s are another version of On/Offs, which allow for endless variations. For example, you can do 60/60s -- at a lower level of intensity to allow for the greater length of time -- but the principle is to use short hard efforts with a recovery time that becomes less and less adequate as you go on.

Top

30/30
30/30s are torture, but strangely enough a lot of fun. The idea is to alternate 30 seconds of intense effort with 30 seconds of active rest, over and over. Try to do 15, and if you don't find the last few tough it means your definition of "intense" needs a shot of Tabasco. It's probably better to try 10 the first few times... and make sure the remainder of the workout is easier. You don't have to have a coach with a whistle to do 30/30s; all you need is a watch of the Timex Ironman type. Put the timer function into "Countdown Repeat" mode, and those infernal beeps will keep going off till you can't take it any more. 30/30s are another version of On/Offs, which allow for endless variations. For example, you can do 60/60s -- at a lower level of intensity to allow for the greater length of time -- but the principle is to use short hard efforts with a recovery time that becomes less and less adequate as you go on.

Short sprints

A little like doing fartlek, you can spice up a low-level, continuous workout by adding a few short sprints. For example, on a 400m oval you can do a set of laps with a 50m sprint at the end of each one, the remainder being at moderate, steady speed.

Pay close attention to technique when you do this exercise. For sprinting, the body has to be low (the knees deeply flexed), and your strokes have to be faster. If you're lazy about recovering the skate that just pushed, you'll set down your skates further and further outside, making your sprint ineffective. Instead of concentrating on the push, focus on driving forward with the knee whose skate is about to set down -- and set it well under the body.

Top

Short sprints
A little like doing fartlek, you can spice up a low-level, continuous workout by adding a few short sprints. For example, on a 400m oval you can do a set of laps with a 50m sprint at the end of each one, the remainder being at moderate, steady speed. Pay close attention to technique when you do this exercise. For sprinting, the body has to be low (the knees deeply flexed), and your strokes have to be faster. If you're lazy about recovering the skate that just pushed, you'll set down your skates further and further outside, making your sprint ineffective. Instead of concentrating on the push, focus on driving forward with the knee whose skate is about to set down -- and set it well under the body.

Ladders

Ladders are a great way to use a 400m oval, where you can set up a sequence of series of laps, increasing/decreasing the number of laps in each set. Your speed should remain constant, so that the challenge is to maintain good form as your effort is extended over a further and further length of time. The fact that you have to climb back down the ladder, instead of collapsing after the supreme effort at the top, has the paradoxical effect of maintaining a high level of difficulty while making it easier to carry on -- because the rests are coming more often. It's a bit like when you're approaching the end of a race. The psychological benefits are surprising, building confidence and mental toughness as much as bodily strength.

For an endurance workout, perform a ladder based on sets of laps at reduced speed (but skating well), with one or two laps active rest between each step. For example: 4 - 6 - 8 - 10 - 10 - 8 - 6 - 4.

For a speed workout, perform a ladder based on fewer laps but at higher speed; for example: 1 - 2 - 3 - 4 - 5 - 4 - 3 - 2 - 1, with a single rest lap between each step. You could also do 1 - 2 - 3 - 4 - 5, then two rest laps, then 5 - 4 - 3 - 2 - 1.

You can do ladders using a heartrate monitor, dispensing with the need to count laps. In this case the steps of the ladder would be counted in minutes, with active recovery lasting until your heartrate falls to 100 or so.

Top

Ladders
Ladders are a great way to use a 400m oval, where you can set up a sequence of series of laps, increasing/decreasing the number of laps in each set. Your speed should remain constant, so that the challenge is to maintain good form as your effort is extended over a further and further length of time. The fact that you have to climb back down the ladder, instead of collapsing after the supreme effort at the top, has the paradoxical effect of maintaining a high level of difficulty while making it easier to carry on -- because the rests are coming more often. It's a bit like when you're approaching the end of a race. The psychological benefits are surprising, building confidence and mental toughness as much as bodily strength. For an endurance workout, perform a ladder based on sets of laps at reduced speed (but skating well), with one or two laps active rest between each step. For example: 4 - 6 - 8 - 10 - 10 - 8 - 6 - 4. For a speed workout, perform a ladder based on fewer laps but at higher speed; for example: 1 - 2 - 3 - 4 - 5 - 4 - 3 - 2 - 1, with a single rest lap between each step. You could also do 1 - 2 - 3 - 4 - 5, then two rest laps, then 5 - 4 - 3 - 2 - 1. You can do ladders using a heartrate monitor, dispensing with the need to count laps. In this case the steps of the ladder would be counted in minutes, with active recovery lasting until your heartrate falls to 100 or so.

Hills

I've often been passed on the flat by stronger athletes, only to pass them a short while later on an uphill -- because they didn't know how to climb. Equally, I've often been passed on uphills by stronger athletes who were terrific climbers, only to pass them shortly afterwards going down -- because they were afraid, while for me it was fun.

Technique, technique -- hills are more about technique than brute force!

For climbing, leg-recovery has to be quick; you need to set down your skate directly under your body, not to the outside. Following a chalk-line straight uphill, set each skate directly on the line instead of out to the side. Maximize glide-time, but adjust your cadence for quicker, shallower strokes. Use your arms, and above all use your hips!

Downhills should be your reward for getting uphill, not a menace. Practise going down, starting with hills you can handle easily. Knees bent, body relaxed, eyes ahead, skates straight up and down (not with your ankles caved in so you're on the inside edge of your wheels). Concentrate 100% on what you're doing; no doubts, no bravado. It's up to you to draw the line between what you can do and what's too dangerous, and know when you should go down slowly, braking all the way so as not to lose control.

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Hills
I've often been passed on the flat by stronger athletes, only to pass them a short while later on an uphill -- because they didn't know how to climb. Equally, I've often been passed on uphills by stronger athletes who were terrific climbers, only to pass them shortly afterwards going down -- because they were afraid, while for me it was fun. Technique, technique -- hills are more about technique than brute force! For climbing, leg-recovery has to be quick; you need to set down your skate directly under your body, not to the outside. Following a chalk-line straight uphill, set each skate directly on the line instead of out to the side. Maximize glide-time, but adjust your cadence for quicker, shallower strokes. Use your arms, and above all use your hips! Downhills should be your reward for getting uphill, not a menace. Practise going down, starting with hills you can handle easily. Knees bent, body relaxed, eyes ahead, skates straight up and down (not with your ankles caved in so you're on the inside edge of your wheels). Concentrate 100% on what you're doing; no doubts, no bravado. It's up to you to draw the line between what you can do and what's too dangerous, and know when you should go down slowly, braking all the way so as not to lose control.

Skating with friends

All of the drills on this page work even better in the company of friends, especially if you can skate in a pack. The routines below help develop the skills and understanding needed for effective pack-skating. In exercices 2 and 3 there will be skaters coming up or drifting back alongside the pack, so you must pay attention not to clip skates. On a narrow trail it's tricky but good practice.

Synchro slinky:
Skate in a pack at moderate speed. The skater leading the pack should maintain an unvarying speed, stroking at a steady cadence that everyone can follow. Each skater should stay perfectly synchronized with the one in front of him, able to touch his lower back. The game begins when skater #2, easing off on his pushes (but without falling out of sync), lets himself drift back from the leader -- far enough that he can no longer touch his back. Then, still remaining perfectly in sync, he gently strengthens the amount of effort in each stroke, till once again he can touch the lower back of the leader. In reaction to this change in speed by #2, each of the skaters behind will one by one fall back from the one ahead, and will have to move up as well -- but without changing tempo, always staying in sync.

How do you accelerate without quickening your stroke? It's easy: bend your knees a little deeper, take a couple of strokes that are longer and more powerful (but synchronized), and there you are, back where you should be. The skater who can react in this way, paying attention so that the distance between him and the skater ahead never varies by more than a few centimeters, will have a much easier race. Above all, he makes life easier for his teammates behind. In contrast, the skater who doesn't pay attention, who keeps falling back and then changing tempo to catch up, not only wastes his own energy but wears out everyone behind him -- causing the notorious accordeon or slinky effect. He's the one who makes other people fall.

Advance from the rear:
Skate in a pack at constant, moderate speed. At regular intervals (e.g. after every 400m), the skater in the rear comes up alongside to take over the lead. Notice how he'll tend to go way past the lead position, carried too far by his acceleration. Don't go after him! He has to learn to adjust his speed, to wait till the former leader touches him on the back or gives a verbal signal.

This is an important drill to practise, because in every race you'll see the odd skater who, having dozed at the back of the pack most of the way, decides to "contribute". Powering up to the front and beyond, he doesn't bother to check whether the pack is with him. Then he burns out and finally looks around, amazed to find that he's been skating alone. Don't be like him!

Rotate from the lead:
Skate in a pack at constant, moderate speed. At regular intervals, the skater in the lead makes a hand-signal and steps out to rotate back to the rear. Notice how he'll tend to drift back too far, how he'll find it a bit hard to re-attach to the end of the pack. What's a little bit hard at low speed is increasingly difficult the faster you go, especially when you're tired -- the classic situation in a race.

Practise this drill at low speed first, so that everyone can experience the movements required, the importance of staying in sync, not slowing down too much or falling too far back. Then, do it at slightly greater speed. Each time the lead skater goes to the rear, make sure the new #1 doesn't accelerate. Because he's been resting the longest and now it's his time to work, he'll have a strong tendency to speed up without knowing it. The new #2 skater has to control the new leader, warning him if he accelerates, telling him to wait.

The most "dangerous" time in a race is precisely when you've just been leading the pack and have rotated back to the rear. When you're tired, all it takes is a 1-second mistake to lose the pack and not have the strength to catch up. In a nice little team that knows how to work together, everyone waits till the former #1 gives the signal that he's okay -- tucked safely behind where he can rest.

Rod Willmot

Skating with friends
All of the drills on this page work even better in the company of friends, especially if you can skate in a pack. The routines below help develop the skills and understanding needed for effective pack-skating. In exercices 2 and 3 there will be skaters coming up or drifting back alongside the pack, so you must pay attention not to clip skates. On a narrow trail it's tricky but good practice. Synchro slinky: Skate in a pack at moderate speed. The skater leading the pack should maintain an unvarying speed, stroking at a steady cadence that everyone can follow. Each skater should stay perfectly synchronized with the one in front of him, able to touch his lower back. The game begins when skater #2, easing off on his pushes (but without falling out of sync), lets himself drift back from the leader -- far enough that he can no longer touch his back. Then, still remaining perfectly in sync, he gently strengthens the amount of effort in each stroke, till once again he can touch the lower back of the leader. In reaction to this change in speed by #2, each of the skaters behind will one by one fall back from the one ahead, and will have to move up as well -- but without changing tempo, always staying in sync. How do you accelerate without quickening your stroke? It's easy: bend your knees a little deeper, take a couple of strokes that are longer and more powerful (but synchronized), and there you are, back where you should be. The skater who can react in this way, paying attention so that the distance between him and the skater ahead never varies by more than a few centimeters, will have a much easier race. Above all, he makes life easier for his teammates behind. In contrast, the skater who doesn't pay attention, who keeps falling back and then changing tempo to catch up, not only wastes his own energy but wears out everyone behind him -- causing the notorious accordeon or slinky effect. He's the one who makes other people fall. Advance from the rear: Skate in a pack at constant, moderate speed. At regular intervals (e.g. after every 400m), the skater in the rear comes up alongside to take over the lead. Notice how he'll tend to go way past the lead position, carried too far by his acceleration. Don't go after him! He has to learn to adjust his speed, to wait till the former leader touches him on the back or gives a verbal signal. This is an important drill to practise, because in every race you'll see the odd skater who, having dozed at the back of the pack most of the way, decides to "contribute". Powering up to the front and beyond, he doesn't bother to check whether the pack is with him. Then he burns out and finally looks around, amazed to find that he's been skating alone. Don't be like him! Rotate from the lead: Skate in a pack at constant, moderate speed. At regular intervals, the skater in the lead makes a hand-signal and steps out to rotate back to the rear. Notice how he'll tend to drift back too far, how he'll find it a bit hard to re-attach to the end of the pack. What's a little bit hard at low speed is increasingly difficult the faster you go, especially when you're tired -- the classic situation in a race. Practise this drill at low speed first, so that everyone can experience the movements required, the importance of staying in sync, not slowing down too much or falling too far back. Then, do it at slightly greater speed. Each time the lead skater goes to the rear, make sure the new #1 doesn't accelerate. Because he's been resting the longest and now it's his time to work, he'll have a strong tendency to speed up without knowing it. The new #2 skater has to control the new leader, warning him if he accelerates, telling him to wait. The most "dangerous" time in a race is precisely when you've just been leading the pack and have rotated back to the rear. When you're tired, all it takes is a 1-second mistake to lose the pack and not have the strength to catch up. In a nice little team that knows how to work together, everyone waits till the former #1 gives the signal that he's okay -- tucked safely behind where he can rest.

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