Young ski racer training

Preparation period

Young skier training is a continuous multi-year process that includes physical, technical, tactical, psychological and theoretical training.

The annual training cycle in skiing is conditionally divided into three periods: preparatory, competitive and transitional.

Preparation period broken down into 3 steps : spring-summer, summer-autumn and autumn-winter. Main tasksspring-summer stage are : increasing the general physical fitness of athletes (development of endurance, strength, speed, flexibility, dexterity, balance), improving the technique in simulation exercises and movement on roller skis, mastering theoretical knowledge on the principles of self-control, nutrition, hygiene, body recovery and other issues.

Tasks of the summer-autumn stage : development and improvement of the main physical qualities and functional capabilities, a gradual increase in performance in running, walking, jumping, roller-skiing, increasing the intensity of training sessions.

Tasks of the autumn-winter stage : restoration of skiing skills, development of special endurance, maintaining a high level of general and strength endurance, creating a base for performance in competitions, the gradual acquisition of experience in performance in competitions.

Competitive period most often begins in January and ends in mid-April, and in some regions of the country even earlier. Tasks of the period: bringing skiers to the time of the main starts, to the level of the highest performance, improving the physical, functional, technical, tactical and volitional capabilities of athletes, accumulating competition experience.

Training means in the spring-summer period and summer-autumn stages are: running and walking with different intensities, cross-country running, running with stepping and jumping imitation of skiing in climbs (with sticks), jumps and multi-hops. Special strength and simulation exercises, roller skiing, general developmental exercises, sport games, swimming, rowing, cycling. As follows from this enumeration, the range of funds is very wide and affects the most diverse systems and functions of the athlete's body.

In the autumn-winter stage, training means have a more pronounced special character. The main place in the training is occupied by movement on roller skis of various types, running with imitation on the slopes, cross-country running, special exercises for strength endurance and at the end of the stage skiing.

During the competitive period, the main training tool is skiing in various ways. Additional: crosses, stretching and relaxation exercises, as well as supporting strength endurance of the muscles of the legs, arms and torso.

The training load during the annual cycle is constantly changing depending on the specific tasks for periods and stages. It has a wave-like character with a general tendency to increase the load in the preparatory period, stabilize in the competitive period and decrease in the transition period. Moreover, the two main components of the load - volume and intensity - do not always increase in parallel. Usually, at the beginning of the preparatory period, the training volume increases significantly with a slight increase in the intensity of the training means, later, by the end of the period, the volume and intensity of the training increase in parallel; By the competitive period, the volume of the load stabilizes or even decreases, and the intensity increases significantly.

Wave Changes training process form cycles of different lengths. Large ones - macrocycles - characterize load changes during the year, and sometimes several years. Medium - mesocycles - express the change in load during the month or stage of training within its period and, finally, small ones - microcycles - reflect the change in load over 2-7 days, i.e. constitute the microstructure of training. The undulation of load changes in micro- and mesocycles provides not only for the distribution of its volume and intensity, but also for the alternation of means and methods of training skiers.

All means of training are clearly dosed. Dosing is carried out using two indicators of the work performed, known to us: volume and intensity.

The units of measurement of training volume are considered to be mileage or time spent on the use of one or another means of training.

An indicator of the intensity of the exercises performed is the heart rate (HR), the level of oxygen consumption and the value oxygen debt. Load dosing in the training of young skiers depends on a number of factors: age, period of training, physical fitness of the athlete, the nature of the exercises and the method of their application. In skiing, unlike a number of others, many external conditions affect the intensity of the load: the terrain of the track (the number and length of ascents, descents, flat sections), the nature of the ski track (soft, hard, loose, dense, deep, icy), weather, skiing, lubricant. All these factors do not allow focusing on the speed and pace of movement when determining the intensity of the load. Under these conditions, a fairly reliable and informative indicator of the intensity of the load on the body is adopted - the heart rate (HR). Heart rate is an integral indicator of the impact of the load on all organs and systems of an athlete, most training exercises of the skier correlates with the heart rate and is determined by the heart rate during dosing or adjusted by it.

The Laboratory of Theory and Methods of Children's and Youth Sports VNIIFK (now the Research Institute of Sports) recommends focusing on the following zones of heart rate load intensity when working with young skiers:Izone - low intensity loads - with heart rate up to 130 bpm.IIzone - loads of low intensity - with a heart rate of 131-155 beats / min.IIIzone - loads of medium intensity - with a heart rate of 156-175 beats / min.IVzone - high intensity loads - with a heart rate of 176-190 beats / min.Vload zone of maximum intensity - with a heart rate over 190 beats / min.

In the preparatory period, 70% of all training work with young skiers should be carried out duringIIzone with a heart rate of 131-155 bpm. And 10% at heart rateIIIzones. Loads are only occasionally usedIVzone, and the rest of the training is carried out in a recovery mode with a heart rate of 120-130 bpm.

Studies have shown that in cyclic sports, the improvement of body functions in training should primarily be due to an increase in its volume at optimal intensity (heart rate - 131-155 beats / min.). Only when a certain level of preparedness is reached (about 1 "adult" category), the amount of work in the medium intensity zone is increased, up to about 50% or a little more. Consequently, the younger the young athlete or the weaker he is prepared, the lower the intensity zone should be for his training.

Preparation period - the longest period of training for a skier. In some regions of the country, it takes up to 6 months (from the beginning of June to the end of November). Therefore, the gradual increase in the intensity of loads and their compliance with the capabilities of athletes is especially important.

In the training sessions of the preparatory period, the main place when working with young skiers is given to the means of general physical training (GPP). According to the recommendations of scientists, the volume of use of physical training means can reach 70-80% at this time, decrease to 20-30% in the main period and take up to 80-90% of the total volume of training work in the transitional period. The training means of the spring-summer and summer-autumn stages of the preparatory period are listed above, their number in a separate lesson and the methods of using these tools are determined by the tasks of these stages (the development of endurance, strength, speed, flexibility, balance, dexterity). In order to develop certain qualities, increase sports performance, various training methods are used.

Endurance - defining quality for a skier. It is most closely related to functional and general physical training. In sports physiology, endurance is defined as the ability to perform dynamic muscle work predominantly aerobic in nature, overcoming fatigue. Endurance depends on a number of physiological factors that limit it, the most important of which are the level of maximum oxygen consumption (MOC), pulmonary ventilation, anaerobic metabolism threshold, blood volume and composition, the work of the cardiovascular system and muscle composition. Two of them - BMD and muscle composition - most clearly determine the possible level of endurance development.

The higher the level of the MPC, the easier and longer the aerobic work is performed, the greater the speed an athlete can maintain at a distance, the higher his result in competitions that require endurance. The level of BMD, as well as the composition of the muscles, is genetically determined. However, with targeted training, BMD can be increased by about 30% of the original value. This is a fairly large increase.

Features of the structure of the muscle fiber also limit the possibility of developing endurance. Human muscle fibers are divided into two main types: slow and fast. Slow muscle fibers actively absorb oxygen and are better adapted to prolonged, repeated contractions, i.e. long-term endurance work. Fast muscle fibers work in an aerobic mode and provide short-term fast or powerful force contractions. There is a direct relationship between muscle composition and BMD: the higher the percentage of slow fibers, the higher the level of BMD. Athletes with a high percentage of slow muscle fibers there is also a high level of endurance. Endurance training to a certain extent increases the volume of fibers capable of aerobic energy supply. Exercises that require the manifestation of endurance and develop it are aerobic exercise cyclic nature: running, walking, skiing, swimming long distances and other similar exercises.

It is known that the maximum increase in endurance to cyclic loads is observed in adolescents at the age of 14 and continues actively until the age of 19. Later, the increase in stamina slows down somewhat. Consequently, the best prerequisites for the development of this most important quality arise in schoolchildren of the 7th grade and older. However, preparation for this most productive period should be started as early as possible so that the general physical basis for the active development of endurance is laid by the right time.

Used to develop general enduranceuniform method training, which is characterized by low or medium intensity of movement (IIAndIIIheart rate zone) and long duration. This method is used throughout the yearly cycle; skiers perform the greatest amount of training with this method onI, IIand at the beginningIIIstage of the preparatory period at the time of rolling in. The intensity of endurance training, as already emphasized, should increase gradually. Such gradualness is necessary for the adaptation of body systems that limit endurance: cardiovascular, respiratory, muscular, endocrine, and others. Forcing the load leads to disruption of the activity of a particular system. Most often, this affects the cardiovascular and nervous systems, as well as the ligamentous apparatus. This is especially important to consider when working with teenagers.

A uniform (continuous) method of endurance training contributes to the improvement of almost all major body systems that ensure the supply, transport and utilization of oxygen. It is believed that the continuous method of endurance training results in a more sustainable increase in aerobic capacity than other methods and, in addition, contributes to the foundation for these training methods, is less associated with the risk of overload. Duration of continuous workIIthe heart rate zone can reach up to 90 minutes in young men, and sometimes more.

In the preparatory period, the greatest mileage in uniform training is covered on rollerskis and in running, as well as in running with step imitation on the slopes. OnIstage uniform training can be cycling, swimming, rowing, hiking and exercises with shock absorbers.

Uniform workouts can be done in any of the intensity zones, exceptVzones (in the first two stages). When training inIin the heart rate zone, its duration for young athletes can be quite large and reach up to 2 hours. It can be carried out in the form of a hike or walk in the area. For preparatory athletes, such training is restorative. Such a long and mild work creates favorable conditions for improving the functions of all organs and systems of the body, develops the efficiency of movements, the ability to relax, and reduces the possibility of overtraining.

Training duringIIzone (with heart rate up to 155 beats / min.) well develop the functions of the cardiovascular and respiratory systems, improve the capillarization of muscle tissue. And since these systems require long-term exposure to develop, the training must be long enough. Most often, such training is carried out on roller skis or running. The criterion for the duration of movement in this mode will be the moment when the heart rate increases while maintaining the same movement speed. As soon as the heart rate rises, work should be completed. The Research Institute of Sports recommends the mileage of a uniform training at a heart rate of 156-175 bpm. For young skiers 14-15 years old, limit 21 km, and with a heart rate of 176-190 bpm. in the so-called tempo training - up to 10 km. Older skiers (16-17 years old) can run at a heart rate of 156-175 bpm. on roller skis and skis up to 25 km, and with a heart rate of 176-190 bpm. - up to 13 km. Most often, it is within these mileage limits that the heart rate mismatch with the speed of movement occurs. This criterion can also be used for individual dosing of the load. Training with a heart rate of 176-190 bpm. can be included in the weekly microcycle no more than twice for athletes 16-17 years old and once for younger skiers.

Along with a uniform method of developing endurance, skiers widely use continuousvariable method. This method of performing exercises involves increasing and decreasing the intensity at regular intervals. Variable training can be rhythmic, i.e. the same periods of intensive movement alternate with the same periods of low-intensity movement, and arrhythmic, when the periods of load and its decline are not the same.

There are many variants of variable training, but all of them are characterized by alternating segments, passed at different intensities. Accelerations are performed at a competitive or near-competitive speed with a heart rate of 176 bpm. and higher. The length of accelerations and segments passed at a reduced speed can be different and depends on the age of the athletes' fitness and training objectives. But at the same time, the basic principle of the method must be observed - the heart rate during acceleration should not exceed the planned one, and when the pace decreases, it should drop to the value necessary for recovery. If this principle is not followed, the length of the accelerations should be reduced or the length of the slow movement should be increased. In the event that this does not lead to desired effect, training must be completed. Variable training is used to develop the special endurance of the skier. Therefore, in the preparatory period, it is best to carry it out on roller skis or in running with stepping or jumping imitation uphill.

strength training has always been given a great place in the training of skiers. At present, its importance has increased. The predominant use of simultaneous moves on competitive tracks, the use of skating on slopes impose increased requirements on the strength qualities of skiers.

Main tasks strength training skier - acquisition, preservation and implementation in competitions of the optimal power of repulsions with arms and legs. Therefore, when conducting strength training, it is necessary to select means that are as close as possible in terms of dynamic characteristics and the mode of operation of the muscles to the conditions of movement on skis in terms of amplitude, direction of movement, maximum and time of effort.

There are two methods of strength training: distributed and concentrated. The method traditional for skiers and widely used by them is distributed. It provides for an approximately even distribution of funds and volume of strength training during the annual training cycle. Gradually, from the preparatory period to the competitive period, the specialization of exercises and their intensity are increased.

In the preparatory period, the specialization of strength exercises grows from stage to stage. If at the first stage of training - these are general developmental and diverse jumping exercises, then at the third stage - these are simulation exercises for strength endurance on roller skis.

In the preparatory period for the development of strength and strength endurance, the following exercises can be used:

1) general developmental for all muscle groups, performed by the circular method;

2) with weights (no more than 20% of the athlete's body weight), imitating the elements of skiing;

3) with different shock absorbers (imitation of alternating work of hands, simultaneous stepless stroke, their combinations);

4) jumping, multiple jumps and multi-jumps, simulating repulsion in skiing;

5) jumping, performed in climbs of various steepness;

6) imitating an alternating two-step move uphill (5-12 degrees) without sticks and with sticks;

7) the same, on the sand;

8) imitating a simultaneous one-step lift move without sticks: a) pushing off with only one foot, b) alternating push-offs with one and the other legs;

9) imitating skating uphill without sticks and with sticks;

10) these exercises with weight towing.

The task of these exercises is to prepare the musculoskeletal apparatus for powerful and long-term work, to cause a functional restructuring in the muscles. Therefore, the load must be quite high, muscle fatigue is significant, otherwise this restructuring will not occur. Often in young athletes, the development of the musculoskeletal system lags behind the development of the respiratory and cardiovascular systems. Special strength training helps to bring it to the desired level. The intensity of performing strength exercises is close to competitive or even competitive. The main method is repeated, "to failure", i.e. the length of the segment or the duration of the repetition of some movement is determined by the ability to continue these actions with the same strength and until fatigue. The number of such segments or series of strength exercises is limited by the condition already indicated: the inability to continue the exercise with the same strength and speed. Rest pauses should be sufficient to restore working capacity by the beginning of the next exercise. Sometimes they can be determined by the health of the athlete and reach up to 4 minutes.

It is clear that most exercises for strength and strength endurance cannot affect in isolation only those systems that are aimed at. In parallel, other systems of the body are also loaded. So, by developing the skier's motor apparatus (muscles and ligaments), we load the cardiovascular and respiratory systems, and by training the aerobic performance of the body, we improve the work of the muscles. However, the predominant orientation of the training, in this case, strength, must be preserved and clearly expressed, otherwise its effect is lost.

In order for strength, frequency of movements, pace and their speed to be maintained at a high level in strength training, and the cardiovascular system is not overloaded and the heart rate does not rise above 170 bpm, limit the length of the segment or the time of the exercise, increase the rest pauses between them so that the heart rate decreases to 110 bpm. Thus, the more powerful the power load, the shorter the exercise time and the longer the rest pauses.

Special strength training on roller skis is especially effective in the preparatory period. Here are some strength endurance exercises for roller skiing:

1) alternating stepless move (on the plain and in the "draft");

2) simultaneous stepless move in the "pull";

3) stepless move with repulsion with only one stick;

4) accelerations in climbs without sticks;

5) "scooter" - sliding on only one roller ski, pushing off the other;

6) passing a certain segment for a smaller number of steps;

7) the same, but with simultaneous moves (for fewer repulsions with sticks);

8) towing cargo (for example, an old tire) with various moves on the plain and in the "pull".

The mode and methods of performing these exercises are approximately the same as for jumping and imitation exercises.

Rollerski training with a large power load(for example, towing a load) can be dosed depending on the performance of each athlete as follows: athletes are divided into pairs. While one is towing the load, the other moves side by side without load - it is resting. As soon as the towing person's heart rate rises above a predetermined value (this is easy to determine by the respiratory rate), the partners change places: the towing person removes the cord with a hook from the belt and hooks it onto the friend's belt. The workout continues until the specified number of segments is completed or the pace and repulsion strength drop. Partners can also tow each other in turn, without using any cargo.

The effectiveness of special strength training should be systematically monitored through simple testing. Comparing the results of testing at the beginning and end of the stages of the preparatory period, one can trace the growth of the skier's strength qualities. These tests can be:

The standard segment is overcome by multiple jumps, the number of jumps and the time to overcome the segment are recorded;

Imitation goes through a standard segment of the ascent (without sticks or with sticks) with the registration of the same parameters;

The standard segment of the ascent is passed on roller skis in one way or another with control over the time to overcome it, the number of steps and repulsions with sticks.

Depending on the test results, adjustments are made to the athletes' strength training program.

In the third stage of the preparatory period, with snowfall, special strength exercises perform on skis and more and more emphasize the development of strength endurance, i.e. to maintain optimally powerful effort for as long as possible - at least the time required to overcome the competition distance. The exercises on skis are similar to the exercises on roller skis given earlier. Most often, they are carried out in series aimed at the development of certain muscle groups of the arms, legs, or a complex effect.

Power training on skis does not exclude the development of local strength endurance of muscles by other means. Once or twice a week, classes are held with shock absorbers, with various weights, with overcoming own weight, jumps and change of legs with a jump on a support. These exercises can be done in gym, at home and even in the snow. They can be included in the main workout, allocating 15-20 minutes for them, or performed in their free time from training sessions.

In parallel with the work on the development of the most important qualities for a skier - endurance and strength endurance - speed, agility, flexibility, balance are improved in the preparatory period. These qualities are developed to a large extent in outdoor and sports games, which occupy a significant place during this period of skier's training. Along with the physical qualities of the game, they bring up the most important traits for young athletes - the will to win, collectivism, resourcefulness, perseverance in achieving the goal. In addition, games help to increase the emotionality of training. Games can be selected according to the tasks of training, the nature of the impact on the body and the age of the athletes. The load is easy to regulate by the selection of games, changing the conditions for their conduct, pace and duration. Some games can serve as a means active rest, and such as football, handball, rugby - a means of improving speed, agility, coordination of movements. Speed ​​at the beginning of the preparatory period is developed by athletics, running exercises, accelerated jumps in outdoor games and relay races. Later - imitation of skiing for short stretches, accelerations on rollerskis, and then skis. In exercises for the development of speed, the maximum frequency and speed of movement is required. The duration of the exercise should not exceed 10 seconds for 12-year-olds, and 20 seconds for older ones. The execution method is repeated. The number of repetitions is from 4-5 to 12-15 in series 2-3, with rest pauses between repetitions and series, sufficient for full recovery of working capacity, heart rate drop to 100-110 bpm, but not less than 2-3 minutes.

Speed ​​is not the most important quality of a skier, agility and balance are more important.To develop dexterity at the first stage, simple acrobatic exercises(somersaults, flips, rotations), gymnastics (on a balance beam, crossbar), outdoor games (“Salki”, “Kick out of the circle”, etc.), sports games with a ball. These exercises are included both in the main training sessions, and in additional ones - in exercises or individual tasks. In winter, at the third stage of the preparatory period, dexterity and balance are improved in exercises on the slopes by descents with turns, overcoming hillocks, depressions and other terrain difficulties, slalom and skiing games.

Equilibrium they train with exercises on a narrow high support, movement on roller skates and roller skis. Movement on a narrow support, jumps, turns, exercises on it, standing on one and both legs, leg swings contribute to the development of the trained quality. Such exercises can be included in almost every workout and alternated with exercises to develop strength, flexibility and improve technique. In winter, balance, like dexterity, is improved by working on mining equipment.

Development of flexibility and maintaining this quality takes the entire annual cycle of skier training. It is desirable to maintain the level of flexibility at all stages of training daily exercise, gradually increasing their number, variety and amplitude. Flexibility exercises are well known: forward and downward bends with legs straightened at the knees, swings straight naked forward and upward, leg swings to the side, swaying and turning in a deep lunge, half splits and splits, bending back, “bridge”, torso tilts to the sides, torso turns, rotations, swings and jerks with straight arms up, back, and many others. The importance of developing flexibility is that it increases the stretching and, accordingly, the elasticity of the muscles, thereby contributing to their relaxation and contraction. The ability of muscles to recover after exercise also improves. With well-developed flexibility of movement, athletes acquire freedom, lightness and breadth.

Flexibility exercises are performed with a large or maximum amplitude, sometimes with weights. Each exercise must be repeated at least 15 times, with a gradual increase in amplitude. These exercises do not require much physical exertion and can be included in a warm-up or specialized exercises.

It is clear that the work on the development of all the qualities described above is a single training process. All qualities are interconnected, influence each other.

End of preparatory period is characterized by some narrowing of the means of training the skier and an increase in the intensity of the load. The number and variety of games and general developmental exercises are decreasing. The training of speed and strength is increasingly associated with the most important quality for a skier - endurance. The nature of these exercises is becoming more and more specialized, close to specific ski moves. The number of repetitions and the speed of their execution increases. Uniform and variable training methods are complemented by interval, repetition and control. If in the variable method of training, the decrease and increase in the intensity of the load is relatively smooth, then in the interval and especially repeated, the load and rest are more contrasting.

interval method It is used for the development of special endurance and consists in the repeated passage of segments of the distance with high intensity, in alternation with rest pauses.

The interval method of endurance development is based on the fact that the stroke volume of the heart during rest after hard work increases. This allows for most of the work and during rest to maintain the maximum values ​​of the stroke volume of the heart.

The duration of individual exercises for interval training is usually recommended to be limited to 2 minutes, but special studies conducted with skiers have shown that the best training effect when working on roller skis and skis is to overcome a length of about 1000 m. The rest interval is 45-90 seconds, the heart rate intensity at the end of the working interval is up to 170-180 bpm, and by the end of the rest pause - 120-130 bpm.

It should be borne in mind that an increase in heart rate over 180 bpm by the end of the segment. and falling at the end of the rest pause to a value below 120 bpm. inappropriate, since in both cases the stroke volume of the heart decreases, and hence the effectiveness of training.

The interval training method is mainly aimed at increasing the functionality of the heart and the body's ability to intensively utilize oxygen, i.e. to increase the level of aerobic and anaerobic performance. With the indicated pulse mode, the values ​​of consumption and the percentage of oxygen absorption are in the most favorable ratios.

When the number of accelerations is more than 10, interval training can be carried out in series of 5-6 accelerations in each, with a rest between series of 4-6 minutes.

Repeat method training is used to develop high-speed endurance and speed. Distance segments are overcome with high intensity and heart rate close or equal to the competitive one - 180 bpm. and more. Rest pause, usually passive - from 3 to 8 minutes. Working time - from 1 to 6 minutes, sometimes more. The repeated method is more strenuous than the interval method. Both methods are used, as a rule, in the competitive period, but they are also used in the second and third stages of the preparatory period.

Control Method is used to determine the readiness of skiers for competitions, to check the level of general and special training. This method is applied periodically in the annual cycle. In the preparatory period, the level of general and special physical fitness is controlled, and in the competitive period - special and speed endurance, readiness for the main starts. Distances of control starts can be either less than the main one, or somewhat more, depending on the tasks of the stage or the training cycle. Based on the results of the control training, the further training program is adjusted.

It should be remembered that skiers' training takes place not so much on flat terrain as on rugged terrain, with climbs of various steepness and length. Therefore, the load in training will depend not only on the method of its implementation, but also on the terrain of the track on which it is carried out. So, uniform (continuous) training on a heavily crossed track, with long climbs, will give a completely different effect than the same on the plain. This should be taken into account when drawing up a work plan and choosing a training circle. To prevent an unplanned increase in intensity, you can limit the pace of movement on the rises, controlling the pulse at the end of each of them. So you can achieve uniformity of heart rate in a given mode.

Planning distribution load and rest at a particular stage and in the microcycle, one should proceed from the body's ability to adapt, i.e. restructuring of functional systems under the influence of external factors. Adaptive processes occur only when the load reaches a certain intensity and a certain volume. The more the values ​​of the loads approach the individual capabilities of the athlete, the faster the process of adaptation to them proceeds - adaptation. Excessively large loads or an incorrect ratio between their volume and intensity disrupt the adaptive and regulatory ability of the body and cause a decrease in performance. At the same time, science recommends that already at a young age, accustom athletes to perform large, but accessible training loads. It has been established that the performance of a young athlete progressively increases only if the load at all stages of training fully corresponds to the functional capabilities of his body.

The load at the training session causes fatigue, which temporarily reduces the functionality of the body. This is the irritant for the adaptation processes that are carried out in the rest phase. The restoration of functionality occurs with an increase in the initial level - this overcompensation forms the basis of training. Therefore, an increase in the load must necessarily alternate with rest.

Adaptation to the load not only allows the athlete to achieve high results, but also expands the physical and mental capabilities to endure the load, forms volitional qualities and the ability to use the body's reserves more deeply.

It is known that the training effect obtained in a single session is greatly reduced or even lost if the intervals between sessions are too long. Therefore, to ensure rapid and sustainable growth in results, daily training is fully justified in the preparation of young athletes. It is only important that they are adequate to the capabilities of the athletes. The intervals between loads are longer, the higher their intensity and the longer the exposure time. As training increases, rest intervals decrease. It is necessary to refrain from excessively increasing the volume of loads in individual training sessions - this will force a decrease in the frequency of training, since the effect of the load, starting from a certain degree of fatigue, decreases. In the training of young athletes, extreme loads with maximum volume and high intensity should be avoided whenever possible, especially high-volume, high-intensity endurance loads. It is desirable that the athlete recovers after 24 hours, or in extreme cases - 48. With the correct construction of training, fatigue after each of them will pass in an increasingly shorter time.

With loads of low intensity, the volume should be significantly larger than with loads with high intensity. Fatigue after very high-volume intensity workouts lasts longer than after short, high-intensity, high-speed workouts. Nevertheless, even after heavy loads, most body functions reach their original values ​​in 48 hours. Hence - the alternation in the microcycle of volumetric and short speed workouts. Moreover, it has been proven that the inclusion of short high-speed loads contributes to the acceleration of recovery processes after volumetric endurance training. It should also be remembered that two consecutive workouts with a greater load give a decrease in performance by 2-3 days, three in a row - by 3-4. And supercompensation occurs on the 4-6th day.

The weekly microcycle, which is the most convenient for planning, usually consists of 5 training sessions and 2 days of rest. Usually it is built according to the 3-1-2-1 scheme, i.e. 3 days of training sessions - 1 day of rest. But other schemes for constructing microcycles are also possible.

Professor L.P. Matveev recommends the following distribution of the volume of load by weekly microcycles of the third stage of the preparatory period: 35-28-22-15% of the total amount of training means for an effective transition to the competitive stage. So the nature of the training load should not be constant or constantly increasing. Usually, after 1-2 microcycles with increased load, a microcycle with loads reduced by 20-30% follows.

By the end of the preparatory period training should be implemented all the tasks assigned to the athletes. By the beginning of the competition period, young athletes must:

Achieve the greatest volume and speed of movement in aerobic mode;

Increase threshold loads in the anaerobic exchange threshold mode;

To increase in training the length of the segments overcome at a speed close to the competitive one;

Achieve the highest volume and intensity in speed-strength exercises: jumping, imitation and exercises on roller skis and skis;

To achieve a solid skill in performing all ski moves and other elements of the skier's technique;

Be psychologically prepared to participate in competitions and overcome the difficulties associated with wrestling at a distance.

For a new stage on the snow, skiers must have good general physical, special and functional training, maintain high performance, desire to train and participate in competitions.

Competitive period - This is the period of realization of the acquired fitness into high sports results. It usually starts in December-January and ends in April. Often its beginning and end depend on the competition calendar and the region in which the skier trains.

The main task of the period - to develop the highest performance among young skiers by the time of the main starts based on the improvement of functional, physical, technical, tactical and volitional qualities, to ensure that athletes are ready to show the best results at the most important competitions of the season.

fixed assets for the implementation of these tasks: skiing with different intensity and on different terrain, running. General developmental and restorative exercises.

Methods : uniform, variable, interval, repeated and control. These methods are well known to coaches and athletes. But in the competitive period, they are more aimed at preparing for the ultimate competitive stress, at achieving maximum special fitness and maintaining it at this level.

So the uniform training method becomes more contrasting. Some uniform workouts are carried out as tempo workouts, at an optimally high speed with a heart rate of 170-180 beats per minute, on difficult terrain and short distances, others are restorative in nature and run at a very low intensity. Often tempo workouts are held on tracks that are close in profile to competitive ones and simulate racing conditions.

Variable and interval methods are transformed from extensive to intensive with close to competitive, and sometimes even higher, speed on segments. The number of segments decreases, and their length increases. Pauses of active rest are reduced from 1 min. 30 sec. - 2 minutes. up to 1 min. 40 sec.

Repeated trainings are carried out on segments up to 1/3 of the main distance with passive rest breaks from 4 to 6 minutes. The speed on the segments is competitive or higher by 5-10%. A higher speed is inappropriate, since the correlation between competitive speed and training speed is lost, and the development of body systems goes in the wrong direction for the skier. The intensity of the heart rate is high, above 180 bpm. Even during the competitive period, it is not recommended to include more than two repetitions in the microcycle.

An important means and method, on the basis of which the skier's training is built during this period, becomes a control one. He begins to occupy one of the central places in training. Sometimes a form of control method is to start in calendar competitions. In such a start, a powerful emotional upsurge created by the situation and the very process of the competition enhances the impact of the load on the body and contributes to the highest manifestation of functional capabilities due to reserves that are difficult to fully mobilize in ordinary training sessions. In some competitions, the conditions of the upcoming main starts are modeled, the pace and rhythm of the race are worked out, options for distributing forces over the distance, finishing, and others. tactical actions. These competitions can be held at short or long distances, depending on the tasks that they solve.

The overall dynamics of the load is changing. If in the preparatory period the volume and intensity gradually increased, then in the competitive period the volume begins to decrease, and the intensity increases. But the decrease in the load volume should not be large, it is recommended to reduce it by no more than 20-30%. To maintain overall performance between intense loads, workouts with reduced intensity but increased volume are included. Heart rate in them should not be higher than 160 bpm, and in most cases even lower.

The tasks of general physical training in the competitive period change significantly. The main ones are the maintenance of the previously achieved level of all physical qualities and functional readiness, active rest and correction of shortcomings in physical training identified during ski training. The range of means and methods of physical fitness for maintaining physical qualities will sharply decrease. The training includes the most simple and effective exercises. Only on active rest days is there a greater variety of exercises and even games. Total time, allotted to the means of physical training in training, from 10 to 30 minutes. and depends on the tasks of the training session and the age of the athletes. General developmental exercises are introduced at the beginning or at the end of ski training, and sometimes even in contrast microcycles. Outdoor switchgears can also solve the problem of active recreation and even maintaining fitness in special classes. In such exercises, the strength endurance of the necessary muscle groups supported by special exercises, jumps in deep snow or stairs, crosses on outdoors; speed - in outdoor sports games; flexibility - exercises that improve this quality. Running can be included in the warm-up or in the final part ski training. It is advisable to conduct a training session on general physical fitness once a week. Available circular method performing exercises.

Also possible independent work for the OFP of each athlete. The coach gives the skiers individual tasks that they perform in the morning, during exercise or in their free time from the main training. Such tasks should take 15-30 minutes. and contain fairly simple special and general developmental exercises. By the end of the competitive period, when the nervous system of a young skier is tired of special trainings and competitions, the importance of such contrasting, distracting and maintaining the level of sports form tasks is quite high.

The corrective nature of the OFP at this stage is that in case of shortcomings in the technique of performing any elements of ski moves, exercises are selected that correct these errors, and the young skier is given the task to include them in independent classes. So, for example, in case of a weak or incorrect repulsion by the leg in an alternating two-step course, the athlete is offered jumping exercises that contribute to a strong and correct repulsion; with weak repulsion with sticks - exercises with stretching the shock absorber, etc. Tasks should be so simple that the young athlete can perform them correctly without the supervision of a coach.

Continuing to support the physical qualities of athletes, we must not forget about the preservation and improvement of their skiing technique. This task should be solved not only in training, but also in a number of competitions. It often happens that an athlete, demonstrating good technique in a practice session, loses it in a race. Competitive conditions kind of unsettle him. Therefore, in training it is necessary to create conditions close to competitive ones, so that the skier can maintain control over his movements and, accordingly, the correct technique under conditions of starting stress.

Another difficulty in improving skiing technique is that classic and skating fundamentally differ in the way of repulsion and sliding, and the improvement of each of them requires a complete switchover of all motor actions. In this regard, it was found that the change classic move to skating and vice versa on each training day is less effective for practicing technique than cycle-by-cycle, when in one microcycle they work on skating moves, and in the other on classic ones. This is due to the fact that the body does not have time to adapt to a new form of movement and loses their efficiency.

Particular attention should be paid to the correct technique of moves when performing speed exercises. With an increase in the speed of movement, previously established coordination links may be disrupted and errors may occur in individual phases of the move. Therefore, it is necessary to give specific tasks for the correction of one or another technical element at a competitive or close to competitive speed. Even in individual competitions, which are of a leading control nature, it is possible to solve the problems of improving technical skills, fixing skiing equipment in conditions of full mobilization of physical and mental capabilities. Technical and tactical training during this period involves an increase in the variability of special skills and abilities and their application in conditions wrestling by fine polishing of coordination of movements and improvement of various technical and tactical actions.

Most of the competitions, especially at the beginning of the competition period, are of a training and control nature, used to lead up to the main, most important competitions of the season. There is no special training for these competitions, they themselves serve as its means. Therefore, the intervals between such preparatory starts can be much shorter than between the main competitions. The interval may not exceed the time sufficient to restore the athlete's performance after the past competitive load. In such competitions, you can solve specific technical, tactical or psychological problems. These tasks are determined by those factors that prevent the athlete from realizing his potential on the race track. Under them, appropriate exercises or tactical tasks are selected. So, with a weak finish, an installation is given to activate efforts on this part of the route; with a sharp drop in speed after climbing - to ensure the optimality of their overcoming; in case of an error in the technique of the move - to control this element throughout the distance, etc. Thus, after acquiring sufficient fitness, competitions become the leading means and method of further improvement.

The most responsible competitions of the season become the basis for building a training plan. They guide the entire system of bringing the skier to the maximum result in these races: the dynamics of loads, the content of microcycles, methods of recovery. The movement to the maximum result at this stage can be controlled by the frequency of the leading competitions and the volume of special competitive loads, which are selected individually. With the optimal concentration of these loads, athletes achieve their best results usually 6-8 weeks after the start of their application or the start of the competitive period. In this period of time, the main competitions should be held.

Taking into account the specified conditions, a competitive mesocycle is built. It includes supplying microcycles, restoring. Competitive and unloading. A number of authors imagine the block of the competitive mesocycle as follows: a) developing microcycle - a large load in terms of volume and intensity (limiting volumes of intense load); b) retracting microcycle - medium volume, high intensity; at the end of the microcycle - start for the main or long distance; c) restoring microcycle - reducing the load after the start, light restoring training; d) shock microcycle - volume-intensive, simulation of competitions according to the program, the nature of the tracks, external conditions, load mode; e) supplying restorative microcycle - reducing the load in terms of volume and intensity, accelerating at competitive intensity on the third day of the cycle; recovery workouts. Major competitions; f) unloading microcycle - increase in volume, low intensity. At the end of the microcycle - start in the main competitions.

The load volume in weekly microcycles as a percentage of the total monthly volume is recommended to be distributed as follows (from the beginning of the month to the end): 35-28-22-15. The speed of overcoming segments in variable, interval and repeated trainings of the competitive mesocycle is proposed to be increased gradually from the beginning of the cycle to its end. As a percentage of the average competitive speed, this increase looks like this: 80-90-95-100-105-110. The volume of intense load at the beginning of the competition period usually makes up 3-13% of the total mileage, and in the competition mesocycle it reaches 40%.

The best intensity for the development of special endurance of a skier at this stage is near-competitive speed in the range of 90-95% of the individual competitive speed at distances of 5 km for girls and 10 km for boys with a heart rate of 170-180 bpm. This range is called the comfort zone for the development of special performance. The decisive factor here is the volume of work performed in this area. The load that the skier performs in the comfort zone until the moment of speed drop develops the trainable quality in the best way.

There is an unconventional version of pre-competition training, which received the code name "pendulum principle". This principle is based on the rhythmic alternation of microcycles of the model-competitive type and contrasting microcycles. The closer the competition is, the more specialized the microcycles simulating the competition become, and the more contrasting the execution of the opposite microcycles becomes. They increase the proportion of general developmental, restorative exercises, running, jumping, working on mining equipment. This principle is quite compatible with the requirement of load fluctuations in microcycles, its increase and decrease in order not only to restore, but also to strengthen the achieved sports form through the restoration process. Specific schemes of microcycles of the competitive period are recommended. At the first stage of the period, the structure of the microcycle is proposed as follows: 1st day - variable training with accelerations on segments up to 500 m on rough terrain with the inclusion of a lift; 2nd day - uniform training with medium intensity at a heart rate of 160-170 bpm; 3rd day - variable training with accelerations on segments of 300-500 meters; 4th day - active rest, physical training; 5th day - uniform training on difficult terrain, improving technique; 6th day - active rest, physical training; 7th day - control training or competition.

Closer to the main competitions of the season, the microcycle undergoes some changes: 1st day - variable or interval training with accelerations in segments of 0.5 - 1 km with an intensive load volume of up to ½ of the total mileage in training; 2nd day - uniform training with medium intensity at a heart rate of 150-160 bpm; 3rd day - alternating or interval training on segments of 1-1.5 km with a volume of work 1/3 less than on the 1st day; 4th day - uniform training with a heart rate of 150-160 bpm, improvement of skiing technique; the volume of the load is 1/3 less than on the 2nd day; 5th day - active rest; 6th day - control training or competition; 7th day - uniform run - 3-4 km, OFP.

The mileage in microcycle training and the number of segments in variable and interval training are determined by the age and fitness of young athletes. With any scheme of pre-competitive training in working with young skiers, it must be remembered that the discrepancy between the volume of load and the individual capabilities of the athlete and the excess of the high-speed mode of work lead to a breakdown in the adaptive processes in his body and a sharp drop in efficiency.

If in competitive microcycles the exact dosage of the load is observed, if high loads skillfully alternate with unloading and active rest, then we can really expect that the young skier will reach good result in upcoming races.

But the result in competitions is influenced not only by physical and technical training skier, not only skill, by implementing training plan, come up to the main starts in high sportswear but also careful tactical preparation. tactical training is a combination of various means, methods and techniques that form the ability to maximize the use of physical, functional capabilities, fitness, technique to achieve the best result in competitions. It is clear that without mastering the technique and without proper physical fitness, the skier will not be able to carry out tactical actions. However, if sufficient attention is usually paid to work on technical mastery and physical fitness, then most often there is not enough time to improve tactical actions, although the importance of tactics in skiing can hardly be overestimated. Such elements of a skier's tactics as the ability to distribute forces over a distance, finish powerfully, correctly apply one or another move depending on the terrain of the track and the nature of the track, sometimes have a decisive influence on the result in the race. It is especially important to practice these tactics in training sessions.

In the conditions of rugged terrain of ski slopes it is difficult to maintain a uniform speed of movement. We can only talk about relative uniformity. studies show that with a uniform intensity of movement, speed fluctuations within 3-5% of its average value are quite acceptable. If the skier at some part of the distance significantly exceeded his optimal speed, then after a while the speed of his movement will sharply decrease due to the quickly onset of fatigue. There are many such examples. It will take many minutes to restore functionality. The tactics of the distribution of forces at a distance is based on the well-known position that the best condition for achieving a high result is a uniform passage of the route. Since the speed of the skier on different sections of the route is not the same: on the descents it is high, and on the ascents it is much lower, it is customary to determine the uniformity of the skier's movement along the distance not by speed, but by heart rate (HR). In order to maintain the relative uniformity of the route, the skier must, focusing on the value of heart rate, overcome slopes with optimal speed, move at high speed on flat areas and, if possible, increase it on slopes. The athlete can increase the intensity to the maximum only, for example, after exiting the climb, followed by a descent, where the body has the opportunity to recover, or at the finish section of the distance.

The skier must teach the ability to distribute forces in training by controlling the pulse rate. Comparing his feelings with heart rate on different sections of the track, the athlete will quickly learn to evaluate the performance of his body. For the race, a pace is selected that corresponds to the preparedness of the skier for this start.

The development of the tempo and rhythm of the race is helped by the special exercises included in the training: multiple passage of segments of the distance with a uniform (according to heart rate) near-competitive speed; overcoming sections of the route in a given time or with a given heart rate; passing a distance with accelerations in predetermined areas; overcoming climbs on the track with an optimal, average competitive speed; passing slopes at high speed; overcoming after rises of a flat area with a given heart rate; overcoming sections of the distance in difficult conditions: against the wind, in deep snow, in thaw, ice, etc.; relative uniform (according to heart rate) passage of the route in tempo workouts; control starts with the implementation of various tactics, for example: a strong start and hold the pace or a weak start and a gradual increase in pace.

In these exercises, the segments of the distance are passed at an average competitive speed or with a given heart rate. In control starts, thanks to the comparison of their subjective feelings in them with the time of passing the track, heart rate and the speed of recovery of the pulse, skiers develop the ability to determine and control their performance and their capabilities in the ski race. This will allow them to correctly distribute forces in competitions and achieve the planned result.

The ability to finish often decides the outcome of the competition in favor of those who own this technique. Its effectiveness depends both on the correct distribution of forces over the distance of the race and the volitional qualities of the skier (the ability to overcome fatigue, endure, fight fatigue, maintain high speed), and from his special training for this tactical element. No matter how strong-willed an athlete is, if he does not practice in finishing, in overcoming fatigue on the last section of the route, he will not achieve success at the finish line. Therefore, the ability to finish must be worked out both in training and in control starts leading up to the main competitions.

The following exercises can be included in the training, which contribute to the development of the ability to finish: passing a segment of the distance with an acceleration of the pace towards its end, acceleration at the end of the training session, against the background of fatigue; finishing from a flagged section of the route; finishing in control starts at different distances with different lengths of the finishing segment; finishing in a ski game "shootout race"; when the group moves in a circle through the circle, the finish line is played, the last one to finish is eliminated, the one who first comes to the last finish line wins, several parallel ski tracks must be laid at the finish line in advance. Repeat these exercises repeatedly in the training sessions preceding the competition. Strengthen the ability to finish in control starts and lead-in competitions.

In addition to the tactical actions described above, there are a number of others that also significantly affect the result of the ski race. This is the ability to change the course depending on the terrain of the track and the condition of the track, overtaking an opponent and avoiding him, leading the race, acting in the relay race and the ability to draw up a tactical plan for the race.

The ability to change the way of movement depending on the terrain of the track and the condition of the track to maintain high speed in the race is not only a technical action, but also a specific tactical technique. When working on it, skiers should be reminded which ski moves and on which sections of the track are most effective. For example, on gentle slopes and plains, it is advisable to use simultaneous moves - one-step and stepless, and on "draughts" or flat areas with poor sliding - an alternating two-step move. When moving in a free style on flat areas and on gentle slopes, simultaneous one-step skating or simultaneous stepless is used, and on "pulls" and climbs - simultaneous two-step skating. This setting is implemented by skiers on training tracks with the appropriate terrain. First, an indication is given of which course to pass one or another of its sections, later the skier himself chooses the most effective move to maintain speed in these sections. Gradually, the relief of the training track becomes more difficult. Athletes after passing the distance explain their mistakes in the application of moves, correct the technique and tactics of overcoming various sections of the route. Then the distance is covered again. As a result, a change in the relief of the track should cause the skier to automatically change the ski course to a more efficient one for the given conditions. Later, this skill is fixed in uniform, variable, repeated and control trainings with a high intensity of movement.

The condition of the track also significantly affects the choice of course. The ski track can be hard or soft, wet in the thaw and dry, but loose in the cold, well or poorly prepared, as they say, “fast” or “slow”. Simultaneous moves are more effective on a hard, well-prepared track; on soft or wet and with poor support for sticks (in the classic style) - alternating. Rigid good ski track allows the skier to push off powerfully and sharply and roll optimally. The length of the sliding step increases. On a soft, loose track, with a sharp repulsion, the ski falls into the snow. Therefore, in such conditions, the push should be soft, long, and the roll should be somewhat shortened. With a thaw, on a wet track and with a deterioration in slip, the frequency of steps increases. These technical and tactical techniques allow you to maintain high speed on the track in any conditions, and they must be carefully practiced in training.

The use of a free style reduces the influence of the state of the track on the choice of course. Both in frost and in thaw, skating moves are used - simultaneous one-step and two-step or stepless. So on a loose track, a simultaneous two-step skating is more often used, and on a dense track, a simultaneous stepless and one-step skating is used. Different weather conditions and the different nature of the track in different training sessions themselves will dictate the tasks for working out the change of moves in these conditions. A change in skiing at a distance can be caused not only by weather conditions and the topography of the track, but also by the fatigue of certain muscle groups involved in the work during a particular course. So, when moving in simultaneous moves, the muscles of the arms and back experience the greatest fatigue, and with an alternating move, the muscles of the legs. Therefore, alternating at a distance of alternating stroke with simultaneous strokes allows you to relieve stress from tired muscles and continue to maintain high speed.

One of the elements of the skier's tactics isovertaking rivals at a distance . Its model is as follows: an approach to the skier in front, the requirement to release the ski track, if there is no parallel one, on which you can overtake, overtake and immediately break away from the opponent - go ahead at high speed and then return to the optimal rhythm of the race. Hence the method of sequential learning to overtake: practicing the pursuit of an opponent; assessment of its speed and selection of the overtaking section; overtaking and avoiding an opponent.

Pursuit training is best practiced in relay races and handicap starts, in which a strong skier starts after a weaker one at a certain interval and tries to catch up and go around him. The repeated inclusion of such games in training allows you to master this element of tactics very well.

Estimating the speed of the skier in front is to compare it with his own on different sections of the track. On some it will go faster, on others it will be slower. This may depend on the lubrication of the skis of the pursued and the pursuer, on the ability of both to adapt to the terrain of the track, the condition of the track, the possession of ski equipment and other conditions. Overtaking should be carried out quickly and confidently, seeing that in some areas the opponent slows down. The main thing in this tactic is decisiveness and self-confidence. An indecisive, sluggish attempt to overtake will not bring success.

Overtaking is practiced, for example, by such exercises: accelerations on pre-planned sections of the track; starts with a handicap; acceleration against the background of fatigue at the end of the workout; in the race for the leader game. Each of these exercises is repeated several times. In the future, overtaking is improved in repeated training and control starts. After overtaking, while the opponent is returning to the track, the overtaker must maintain high speed and, only after 50-60 m off, return to the optimal pace of the race.

Such a tactical actionleading , possibly in two cases: with a common and separate starts. If, during the general start, the skier managed to get ahead and take a leading position, leaving those chasing him behind him, after starting acceleration, he should go to his optimal pace and continue the race, controlling his position on the track. When rivals try to overtake him, you need to increase the pace and maintain leadership, but if the leader is unable to do this, then letting a stronger rider go ahead, you should stand behind him and try to hold on to the new leader or group of leaders, trying to go at their pace, and closer to the end of the distance, fight with the new leader for the championship at the finish.

In a time trial, the skier usually starts the race at the intended pace. If after some time he receives information about what is leading in the competition, he should assess his strength and decide whether to maintain the pace taken. Usually, the leading skier, having received such information, continues to move at his optimal pace, without increasing it, waiting for further information and saving strength for a powerful finishing dash. Sometimes a skier, having learned about his lead, slows down a little, saving his strength for a long finish. If new information confirms his leadership, then he maintains this pace until the finish, if the leadership is lost, the pace should be increased and try to keep it until the finish.

Tactical race plan plan after viewing the distance or studying it according to the scheme. Based on the relief of the route and weather conditions, it is determined in which areas one or another move should be used. What starting pace to choose, where to spurt, where to start finishing They specify how to climb and descend, how to focus on rivals, where to save strength and where to increase speed, what to do when leading or losing to an opponent on the track.

The tactical plan is specified on the day of the start, depending on the well-being of the skier, his start number, changes in the weather or the condition of the track. In the warm-up before the start, they test the lubricant of the skis, check their health and performance, outline the pace and rhythm of the upcoming race, look at the starting section of the ski track and the place where the finish line starts.

Implementing a tactical plan, a skier must be able to maintain the chosen pace throughout the distance, increase it if possible, correctly distribute forces, objectively assess their capabilities when overcoming the most difficult sections of the route, and make the most of the knowledge and skills acquired in training.

The athlete must fight for seconds in every section of the course, and especially in the most difficult ones, maintain a high speed after overcoming climbs, when fatigue is most felt, and try to increase the pace to the limit at the finish.

It is clear that all tactical actions are based on sufficient skier training. Even with excellent technical skills and excellent volitional qualities, it is impossible to effectively pursue and overtake an opponent and win the finishing spurt from him if his functional training and speed-strength capabilities are higher. Therefore, while improving tactical techniques, one should not forget about physical and functional training.

At the same time, when properly organized, the very work on tactical elements is a powerful means of functional and speed-strength training. Passing in training climbs in the optimal competitive mode, performing accelerations when practicing pursuit and overtaking, maintaining a high uniform speed over the entire distance, sprinting with maximum tension when finishing - all this makes the main body systems work hard, trains the qualities necessary for a skier.

Purposeful training work on the improvement of tactical elements will allow young skiers to confidently cope with the difficulties of the cross-country skiing in any conditions.

Transition period. The main focus of the transitional period is active recreation, restoration of the nervous and physical potential of the young skier. At the end of the competitive stage, when the athletes still feel tired from the busy season, they need to be distracted from the narrow circle of training means of the competitive period, relieve the accumulated tension, switch to another, contrasting type of activity. The purpose of this active rest is to prevent the cumulative effect of training and competition from developing into overtraining. But this is not a complete break in training, only conditions are created for maintaining a certain fitness and thereby guaranteeing continuity between the ending and the new large training cycles. It is desirable to maintain the state of fitness at a level that will allow you to start new season training from higher starting positions than the previous one.

The main means of training this period is general physical training exercises. The nature and conditions of classes are changing in such a way that the acceleration of recovery processes is achieved. In the transitional period, the same type, monotonous loads are contraindicated. Various, distracting, relaxing, emotional exercises are needed. These are various mobile and sports games in the hall and in the air, elements of gymnastics, acrobatics, athletics, wrestling with a partner, light crosses, walking, hiking and walking. The main thing is that these exercises give pleasure to young athletes and do not turn into a forced load. The methods of performing exercises are uniform and playful. The amount of work is small, not leading to serious fatigue.

The microcycles of this period are not distinguished by a rigid organization and can vary widely. Their type is restorative-supportive. An example of such a microcycle can be a multi-day camping trip or a tournament in some kind of sports game. The transitional period does not have a definite length, precise boundaries. As the functional and adaptive capabilities of the athlete's body are restored, it goes into preparation period new big workout cycle.

Coach-teacher SDYUSSHOR "Avangard" "Cross-country skiing"

Tarko-Sale

2015

Improving the efficiency of the training process of cross-country skiers in the preparatory period

Introduction

All over the world, skiing has become one of the most popular species winter sports. There is no sport that is more democratic, accessible, so closely connected with nature and so useful for a person. And everyone who starts skiing sets a specific goal for himself: one wants to become a champion, the other wants to be strong and enduring, the third wants to lose weight, the fourth wants to strengthen his will. And all this is possible. You just need to regularly, without making yourself concessions and discounts, train hard. In this case, it is important for the ski coach to enrich the athlete with sports knowledge in order to encourage him to regular classes skiing. For this, any coach, specialist in the field of skiing needs knowledge and skills in organizing the training process.

In the training process of cross-country skiers, the methods of the training process, and in particular the preparatory period, are constantly changing.

In the training process, the content of the training includes; periodization of training in the annual cycle, the orientation of the training process; means and methods of training; definition of the concepts of volume and intensity; recovery methods; organization of training sessions; planning.

Sports training is considered by us as a process that contributes to the growth of sports results on the basis of increasing the body's working capacity, improving physical, moral and volitional qualities, mastering the technique and tactics of ski racing.

Relevanceour work is that in cross-country skiing, as in any other sport, there are constant changes in the structure of the training process caused by various factors, for example, such as: improvement of tactics and technique, expansion of competition programs, changes in the number of starts, qualitative updating of inventory, the emergence of new pharmacological agents. All these changes affect the nature and duration of physiological processes in the athlete's body.

In this regard, there is a need to change the training process and monitor the effectiveness of the adjustments made.

Hypothesis:An increase in the volume and intensity of the load in the preparatory period will positively affect performance.

Goal of the work:Determine how the increase in the volume and intensity of the load in the preparatory period affects the performance of ski racers.

Tasks:

1.Consider various aspects of the training of cross-country skiers in the preparatory period, using data from literary sources.

2.Substantiate the chosen variant of the training methodology and draw up a description of the training process of the experimental and control groups.

.Conduct an experiment in order to identify the effectiveness of our proposed methodology, for further use in the training process of cross-country skiers in the preparatory period.

Object of study:training process of skiers in the preparatory period.

Subject of study:methodology for training cross-country skiers in the preparatory period.

Research methods:

Analysis of scientific and methodological literature

Survey and interview

Control tests

Pedagogical experiment

Statistical analysis

1. The process of preparing cross-country skiers in the preparatory period

Training plans should be realistic, only specific tasks should be outlined, for the solution of which there are necessary conditions. No plan can take into account all the possibilities at once. Therefore, plans may be partially changed or refined. A necessary condition for the implementation of the plan is a well-established accounting system. Before you start drawing up a training plan, you need to have basic data: sports performance skiers, material and technical capabilities for conducting training sessions, information about the climatic and geographical conditions of the area where the classes will be held, have calendar plan sports competitions. Having this data, knowing the tasks of training by periods and stages, means and methods of training, the trainer can develop planning documents. Planning documents include: program, curriculum, annual training schedule, training plan, class notes, class schedules and a record book. In addition, the coach keeps a training diary, and the athlete keeps a self-control diary (A.A. Chestyakov).

Periodization of the training process is the basis of training planning. The main periodization is intended for the middle zone of the country and Siberia, where snow usually lies 4-4.5 months a year. The annual cycle consists of preparatory and competitive periods.

. Preparation periodconsists of three stages.

At the first stage (spring-summer) the prerequisites for the formation (restoration) of the sports form are laid, from the second half of the stage the general level of the body's functional capabilities increases by means of physical fitness.

It should be taken into account that during the preparatory period, the amount of means used increases the qualifications of athletes as much as possible.

At the second stage (summer-autumn), the sports form is fixed by means of special physical training, and the narrow functional capabilities of the body are increased.

At the third stage (autumn-winter), the formation of a sports form by means of special physical training is completed, special qualities are improved, the harmony of technical, special physical, tactical and psychological preparedness is achieved.

Competitive periodis intended to bring the athlete to the competitive level, for which he must be fully prepared (Agronovsky M.A.).

Preparation in this period is aimed at achieving high sports results. On the basis of a special foundation, increased technical and tactical equipment, as well as psychological preparedness, special training is carried out, which occupies the main place in the preparation of an athlete. The main tasks of this period:

• further increase in the level of development of physical and volitional qualities in relation to the chosen specialization;
• improvement and consolidation sports equipment;
• mastering tactics and gaining experience in competitions;
• maintaining OFP and TFP at the achieved level;
• increase in theoretical preparedness;
• further solution of educational problems.

Transition period. This period is very important, the fact is that regular, for many months, classes with heavy loads and often with monotonous physical exercises, competitions in these exercises and a constant volitional focus on improving sports results cause a certain fatigue by the end of the competitive period. The main goal of this period is to bring the athlete to the start of training in a new large cycle, fully rested, healthy, not reducing the level of physical qualities and technical skills.

1.1 Training tools

The means of training are physical exercises that contribute to the development of the necessary qualities and improve motor coordination.

Basic exercises include all ways of moving on skis: moves, ascents, descents, braking. Depending on the type of skiing various ways skiing is more or less important as a means of training.

Such exercises are used for strength, endurance exercises such as: walking, cycling, running, rowing, swimming, hiking, orienteering.

Exercises for balance, exercises for coordination, stretching, and relaxation (A.A. Chestyakov).

In the training of cross-country skiers in the summer, cross-country training is widely used to improve speed, endurance, strength and agility.

Swimming develops the respiratory system well, and in combination with air and sunbathing is the main means of hardening the body.

In the summer-autumn period, imitation is also used, both jumping and stepping. For many years, roller ski training has been used in the training process of ski racers, it is needed in order to improve technical skills throughout the preparatory season, and in winter period reach a higher functional level (L.P. Zhilkin).

1.2 Training methods

In the training process of skiers, the following training methods are used: game, complex, uniform, variable, repeated, interval and control.

Game method: training is aimed at developing coordination of movements, speed, endurance.

This method has a general effect on the athlete's body and is an activity that is filled with elements of sports games (volleyball, basketball, handball, etc.).

This method is used throughout the annual cycle, but most of all in the preparatory period.

The complex training method is aimed at developing individual physical qualities (strength, speed, endurance, speed and strength). Includes acyclic exercises from weightlifting, athletics, gymnastics, etc. It is used in the first period of training.

The uniform method of training is to perform movement without changing the intensity. Since the load is rarely the same in rough terrain, uniformity means the same intensity throughout the entire session. This method is used throughout the cycle.

The variable method of training consists in changing the intensity in separate segments of the distance in the range from 50 to 100% of the competitive speed.

The decrease and increase in intensity at a distance takes place gradually and does not have strict regulations.

The purpose of this method is to teach the skier to cover the entire distance at competitive speed. The variable training method is the most versatile and offers great opportunities for the coach and the skier, especially when training on their own.

The repeated method of training consists in repeatedly passing segments of the distance at the limit or exceeding the competitive speed, with rest intervals sufficient for a relative recovery. For the development of speed, there are segments that do not exceed 300 m with a rest of up to 10-15 minutes; movement with extreme intensity. For the development of speed endurance, segments up to 800-1500 m are covered with a rest within 5-6 minutes; moving at a speed 3-5% higher than the competitive one. In both cases, the segments are passed until the passing speed drops to below the competition speed.

The interval training method consists in repeated alternation of short-term movements with increased and reduced intensity. After several cycles of movement, rest is given for relative recovery (10-12 minutes) and the series is repeated. The number of series depends on the stage of preparation and the level of training of the skier. (Matveev L.P.).

The control method of training consists in a pre-planned test in order to determine the level of preparedness of athletes. This method applied periodically during the annual cycle of training (at the end of each stage of the preparatory period).

Control is carried out on general physical and special physical training. At the end of the preparatory period, the control training serves to select skiers for the respective teams. Distances for control training are given slightly shorter or longer than the classic distances.

1.3 Conducting training sessions

Classes are held in groups of 8-12 people, approximately the same in terms of preparedness.

Athletes of the highest qualification can conduct classes on their own, in this case the coach is a consultant who assists in drawing up a training plan and periodically gives methodological advice.

The duration of classes is 2-4 hours.

In the snowless season, they are built according to the following scheme:

Introduction to the lesson. Main purpose: organizing a group for upcoming classes and warming up.

Particular tasks: to organize a group for a lesson, to focus the attention of students on upcoming classes: to prepare cardiovascular system, respiratory and neuromuscular apparatus to a subsequent more increased load, to increase the emotional state of those involved.

Means: building and testing a group, familiarizing those involved with the content of the training.

The main goal of training is to achieve the goal.

The final part of the training is to restore the body from the work done and prepare it for the next work. (Matveev L.P.).

The effect of the load on the body is most clearly manifested in a change in the heart rate, therefore, at each lesson in special training, and especially in complex training, this indicator must be recorded and taken into account. This is important at the first complex trainings of the summer-autumn stage of the preparatory period and the autumn-winter competitive stage, when the effect of the load on the athlete's body causes increased excitability of the cardiac, respiratory, nervous and other systems, which disrupts the training process and causes colds. This is justified by the fact that at this stage of preparation the body is weakened, since the athlete is in a good physical form. (Suslov F.P.).

It should be remembered that training aimed at recovery plays an important role in the training process. It is important for the coach at each lesson to record changes in the state of the athlete and how he transfers the load. Every good athlete knows his body and fully understands how to approach training throughout the preparatory period.

Each training session requires a variety of means and methods of training in order for the athlete to determine his ambitions, control training is also used in the preparatory period.

The most complex form of training sessions is control training, which helps to take into account not only the state of fitness of an athlete, but also to master tactical skills, as well as improve volitional qualities.

Control training for cross-country skiers should be carried out at medium distances, since in skiing the length of ski runs has its own specifics, it depends on the topography of the track and sliding conditions, as well as the distances in cross-country skiing are different; sprint, middle, and marathon.

1.5 Moral-volitional training

The goal of moral and volitional training is to educate athletes with strong-willed qualities that allow them to overcome specific difficulties that arise in training sessions and competitions in their chosen sport. Volitional qualities include: purposefulness, initiative, perseverance, determination and courage, endurance and self-control.

The basis of moral and volitional training is the will, i.e. the ability of an athlete to control his thoughts, actions, deeds. It is aimed at achieving the set goals while overcoming difficulties.

Education of the will is carried out in training sessions, in preparation for competitions and during their conduct, as well as in the process of self-education.

One of the important conditions for achieving high results is the education of diligence. The history of sports knows many examples when an athlete with good natural abilities did not achieve high results and went down sports arena due to the lack of hard work and, conversely, when a person with insufficient physical data, but who showed great perseverance and hard work, showed a phenomenal result. To instill in athletes these qualities in the process of training is one of the main tasks of the moral and volitional training of an athlete. (Yakimov A.M).

Education of moral and volitional qualities contributes to the complication of training sessions:

1.Training in adverse weather conditions (low air temperature, strong wind, poor glide, etc.),

Forcing him to do what he needs to achieve a high sports result in difficult competitive conditions.

2.Accumulation of moral-volitional qualities and skills specific to a skier. Achieving high results in competitions depends on technique and high functional readiness. To do this, you need to train a lot and monitor the technique in training.

3.Creating a more difficult environment than in competition. In competitive conditions, the cross-country skier has to cover a distance with a great impact on the body, fatigue with which he fights throughout the distance.

And in order for an athlete to be able to withstand such loads for a long time, it is necessary to introduce training close to the competitive rhythm into the training process.

4.Performing exercises that require the manifestation of certain efforts, against the background of significant fatigue. Thus, in trainings at the summer and autumn stages, the most emotional type of exercise, sport games, is turned on after performing a large load in terms of volume and intensity at the end of classes in complex training turns on circular, imitation on the spot, multi-hops, etc.

good remedy education of moral and volitional qualities - control training and estimates, which are advisable to be carried out together with stronger opponents, creating maximum conditions corresponding to the competitive environment.

Elements of the competition must be included in regular training, using relay races for this, while recording the time for passing the distance.

Of great importance in the development of the volitional qualities of a skier-racer is the preparation for competitions and participation in them, the attitude to participate in the competition plays a decisive role in mobilizing the will of the athlete.

To relieve tension that demobilizes a ski racer before a competition, it is necessary to have a conversation with a coach or a psychologist and resolve his difficulties and help him believe in himself.

Detailed development of a tactical plan for fighting at a distance, preparation of ski equipment, consideration of various tactical options that arise in connection with changes in meteorological conditions. For this, training in harsh climatic conditions is used.

Unwanted emotions that arise immediately before the start are well removed by a warm-up. A positive emotional mood is carried out by appropriate stimuli: encouraging the athlete by the coach and comrades, creating a festive atmosphere of the competition.

Only when all these conditions are met, it is possible to show maximum volitional efforts in the process of wrestling.

Sport competitions best form test of volitional qualities. The degree of volitional tension at competitions is directly proportional to the difficulties that arise.

The mobilization of the will of the athlete during the competition is facilitated by the moral support and assistance of the coach, who reports on the progress of the race.

A great help in introspection is provided by a training diary, which should reflect all aspects of his sports activities. (Ramenskaya. T.I).

1.6 Control and recovery methods

The means and methods of medical control and recovery of the athlete's body after heavy loads are studied at the medical and biological departments, where students receive the necessary knowledge in this area. As for the coach, he must be guided by these scientific and practical achievements, work in contact with the doctor and in the training process use all the possibilities for exercising pedagogical control and use pedagogical methods of recovery.

Pedagogical control during training takes a leading place in the control system. It is necessary that pedagogical control, covering all aspects of the life and life of an athlete, so that the coach does not lose sight of any trifle of the training process.

Self-monitoring can only be beneficial if it is done at least three times a week and recorded in a training diary. The coach must compare his control with additional self-control data and make appropriate adjustments to the training and recovery processes. In accordance with the tension, the specific weight of recovery in all types of skiing acquires one or another value, from the second half of the first stage of the preparatory period, involvement in great physical work begins, its load gradually increases. By the end of the third stage of the preparatory period, it reaches its highest value, and this level is maintained until the end of the competitive period. At the beginning of the first stage of the preparatory period, energy consumption is significantly reduced. This wave of decline, increase in its high level of physical activity is fully reflected in the application of methods and means of recovery.

In progress training day production work, training session and recovery (passive and active rest) should be considered as a whole.

At the same time, it should be taken into account that the working capacity of a person is not the same during the day, there is a constantly acting biological rhythm and fluctuations in daily activity. During the day, two cycles of working capacity are observed: between 10-11 am and between 15-16 pm. In this regard, it is necessary to distribute the day in such a way that training session were at this time of day. Rest during the day should ensure the recovery of the skier's body and eliminate fatigue.

Pedagogical means of recovery are: rational construction of the training process, the correct combination of work and rest, the correct use of relaxation exercises in sufficient quantities, taking into account the terrain, sports equipment (complete relaxation of non-working muscles); the use of clothing, taking into account meteorological conditions. (Batalov A.G.).

.7 Periodization sports training

In the training of highly qualified cross-country skiers, the artificial division of the training process into training periods for adults, juniors, youths and beginners has a negative impact. This long-term process is the same, although at each stage there are fundamental differences depending on the age of the athlete. Gifted skiers - boys and girls aged 13-14 must take a course of fundamental basic training, not forced (to achieve maximum sports results), but also not excluding the path of turning them into highly qualified skiers. In the middle of this stage of in-depth training for the most talented skiers, long-term training plans (in terms of loads, physical standards and growth in sports results) should be drawn up, which are further adjusted depending on the prevailing conditions. The final structural unit in the preparation of an athlete of the highest qualification is the 4-year Olympic cycle. The circle of athletes preparing according to his plan is limited to the main team and young promising riders who are able to achieve great results exactly on the nearest Olympic Games. For other purposes, preparation according to a 4-year plan is irrational.

More detailed and obligatory for all is the annual planning, on the implementation of which the necessary adjustments are made to draw up the next plan of the annual cycle.

The specifics of cross-country skiing predetermined the structure of the annual cycle many decades ago. It was generally accepted to distinguish 3 periods: preparatory, competitive and transitional. The increase in the volume and intensity of training led first to a reduction, and then to the elimination of the transition period. Developed by Agranovsky M.A. (1989) the structure of the annual cycle became the general basis for periodization for various categories of skiers. Further development of the methodology for training skiers of high qualification required a significant specification of the annual cycle, the allocation of mesocycles in the periods of preparation for solving various problems. In the most developed form, such periodization found its expression in the publication of Ogoltsov I.G. (1974), an improved version of which we present in full.

Preparation period

1.Recovery of working capacity after the main starts of the season. Relative decrease in working capacity (29.03-16.05).

2.Stabilization of sports performance. Strengthening of recovery processes (17.05-27.06).

.Basic workouts. Development of overall performance in cyclic means general and special orientation (28.06-8.08).

.Developing cycle of general and special working capacity (9.08-19.09).

.Stabilization of sports performance (20.08-31.10)

.Basic cycle. Development of general performance in the means of special training (skiing 1.09-12.12).

Competitive period

1.Developing cycle of special working capacity (13.12-25.1).

2.Stabilization of sports performance. Summing up to the highest sports form (26.01-28.03).

A distinctive feature of this periodization is the change in the beginning of the countdown of each annual cycle, transferred here to the first day after the main starts of the season. This periodization as a whole justified itself in the preparation of the national team of the country. There are two ways to improve the periodization of the annual cycle. Firstly, it is a refinement, concretization or partial change of its stages. So, Shulgin A.I. and Grozin E.A. (1980) single out the stage of direct preparation for the competition, which they consider to be the most important structural unit of the annual cycle, because, despite its short duration, the result of all previous work largely depends on it. The task of this stage is to bring the athlete to top level special training in terms of the main competitions. The focus of microcycles is twofold: competitive and training. The training load should be distributed in accordance with the program of the main starts, and in terms of content, simulate the regime of these competitions, both by day and by conditions (profile and relief of tracks, condition of the track, means of recovery). Another way, in our opinion, more fruitful (but not excluding the first one), is to develop, based on the general scheme of periodization, its various options for various groups skiers (boys, juniors, students, residents of Siberia and the Far North, the southern regions of the country, where winter periods are limited, etc.).

In the last 10-15 years, the training methodology for highly qualified cross-country skiers has changed markedly due to the introduction of new disciplines into the competition program.

So, Brazhnikov V.A. et al. (1980) propose to build training as a double macrocycle. They see the rationale for their proposal in the long duration of the preparatory period, when, due to the increased proportion of special exercises, the increased volume and intensity of their use, the main increase in working capacity is observed already by the middle of the preparatory period and slows down significantly by the end of it.

Also, one should not discount the possibility of a qualitative change in the methodology (and, as a result, in periodization) in connection with the use of snow preparation in the summer, which has already become noticeably widespread, as well as artificial snow.

Microcycle structure

The rational construction of microcycles is just beginning to become a subject scientific research. So, Rybachkov V.V. (1980) studied the effectiveness of 23 variants of combinations of large, medium and small loads aimed at developing general, special, speed and strength endurance, performed on separate days of the microcycle, but his data are very vague.

In practice, however, one has to decide how to correctly combine the loads in the microcycle. Intuitively combine different workouts or stick to the standard training system. The diversity in views on the effectiveness of various options is very large. At the same time, it happens that the same loads are useful for some skiers, but not for others. Therefore, here we will consider only some more or less recognized forms.

The most common type of microcycle is weekly, with one rest day. It is believed that each microcycle should have shock days (2nd or 3rd) when training is most intense. One of these days is usually the first day of the microcycle when the athlete is relatively recovered from the rest day. In the preparatory period, running uphill with imitation with sticks is most often used here - the most difficult exercise. The rest of the shock training - on the 3rd and 5th day. Two shock days a week are more often used by less qualified skiers, and qualified skiers - in the early stages of the preparatory period. In this case, training can be voluminous or intensive. Competitions should always be referred to as extreme (shock) loads.

Recently, to increase the impact, two shock workouts in a row have begun to be used, but, as a rule, in the same means, for example, running with imitation with sticks (in the evening and in the morning of the next day).

It is too early to determine how justified such an intensification of classes is.

Moderately difficult workouts (in terms of volume and intensity 3-4 times a week) are used on other days of the microcycle, both in the morning and in the evening. Deload training has become almost mandatory just before the shock days. On the last day of the microcycle, a medium-difficulty workout is usually performed.

When preparing on snow, first limit yourself to one high-volume impact workout at the end of the microcycle. Almost all other workouts during this time should be of medium difficulty. After 2-3 weeks, a control is added as the 2nd shock workout. The duration of the microcycle in this case can reach two or more weeks, but is strictly individual. The inclusion of a rest day is determined by the athlete's well-being or biomedical data (for example: blood urea content).

The microcycle of the competition period includes numerous competitions and, as a rule, is filled with training of a maintenance and recovery nature. Recently, heavy microcycles have been increasingly used in the competitive period, when volume training is carried out, alternating with participation in competitions in which the goal is not to show a high result.

A notable feature of the training process is the almost complete rejection of prolonged low-intensity work (such as hiking) in microcycles, since prolonged recovery after such training does not make it possible to perform a large amount of sufficiently intense work in the microcycle as a whole.

Hikes are used at the beginning of the preparatory period (with unlimited volume) about once in a mesocycle, at the end of it and occasionally in the competitive period. Long hikes during rolling in, when the total volume in the microcycle is close to the limit, apparently, are inappropriate. During one mesocycle, the microcycle is usually repeated (most often 2-3 times), and then it is necessary to carry out an unloading microcycle, in which training is less frequent and strenuous.

Increasingly, they talk about a shock microcycle, when unidirectional loads are applied for several days in a row and cause significant shifts in the body. They can turn out to be much more than from the most intense one-time workout. But so far, the permissible limits of the body's responses as a result of the shock microcycle have not yet been studied. (Butin I.M).

Carrying out the training process at the modern level requires significant organizational efforts (preparation of the ski track, meals at a distance, rehabilitation measures, etc.), which, as a rule, are possible only in conditions of training camps (the future, apparently, belongs to specialized ski bases).

Training Methods

Most of the training in cross country skiing is overcoming the distance at one speed or another. The rugged terrain makes the work of various body systems variable in intensity. There are many ways to build a workout, and it is very difficult to categorize them. It is not surprising, therefore, that in the literature there are names of numerous training methods, sometimes contradictory: uniform, repeated, distance, interval, control, variable, etc.

Satisfactory definitions of all these training methods, in our opinion, are not yet available. In some cases, training can fully justify the name (for example, repeatedly 10 * 1 km with a rest of 3 minutes), but quite often there are situations when it is difficult to attribute it to any method. For example, a skier evenly covered 20 km and in the middle made an acceleration of 1 km. What is the method of such training? Variability is evident, but its share is small. Since the attribution of a particular workout to a particular method is often very conditional, many began to single out only two training methods - continuous and discrete. In order to avoid confusion, it is necessary to introduce a rigorous technology based on deep scientific developments. However, there is no doubt the need to separate the methods into acyclic and cyclic, which are basic for ski racers. For the former, technology could be developed already at the present time, for the latter, the concepts discussed in previous chapters, namely intensity and its variability, can serve as the basis for them. In this case, it is possible to reduce the number of methods and give them a quantitative assessment.

If a skier overcomes all sections of the track with a constant speed, expressed as a percentage of the competitive speed in each section (in the race, this is 100%, although the numerical values ​​​​of the speeds, of course, differ on uphill and downhill), then we will call such training uniform.

The variable training will be distinguished by the difference in speeds in the sections (in percent), and the repeated training will be distinguished by the presence of rest. A sharp quantitative difference in the indicators characterizing each method is striking.

It is significant that the intensity and tension in the uniform method turned out to be the highest, i.e. on the energy side, it makes the greatest demands. That is why the uniform method has rightfully taken a leading place in the preparation of a ski racer. But discrete methods also have a number of important features (primarily the concentration of work power for short periods of time) and cannot be ignored in the training process.

The speed in training, as well as the number and quality of accelerations, can be very diverse, and intensity indicators will also vary greatly. How to determine the boundary of different methods from them? After all, if the speed is changed by only 1%, then it is hardly advisable to refer it to the variable method. Precise boundaries can only be proposed as a result of research, when various physiological and biochemical indicators will be revealed that accompany training with different method options.

1.8 Pharmacology of the stages of athlete training

Preparation period

The main tasks of pharmacological support at the preparatory stage are:

Preparation for the perception of intense physical and psycho-emotional stress.

In the pharmacological aspect, this problem is solved by the following drugs.

Multivitamin complexes, such as complevit, aerovit, glutamevit, supradin, centrum, vitrum, and others, are specialized sports preparations containing a number of complex vitamins, a balanced microelement composition, therefore their use in the preparatory period is the most preferable, it helps to normalize the course of biochemical reactions in the body.

Taking ginseng, eleutherococcus, etc. helps to accelerate adaptation to heavy physical activity and normalize the functional state of systems and organs. Reception of adaptogens should be started 3-4 days before the start of training.

Vitamins A and E - either separately or combined in the preparation (Aevit) - contribute to the stimulation of redox processes and the synthesis of certain hormones.

Vitamin C (for example, sea buckthorn with honey) is used to accelerate adaptation to physical activity.

In order to normalize metabolism, the following drugs are prescribed - riboxin, inosine, Essentiale, etc. Iron preparations (Feroplex), (Aktiferrin), etc. are recommended to create a favorable basic training background.

Sedatives and hypnotics are used in the second half of this period to prevent and treat central overstrain syndrome. nervous system after significant psycho-emotional stress. You can use valerian roots (tincture, dragee), motherwort infusion (1-3 tablespoons of a 5% solution 30-40 minutes before bedtime), mebicar and other sedatives.

They use the principle of carbohydrate saturation (energy replenishment) directly in training.

The diet should be rich in carbohydrates and fats (unsaturated). To a lesser extent, this applies to proteins. The presence of fresh fruits and vegetables, juices and products of increased biological value in the diet is absolutely necessary. Particular attention should be paid to the athlete's weight, which during this period should not exceed the usual one by more than 2-3 kg. In the second half of the period, it is recommended to take immunomodulators, preferably non-specific ones, such as mummy, honey with nerga, flower pollen.

Base period

Goals and objectives of this period.

Bring the athlete to the "peak" of general and special performance: reduce the impact of adverse factors of the training process on the internal organs; prevent overtraining; create optimal muscle volume without compromising endurance and speed.

The basic stage of preparation is characterized by a significant volume and intensity of training, so during this period you have to take the largest number of drugs.

The intake of vitamins continues, although it is advisable to take an 8-10 day break in the course intake of multivitamin complexes, and if possible, take a new vitamin preparation.

Of the individual vitamins, it is advisable to prescribe a vitamin B complex, which contributes to the synthesis and prevention of the breakdown of muscle proteins. It is mandatory to take vitamin B15 immediately after training. To prevent failure of adaptation to physical activity to prevent overtraining - sports sickness - it is recommended to prescribe antihypoxant properties: tanakan as a vascular agent and an agent that improves the rheological properties of blood: succinic acid, stimol to reduce the level of lactic acid; sedatives (valerian).

You should take drugs that promote the synthesis of ATP, stimulate the processes of cellular respiration. The action of tihypoxants increase the emotional stability of physical performance.

During the period of developing physical activity, it is recommended to take drugs that regulate plastic metabolism, stimulate protein synthesis in muscle tissue, contributing to the increase muscle mass that reduce the phenomenon of dystrophy in the heart muscle. This group of drugs includes: mildronate, carlitin chloride, cobamamide, potassium arotate, livesay, ecdisten and some others.

During the basic stage of preparation, it is also recommended to prescribe hepatoprotectors, take riboxin (inosine), actovegin.

Nootropics - so that at maximum load, which is typical at this stage of preparation and when working at high intensity, you need to make sure that the equipment does not break down and correct mistakes.

Taking immunomodulators during this period is a necessary condition for preventing a breakdown. immune system.

The orientation of the diet in this period is protein-carbohydrate. Protein must be complete. The amount of protein taken in addition should not exceed 25-40 g per day (in terms of protein). Essential amino acids are needed in any form.

Pre-competition period

The purpose of this period is preparation for the competitive regime.

This period was marked by a significant reduction in the number of pharmacological agents used. It is recommended to reduce the intake of multivitamins to 1-2 tablets per day (if possible, it is better to change the complex used). To prevent a drop in muscle mass and in order to regulate the metabolism of carbohydrates and fats, it is advisable to prescribe adaptogens with anabolic effects (Livea), mildronate. From individual vitamins - vitamin E.

At the beginning of the pre-competitive period, drugs such as mildronate, carnitine chloride, succinic acid, succinate, sodium, etc. can be recommended. The dosage should not exceed half the dose of the base period. 5-7 days before the competition, these drugs should be canceled.

In the second half of the pre-competition period (8-10 days before the start), it is recommended to take adaptogens and energy-rich drugs: phosphaden, phosphorcreatin, neoton, etc. If adaptogens help to accelerate the processes of adaptation to changing physical loads and environmental conditions, as well as accelerate recovery processes, then energy-rich products allow you to create (energy depot), promote the synthesis of ATP and improve the contractility of the heart muscle and skeletal muscles.

The orientation of the diet during this period of preparation is predominantly carbohydrate, with the most appropriate consumption of fructose. American doctors recommend the following method of carbohydrate saturation: 10-12 days before the start, they begin to reduce carbohydrate intake and by the 5th day bring their consumption to a minimum, and then gradually increase the amount of carbohydrates consumed to the maximum on the day of the start.

As for girls, it often happens that on the day of the main start it falls on the days of menstruation. To somewhat delay the period of its onset (by 2-3 days), taking betacortin 1 tab. 3 times a day for 10-14 days before menstruation.

Pharmacology of competition

The pharmacology of the competition must correspond to the sport:

maximize the potential of an athlete

maintain the peak of supercompensation,

to extend the performance for the entire time of the start, (during the day when the competition mode is morning, evening; for several days when all-around, cycling, etc.),

suppress unwanted reactions, reducing performance.

During this period, the number of pharmacological drugs taken should be minimal. In pharmacological support, adaptogens, energy-rich drugs, nootropics are preserved. The complex use of these drugs allows you to accelerate the recovery processes between starts, provides stimulation of metabolic processes in brain cells, nerve endings. Competitive pharmacological drugs also include drugs that prevent the occurrence of metabolic disorders in the competitive period, stimulate the processes of cellular respiration, and promote enhanced synthesis of energy-saturated compounds.

With a multi-day competitive process, a multivitamin complex is needed. Definitely vitamin C.

Recovery Pharmacology

Recovery should begin immediately after the end of physical activity and include:

replenishment of energy reserves (carbohydrates),

urgent elimination of an avalanche-like increase in the number of free radicals,

psychological relief,

Recovery after the competition, the ski season.

removal of metabolic products from the body,

recovery, rehabilitation, treatment of overvoltage of various organs and systems,

definitive healing of injuries

psychosomatic rehabilitation.

The importance of recovery processes is not always given due importance. The athlete, as a rule, after the end of the competition is most often left to their own devices. This should not be allowed, because. sports (career) after the current season does not end. That free time, which appeared after the end of the training and competitive processes, must be used for therapeutic and diagnostic measures, exercise therapy, physiotherapy.

Summing up, we can say that the largest share of pharmacological support falls on the preparatory and basic periods of an athlete's training. The appointment of drugs that act multilaterally can significantly reduce their number. A competent, rational scheme for the use of pharmacological preparations at the stages of preparation contributes to the achievement of record results.

2. Substantiation of the chosen variant of the training methodology and description of the structure of the training process

The variant we have chosen aims to prepare the versatile cross-country skier to be able to run both long and short distances.

In the first stage of the general preparatory period, we gain base volume, with a long duration of time, but at a low intensity, in order to prepare the heart for work at high intensity.

At the second stage of the special preparatory period, we included training sessions for the development of speed, speed-strength and special training in the weekly training cycle.

Speed ​​training has a special focus, the work is carried out both on long and short segments in order to develop special qualities in an athlete that will improve sports results.

Also in the training process we use static-dynamic exercises that help us achieve our goal. These exercises help to keep the muscles in good condition because it is known that when working at high intensity, the muscles become weakened.

After each three-week preparation phase, we conduct a control training; cross-country, and rollerskis, they help us track the correctness of our preparation.

Also, after two weeks of preparation, we carry out medical control.

In the training process of cross-country skiers in the special preparatory period, competitions are held on roller skis and in cross-country skiing. To prepare for them, the volume and intensity of work practically does not decrease.

These competitions are held in September at the end of the special preparatory period.

2.1 Periodization of the training process

The transitional period involves the restoration, improvement of the body and preparing it for the next ski season.

1.General preparatory period; it is divided into preparatory and special-preparatory periods.

2.competitive period.

.Transition period.

a) Tasks for this period: the development of general endurance, this work is very difficult and tedious by its specifics, but without a general preparatory period it is impossible to show a high result.

b) The pre-competitive period involves the transition from running and roller skiing to skiing and already on them to model and transfer the skills developed to skiing.

We assume that our training system is the most effective, since it is impossible to achieve a high result at the first stage of the preparatory period without the accumulated volume at the first stage of the preparatory period.

.2 Research methods

To solve the problems put forward in the work, the following research methods were used:

1.Analysis of literary sources.

2.Survey and interview.

.Control tests.

.pedagogical experiment.

Analysis of literary sources.

When analyzing the methodological literature, the main attention was paid to the study of the means and methods of modern training of ski racers. The generalization of the literature data made it possible to concretize the research tasks and direct them to solving the most pressing issues of the methodology for training cross-country skiers.

Survey and interview.

This work was carried out through interviews with coaches working with skiers. In the process of the work carried out, the coaches interviewed by us explained the actual situation in their personal sports practice and shared their ideas about the preparation of athletes in the preparatory period. A total of 5 trainers working in sports organizations Krasnoyarsk Territory and coaches working in the Russian team.

Control tests.

Control tests were carried out in the form of control trainings and competitions.

pedagogical experiment.

An experiment was carried out to identify the effectiveness of the methodology for training skiers-racers in the preparatory period. This research method is the leading one in our work. The research was carried out in natural conditions of the educational and training process of preparing qualified skiers-racers for 5 months.

All studies were carried out on the basis of the Dynamo ski stadium in Krasnoyarsk. Practical assistance in organizing and conducting the experiment was provided by the coach of the SDUSHOR Nikolay Frolovich Akulov.

2.3 Organization of execution research work

The studies were carried out in the preparatory period of 2005 in four stages. Data from our work was collected and analyzed over a four-year macro-cycle.

At the first stage of the work (April 2005), the materials of the available literature were studied, general concepts were clarified, research methods were determined, organizational issues were resolved to attract ski racers as test subjects, who were trained under the guidance of ski racing coaches Akulov N.F. and Kovaleva Yu.V.

At the second stage (May-June 2005) motor abilities of the subjects were studied. A methodology for studying the effectiveness of the proposed methodology was developed.

At the third stage (July-August 2005), exploratory studies were carried out, programs for the main experiment were drawn up.

At the fourth stage (September-October 2005) an experiment was carried out. The results of the experiment were summed up, the materials of all four stages.

2.4 Level research motor abilities ski racers

The study involved athletes specializing in cross-country skiing at the stage of in-depth sports specialization. In total, more than 30 athletes aged 18-22 were examined.

The following indicators were studied:

1.Cross country 10 km.

2.Roller skiing at a distance of 15 km in classic style.

.Roller skiing at a distance of 1200 m in skating and classic style.

20 sportsmen were selected from among the studied ones, who did not have significant differences in the system of studied indicators. Then the athletes were divided into two groups, control and experimental, 10 people each.

The obtained data were compared with the control regulatory requirements for ski racers.

The data obtained made it possible to determine the organization of the main pedagogical experiment and the preparation of the training process for the duration of the study.

Together with the coach Akulov N.F. the program of the training process methodology was drawn up.

The table shows an example of a microcycle in the summer (preparatory) period for the experimental group. Table 2 shows an example of a microcycle in the summer (preparatory) period for the control group. The peculiarity of our methodology lies in the fact that our training process is aimed at performing trainings associated with a long duration of cyclic work, and at developing strength, speed and speed-strength qualities, as well as big amount strength training exercises.

Table 1. Preparatory period of cross-country skiers of the experimental group

Day of the weekStyleWorkout content.Mon.Free1. Imitation (walking) 25 km. O.F.P. gym 15 min. 2. Power rollers 30 km.W.Classic1. Rollers: warm-up 7.5 km, accelerations on a segment of 100 m 30 times, Rollback 7.5 km. 2. Cross for recovery 15 km.Wed.Free1. Cross hike: 3 hours. 2. Rollers: technical 25 km. Thu. Unloading day 1. Football 1:30 min. Cross 5 km.Fri.Classic1. Rollers: Warm-up 5 km, speed 5*1.200 m, rollback 7.5 km. 2. Cross 15 km. Sat. 1. Cross hike: 4 hours 15*5. Sun. Rest day. Mon. Free1. Imitation (walking) 25 km, O.F.P. gym 15 min. 2. Rollers: power 30 km. O.F.P. stonesW.Free1. Rollers: warm-up 7.5 km, acceleration on a segment of 100 m 30 times. Haulage 7.5 km. 2. Cross for recovery 15 km.Wed.Free1. Cross hike: 3 hours. 2. Rollers: technical 25 km. Thu. Unloading day 1. Football 1:30 min. Cross 5 km.Fri.Classic1. Rollers: Warm-up 5 km, speed 5*1.200 m, rollback 7.5 km. 2. Cross 15 km. Sat. 1. Cross hike: 4 hours 15*5.Sun.Day of rest.Mon.Free1. Imitation (walking) 25 km, O.F.P. gym 15 min. 2. Rollers: power 30 km. O.F.P. - StonesW.Free1. Rollers: warm-up 7.5 km, acceleration on a segment of 100 m 30 times. Haulage 7.5 km. 2. Cross for recovery 15 km.Wed.Free1. Cross hike: 3 hours. 2. Rollers: technical 25 km. Thu. Unloading day 1. Football 1:30 min. Cross 5 km.Fri.Classic1. Rollers: Warm-up 5 km, speed 5*1.200 m, rollback 7.5 km. 2. Cross 15 km. Sat. 1. Cross hike: 4 hours 15*5.Sun. Rest day.

Table 2. The preparatory period of the ski racers of the control group

Day of the weekStyleWorkout contentMonClassic1. Rollers, evenly 25 km. Work on equipment 20 min. 2. Cross-country 15 km, O.F.PvtFree1. Imitation-15 km (jumping), gym-ka 15 min. 2. Rollers, Power 20 km. СрClassic1. Rollers; high-speed on a segment of 1100 m. 5 times, once 5 km, lock 5 km. 2. Cross-15 km. Evenly, gym-ka-15 min. Thu1. Fasting day. Football 1:30 min. Cross 3 km.Fri Free1. Imitation, 15 km (jumping). F.F.P-15 min. 2. Rollers. Technical 20 km. SatClassic1. Rollers. Long 45 km. SunDay of rest.MonClassic1. Rollers, evenly 25 km. Work on equipment 20 min. 2. Cross-country 15 km, O.F.PvtFree1. Imitation-15 km (jumping), gym-ka 15 min. 2. Rollers, Power 20 km. СрClassic1. Rollers; high-speed on a segment of 1100 m. 5 times, once 5 km, lock 5 km. 2. Cross-15 km. Evenly, gym-ka-15 min. Thu1. Fasting day. Football 1:30 min. Cross 3 km.Fri Free1. Imitation, 15 km (jumping). F.F.P-15 min. 2. Rollers. Technical 20 km. SatClassic1. Rollers. Long 45 km. SunDay of rest.MonClassic1. Rollers, evenly 25 km. Work on equipment 20 min. 2. Cross-country 15 km, O.F.PvtFree1. Imitation-15 km (jumping), gym-ka 15 min. 2. Rollers, Power 20 km. СрClassic1. Rollers; high-speed on a segment of 1100 m. 5 times, once 5 km, lock 5 km. 2. Cross-15 km. Evenly, gym-ka-15 min. Thu1. Fasting day. Football 1:30 min. Cross 3 km.Fri Free1. Imitation, 15 km (jumping). F.F.P-15 min. 2. Rollers. Technical 20 km. SatClassic1. Rollers. Long 45 km. Sunday rest day.

3. Results of the experiment and their discussion

The main objective of the experiment is to identify a positive or negative effect on the performance of the proposed method of training cross-country skiers in the preparatory period, and to determine the possibility of its further use in practice.

The experiment involved twenty qualified cross-country skiers training at the stage of in-depth training. The studies were carried out in four stages, lasting 6 months, during the training camp. Of the total number of skiers, two groups were grouped, control (10 people) and experimental (10 people).

Both groups trained according to different training structures, according to a weekly cycle, performed an acceptable amount of training loads that corresponded to the level of physical readiness of the trainees.

The control group trained according to the system that we used throughout the three-year training process.

The essence of the experiment was that the experimental group performed both aerobic and anaerobic loads during the training microcycle.

Comparing the sports results of the first and final stages experiment in both groups, we obtained the following data:

In the experimental group, the average change in the result in the cross-country race for 10 km was 2 minutes. 50 sec.; in competitions in roller skiing for 15 km - 2 min. 34 sec. (See appendices 1a, 2a, 3a, 4a.)

In the control group, the average change in the result in the 10 km cross-country was 1 min. 53 sec.; in competitions in roller skiing for 15 km - 0 min. 53 sec. (See appendices 1b, 2b, 3b, 4b.)

Comparing the average indicators of changes in the results of the experimental group and the control group, we found that the proposed training methodology has a positive effect on the performance of cross-country skiers. The results are significant at the 5% significance level. In this regard, the method proposed by us can be recognized as effective and further applied in sports practice.

Table 1. Results of control tests before and after the experiment

Parameters Control group Experimental group tР15 km Rollers Before the experiment40.5140.213.92<После эксп-та39,5737,3010 км кроссДо эксп-та40,0639,043,54<После эксп-та38,1736,12

Rollerski 15 km race results

10 km cross-country results

conclusions

1.The analysis of literary sources showed that the preparatory period is one of the main ones in the preparation of cross-country skiers. It lays the prerequisites for the formation of a sports form.

2.At the first stage of the preparatory period, the base volume is recruited, with a long duration in time, but with a low intensity. At the second stage of the preparatory period, the weekly training cycle includes training sessions for the development of speed, speed-strength and special training, they have a special focus, and training continued for the development of general endurance.

After each three-week stage of preparation, a control training is held; cross-country, and roller skis, as well as a medical examination, they help to track the correctness of the preparation.

The main differences in the training process of the experimental group from the control group are that training sessions for the development of general endurance with a long duration of time were added to the training process, and the number of training sessions for the development of speed and speed-strength qualities is also increased.

The proposed training methodology has a positive effect on the performance of cross-country skiers. The results are significant at the 5% significance level. In this regard, the method proposed by us can be recognized as effective and further applied in sports practice.

The purpose of the work was achieved, the hypothesis of the work was confirmed: upon completion of the experiment, it was revealed that an increase in volume and intensity in the preparatory period increases efficiency.

Bibliography

training skier racer control

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29.http:// www. skisport.ru

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Untitled Document

With the introduction of official short-distance cross-country skiing competitions, many coaches and specialists have taken a different look at the training methodology in skiing.

Using various methods and means of sports training in skiing, the coach can direct the training process to train either universal skiers or specialist skiers. Universal skiers start and win medals both in sprint and long distances, skiers - specialists perform and become winners only in one distance (short or long).

An analysis of the performances of athletes at the largest international competitions in cyclic sports (skating, rowing, skiing, endurance running, cycling, swimming) associated with the manifestation of endurance indicates that in the overwhelming majority of cases, outstanding success was achieved by universal athletes. The clearest example of such a performance is E. Hayden (USA), who won all distances (500, 1000, 1500, 5000, 10000m) in skating at the Olympic Games. It should be noted that foreign swimmers (M. Spitz (USA), D. Schollander (USA), M. Phelps (USA), G. Hackett (Australia), J. Thorp (Australia) and others) succeeded especially in this matter, as well as runners - Middle Mountains (N. Morsely (Algeria), S. Aoiuta (Morocco), H. Gebresilassie (Ethiopia), P. Ter Ghat (Kenya), M. Kiptanui (Kenya), D. Komen (Kenya), K. Bekele (Ethiopia), I. El Guerrouj (Morocco), etc. A similar picture is typical for other cyclic endurance sports.In other words, today the generalist athletes set the tone in cyclical sports related to the manifestation of endurance.I will immediately note that in the training of universal athletes, the palm belongs to foreign specialists.(6)

In view of the fact that the orientation of the training expresses the pattern according to which the nature of adaptive changes in the athlete's body depends entirely on the nature of the training loads, it is obvious that the method of training athletes - generalists should differ from the methods of athletes - specialists. Such a problem in cyclic sports did not arise today, but has existed for a long time, but domestic sports science bypasses it, since there are not even elementary scientific recommendations for coaches on this issue.

The traditional training system used by domestic coaches (with its idea of ​​periodization) for more than three decades in cyclic sports provides mainly for a year, but especially in the so-called preparatory period in a separate training session, to develop one basic physical quality in an athlete (meaning speed or endurance or strength, etc.). (8). However, foreign experts have long abandoned such a training technology and develop in a separate lesson both in the preparatory period and throughout the year all the leading physical qualities of an athlete. Let me give you a few examples to prove this fact. Back in the late 60s, the outstanding American scientist and swimming coach D. Councilman wrote: “By combining different training methods in the program of one lesson, a swimmer can develop speed in one phase of training, and endurance in another. The basis of the Indiana University training system is the combination of various methods used in a single lesson. (1) Other. The famous English running coach D. Anderson writes: “I believe that speed, strength and endurance can be developed simultaneously, and this is how my program differs from that used by many coaches. I do not think that training should be divided into phases for the separate improvement of each of these qualities. ”(7). In other words, D. Councilman and D. Anderson simultaneously combine aerobic and anaerobic modes of training loads in a separate training session, as well as in a training day (during two single training sessions), when one of them is mainly aerobic in nature, and the other is anaerobic.

To this end, let us consider the mechanism of energy supply in cross-country skiing. In cross-country skiing, at least two energy mechanisms are actively functioning in most competitive distances, and in some cases (for example, during the passage of distances of 300 m and shorter), all three energy supply mechanisms are actively functioning. (See Table 1.)

Table 1. Energy supply mechanisms

Energy supply mechanism	Source of ATP	The nature of ATP resynthesis	distance and speed
Creatine Phosphate	ATP and Cr F stores in muscles	Anaerobic	50-60m - maximum speed
Glycolytic	The breakdown of glucose and glycogen (accompanied by the accumulation of lactic acid and the formation of oxygen debt)	Anaerobic	300-500-800-1000m maximum speed
Aerobic	Glucose oxidation (accumulation of lactic acid and formation of oxygen debt are absent)	Aerobic	1500-2000-3000 - 5000m, 10km, 15km, 30km, 50km and more - moderate speed

In competitions lasting up to 2 minutes (cross-country skiing at a distance of up to about 800 m), the work of an athlete is predominantly anaerobic. As the length of the distance increases, the aerobic nature of muscle activity becomes more and more evident.

Although there are significant differences between running and swimming, "the development of training methods in running and in swimming occurs in parallel, which is the result of their similarity and makes it possible to apply many of the general principles of training in both sports," says famous swimming coach D. Councilman. (1). A similar picture is observed in all cyclic sports associated with the manifestation of endurance.

As you know, the changes that occur in the body of an athlete during training aimed at developing endurance are of a completely different nature than the changes that occur under the influence of training that improves speed qualities.

During training in water for speed, says D. Councilman, "an athlete loads the muscles with intense strength work, to some extent similar to the activity of a person training in weight lifting." This position was experimentally verified by D. Councilman in the summer of 1974, when he was preparing a group of sprinters for the US summer championship. In their training program, distance, interval and repetition training methods were used, but sprint training was completely absent (swimming at full strength at 25 and 50 m), sprint swimming was replaced by isokinetic strength exercises performed at high speed or almost with the maximum weight. After such training, the athletes successfully performed at the summer championship of the country, taking 1st, 2nd and 7th places at a distance of 100m freestyle and showing their best results - 51.1, respectively; 51.7 and 52.6.

Given this example, D. Councilman is not inclined to say that this is the only correct method for preparing sprinters. But it has been tested in practice and can be well substantiated by the results of fundamental scientific research presented below.

A group of specialists led by Dr. K. Gordon conducted laboratory studies on experimental training of animals using dosed loads of various directions. It was found that the structural and functional elements of the muscle can be increased selectively, depending on the direction of the exercises for the development of endurance and strength. As you know, enzymes that make up part of the proteins of the sarcoplasm of the muscle fiber and are actively involved in the release of energy for muscle contraction determine the level of muscle endurance. At the same time, actomyosin, which is the basis of the contractile proteins of muscle filaments, determines muscle strength.

The working hypothesis of the researchers assumed that during the experimental training of animals, long-term “runs” and “swims” should increase the content of sarcoplasmic proteins, while resistance exercises should increase the amount of contractile muscle protein. The experiment lasted several weeks and was structured as follows. Among animals (rats were used) programmed for the development of endurance, one group performed a running load, overcoming daily on a treadmill up to 5 miles; the other performed the load in the form of 30 minutes of continuous swimming. Animals programmed to develop strength had to climb a 40 cm high pole 50 times a day, lifting weights of 100 g. At the end of the experimental training, the quadriceps and gastrocnemius muscles of the animals were examined. It was found that in the muscles of "runners" and "swimmers" the content of sarcoplasmic protein increased, while the amount of contractile protein decreased. In the group of animals trained with weights, the opposite picture was noted. The question is natural: how to interpret the results of the studies discussed above in relation to the training of cross-country skiers?

If you train only for endurance (continuous and interval training), the level of muscle endurance will increase, and muscle strength will probably decrease (as indicated by a decrease in the content of the contractile protein actomyosin in the muscle tissue of experimental animals that performed endurance work). Such changes in the body will adversely affect the speed of the skier while participating in competitions at sprint distances of 800 - 1600m, and more correctly, it should be said at medium ones. At the same time, sprint or resistance training alone will improve muscle strength and speed, but will negatively affect the development of the skier's endurance, his aerobic capacity (this is indicated by a decrease in the content of energy-rich enzymes in the sarcoplasm of muscle fibers). All this suggests that if a skier-racer expects good results at distances of 50km, 30km, 15km, 10km, 5km, 3km, 1500m (and sometimes for shorter distances), he must combine several different training methods in a separate training session or in a training day (with two training sessions per day). In other words, for this reason cross-country skiers need to train many bodily functions, both aerobic and anaerobic at the same time.

As already mentioned above, foreign swimming coaches from the end of the 60s. in a separate training session, several training methods are combined, i.e. in the preparation of swimmers, training loads of both an aerobic and anaerobic nature are simultaneously used. As a confirmation of this fact, I will give a sample of a typical training session for a swimmer, which D. Councilman recommends using in the middle of a six-month cycle (see Table 2.). (2).

Table 2. A combined program of a training session in the middle of a semi-annual swimmer training cycle.

Training exercises	Training Method	Pulse rate bpm	Developed qualities (conditionally 100%)
			Endurance	Speed
1. 800 yards warm-up	Remote
2. 8×200 yards, rest pauses of 20s then 8×200 yards of rest pause of 10s, then 4×200 yards, rest pauses of 5s	interval	140-180
3. 500 yards with kicks	Remote
4. 5 X 100 yards with legs, rest pauses for 15s	interval	135-175
5. 500 yards with arm movements	Remote
6. 10 x 50 yards with arm movement, 10s rest pauses	Interval (hypoxic breathing is used)	135-175
7. 5X150 yards, rest pauses for 3 minutes	Repeated	95-180
8. 8 x 25 yard sprint	sprint	85-160

Note. The main focus of the training session is the development of endurance, however, compared with the session at the beginning of the six-month training cycle, this training program noticeably increases the specific total in exercises to increase swimming speed. The total volume of swimming - 7500 - yards. Four training methods were used in the classes.

As can be seen from Table. 2., in one training session, the swimmer improves both the aerobic and anaerobic mechanism of energy supply. D. Councilman believes that in order for swimmers to perform successfully at all competitive distances, they need speed, strength, and endurance. In other words, they have to improve all three mechanisms of energy supply, however, to a certain level, since the body is not able to maximally adapt to both aerobic and anaerobic modes of operation at the same time. Therefore, the swimmer and the coach themselves must determine which aspects of the athlete's body's functional capabilities should be improved with the main attention. The same picture is observed in skiers - racers.

However, domestic specialists and coaches in skiing adhere to outdated training technology: they recommend that in a separate training session, basically, develop or maintain only aerobic or only anaerobic functions of a skier-racer. In confirmation, I will give training microcycles (in the competitive period), which are recommended by well-known experts in skiing I. Ogoltsov, V. Evstratov, G. Chukardin, B. Sergeev and others.

Here is a plan of training sessions, which is recommended by I. Ogoltsov in the competitive period. (5)

January 2. Uniform training on skis over rugged terrain - 25 km. Running - 3 km. Flexibility exercises - 5 min.

January 3rd Uniform training on rugged terrain - 25 km. Running with short accelerations - 3 km. General developmental exercises - 7 min.

4 January. Variable training in rugged terrain (medium and hard). Short accelerations at the end of climbs - 25 km. Running (easy) - 2 km. General developmental exercises - 3 min.

5 January. Uniform training on medium rough terrain (medium) - 20 km. General developmental exercises - 5 min.

Jan. 7. Variable training on rugged terrain (strong in some places) - 30 km. Running - 3 km. General developmental exercises - 5 min.

January 8. Variable training in medium rough terrain - 25 km. Running - 3 km. Exercises - 10 min.

1st day (Tuesday). The duration of the lesson is 2 hours.

The task is to develop special endurance.

Means of training: 1) variable training on a 2-3 km circle: passing circles alternately with average, near-competitive and competitive intensity (10-12 km in total); 2) running without skis (up to 1 km), general developmental exercises - 10 min.

2nd day (Wednesday). The duration of the lesson is 3 hours.

The task is to maintain the level of general and special endurance.

Means of training: 1) variable training: passing segments of 1 - 2 km alternately with medium and near-competitive intensity (total 18 - 20 km); 2) running without skis (1km), general developmental exercises - 10 min.

3rd day (Friday). The duration of the lesson is 2 hours.

Tasks - development of special endurance, improvement of technical and tactical skills.

Means of training: 1) interval or repetition training on terrain similar to the terrain in the competition area, in circles with a length of 1 - 2 km. Total volume - 8 - 12 km; 2) running without skis (1 km), general developmental exercises - 10 min.

4th day (Sunday). The duration of the lesson is 2 - 3 hours.

The task is to test special endurance in the conditions of competitive activity.

Means of training: 1) warm-up; 2) race at a distance of 10 km.

And although the authors do not always indicate the name of the training methods or modes of training work (aerobic and anaerobic), it will not be difficult for specialists to determine them in the given microcycles. In one training session, the authors recommend using basically one training method or only aerobic training loads or only anaerobic ones. And as you know, it is the adaptation of the body, manifested in its response to a repeatedly applied stimulus, that plays a leading role in the development of motor qualities. Having adapted to a certain stimulus, to a certain muscular work, the body of a skier-racer subsequently responds to this stimulus with a strictly defined reaction, i.e., further development of the necessary motor quality does not occur. In other words, the more uniform the training ski load, the more monotonous it is, the more often it is used, the faster the body gets used to it and the less the effect in the development of the athlete's functional systems. All this suggests that from the point of view of modern scientific knowledge, the scheme for constructing a separate training session in the above microcycles is irrational.

In developing the topic, I will say that when skiers apply simultaneously training loads in a separate training session aimed at improving or maintaining aerobic or anaerobic energy supply, such an activity is nothing more than a multidirectional (integral) training. Its essence lies in the fact that in one case it can have an aerobic orientation, and in another anaerobic one. It mainly depends on which components of the training load predominate in a given workout - aerobic or anaerobic. For example, here is how an integral training of the aerobic character of a skier-wagon might look like. Warm-up 15 – 20 min. Acceleration 150m X3. Training work: 1. 5 X 1 min. (classic style, in 1/2 strength rest to a pulse mode of 130 - 140 beats / min., the last time as much as possible for the result. Rest 6 - 7 min. rest up to 140 - 150 bpm Cooldown 2-3 km.

And here is an example of an integral training of the anaerobic character of a skier - a station wagon. Warm-up 15 – 20 min. Acceleration 200m X3. Training work: 1.5 X 1 min. (free style, 3/4 strength., rest to a pulse rate of 120 - 130 beats / min., the last time maximum for the result. Rest 6 - 7 min. 2. 10000m (classic style, in a pulse mode 160 -170 beats / min. Rest to a pulse rate of 100 - 110 beats / min. 3. 1min. 40sec (cross-country skiing, free style) maximum 4. Cooldown 2-3km.

Thus, it can be said that individual integral workouts consist of aerobic and anaerobic ski loads, but the exact boundary between which direction (aerobic or anaerobic) a given activity has is mainly dependent on the interpretation of the trainer. It should be noted that integral training contributes to an increase in the share of specific load among skiers in weekly and monthly cycles. Apply integral training in a weekly cycle should be 2 to 3 times or more times. They will only have the greatest training effect when they are built according to certain rules. For example, after a warm-up, it is impossible to put the first short segment (400 or 600m) with the task of running it as much as possible for the result. This will lead to the fact that the skiers have a very large oxygen debt, and yet they still have to perform another load, which can lead to severe overexertion. It would be more correct if the coach in this case offers the skiers to run these segments at the very end of the integral training, i.e. in the latter option they will get much more time to recover from anaerobic work compared to the first one. In addition, skiers who specialize in classic and free style are constantly solving the same problem - to ski them in one training session in classic, in another free. In my opinion, their weekly or monthly training plan should provide, in principle, an equal distribution of training time for these two styles. But in every training session, one should not strive for such equality. Preferably at least one full workout per week should be dedicated to whatever style the coach or skier currently considers weaker.

And more about the method of training. As you know, the sports result in cross-country skiing consists of the work of the legs and arms. But after all, you can get a sports result due to the work of only the legs or due to the work of only the hands. This method can be called separate. In other words, using a split method of training, the trainer can direct it only to develop or maintain the lower body (ie, legs) or to develop or maintain the upper body (ie, arms). By the way, bodybuilders successfully use separate workouts in their training. (3). By dividing the skier's body into approximately two equal halves (legs and arms), you can work out the legs on Monday, Wednesday, Friday, and the arms on Tuesday and Saturday. This approach to training can be used both in the summer months and in the winter. As it is easy to understand, coaches and cross-country skiers can create an almost countless number of such options.

Summing up, the discussion article must be said: I admit that such an approach to the training of athletes in skiing will seem controversial to some of my colleagues - specialists. Well, I will only be glad to hear any reasonable opinion, if only it would bring us closer to the truth.

Anatoly Yakimov, Candidate of Pedagogical Sciences, Associate Professor of the Department of Athletics, Moscow State Academy of Physical Culture

Literature

1. Councilman D. The science of swimming. - M.: 1972. - 2. Councilman D. Sports swimming. – M.: FiS, 1982, p. 12. - 3. Vaider D. System of construction of the body. - M.: FiS, 1991, p. - 62. - 4. Textbook for institutes and technical schools of physical culture "Skiing". - M.: FiS, 1989, pp. 152 - 153. - 5. Ogoltsov I. Training of a skier-racer. - M.: FiS, 1971, pp. 89 - 90. - 6. Yakimov A. M. On the crisis of the "official" training methodology in cyclic sports. // Theory and practice of physical culture, 1990, No. 2, pp. 43–52. - 7. Yakimov A. M., Khlomenok P. N., Khlomenok A. P. Modern training of runners for medium and long distances (manual) - M .: All-Russian Methodical Cabinet, 1987, p. -55. - 8. Yakimov A.M. Fundamentals of coaching skills. M.: Terrasport, 2003, p. - 29 - 30.

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The training process of cross-country skiers at the winter stage of the preparatory period

Introduction

Skiing is one of the most popular sports cultivated in the Russian Federation. This is a sport in which athletes need to overcome the competitive distance on skis as quickly as possible. The training process of cross-country skiers has been carried out for many years with varying physical activity at different periods of training. In this course work, we will consider the winter stage of the preparatory period.

Relevance: at present, the competitive period for cross-country skiers begins in mid-November and lasts until mid-April. In this regard, most athletes show unstable results during the competitive season, preferring to prepare for individual starts. Since the winter stage of the preparatory period begins in early November, the period of time before the first competition remains short, which is not enough for a systematic increase in physical activity and full adaptation to skiing after the autumn stage of the preparatory period.

Hypothesis: we assume that the early start of the winter stage of the preparatory period contributes to an earlier set of sports form and a longer retention of it by racers and, accordingly, better results in competitions at the beginning and more stable during the competition period.

Goal of the work: Identification of the most effective method of physical training at the winter stage of the preparatory period.

Tasks:

1. Consider the periods of preparation of ski racers in the annual cycle, determine the significance of the winter stage of the preparatory period in it. To study the methods of physical training of cross-country skiers.

2. To study and compare the proposed methods of training cross-country skiers at the winter stage of the preparatory period.

An object: The training process of cross-country skiers at the winter stage of the preparatory period.

Item: Methods of physical training of cross-country skiers.

Research methods:

1. Analysis of scientific and methodological literature.

2. Analysis of documentary sources.

3. Poll.

4. Statistical analysis.

Chapter I. Periods and Methods of Preparation

1.1 Preparation periods

1.1.1 Preparation period

This period of training is the most important in the preparation of the ski racer. During this period, the foundation for future achievements in the competitive period is laid. The "foundation" of success in competitions is a large amount of workload attributable to the development of physical qualities, increasing functional fitness, improving the technique of skiing. All this is done in the preparatory period. In addition, much attention is paid to the development of strong-willed qualities, the study of the theory of skiing, etc. The preparatory period in the training of a cross-country skier is divided into three stages.

1st stage- spring-summer (in accordance with the tasks of training, it is also called general preparatory). It starts from May 1, and for qualified skiers it usually lasts until July 31. The most important task of training at this time is a gradual increase in the level of general physical fitness. Here, much attention is paid to the development of physical qualities, increasing the level of overall performance, as well as mastering or improving the elements of technology. 2nd stage- summer-autumn (stage of preliminary special training). It starts on August 1 and continues until the start of ski training (until snow falls). The main task of preparation at this stage is the creation of a special foundation for the further development of special qualities already when moving on skis (at the next stage of the preparatory period). At this time, the improvement of the elements of skiing technique continues with the use of special training equipment in snowless times. The total volume of the training load at this stage continues to gradually increase, and the intensity of cyclic exercises also increases. However, the increase in the overall intensity of the load is somewhat slower and slightly behind the volume growth curve. This is a schematic diagram of the change in volume and intensity, but in individual microcycles, the volume, and after it, the intensity can increase significantly depending on the tasks set. Such an increase can sometimes reach near-limit values, which is acceptable only on the basis of a high level of RPP. Although the amount of physical fitness means at this stage is gradually decreasing, the task of maintaining the achieved level of basic physical qualities (by means of physical fitness) must be completely solved and a decrease in the achieved level is unacceptable. At the same time, the volume of SFP funds is significantly increasing.

At the first two stages of the preparatory period, skiers take part in competitions in a set of control exercises, to assess the level of physical fitness, as well as in special preparedness. Usually the level of development of special qualities is determined by the results of competitions in roller skiing, in cross-country running, in mixed movement (running + imitation of an alternating two-step move to climbs) - all this is carried out at various standard distances. In addition, the level of development of special qualities is assessed by the results of imitation in lifts (on segments).

3rd stage- winter (basic special training). It starts from the moment of skiing (with snowfall) and continues until the start of the main competitions. Depending on the climatic conditions (the time of the establishment of snow cover in a given area) and the qualifications of skiers (the strongest skiers go to the first snow in the northern and eastern regions), the timing of the beginning of the winter stage is different. In the middle lane, it usually begins in the third decade of November or a little later. The winter stage usually ends in late December - early January with the start of the main competitions of the season. In many ways, the timing depends on the calendar of competitions and the qualifications of the skiers. At this stage, the main tasks are solved - the development of special qualities (primarily speed endurance and speed-strength qualities), as well as training and improving the technique of skiing, improving tactical skills and educating moral and volitional qualities. Preparation at the third stage is built in such a way that by the end of it the skiers have reached their sports form. The main means of preparation is skiing. Skiers on the stage perform the greatest amount of load. The volume peak occurs in the first half of the stage. At this time, long-term training is carried out aimed at developing general endurance: the intensity of the load is somewhat reduced. In the course of classes, a basis is created for further increasing the intensity of the load and achieving a sports form. At the same time, the tasks of training (teenagers, youths and novice skiers) and improving the technique of skiing (for the strongest athletes) are being solved. During the snowless period, despite the use of special training equipment, skiers, even those who are well versed in the technique of skiing, partially lose their skills, lose their fine coordination sensations, the “feeling” of skis and snow. Therefore, in the first long training sessions, a significant part of the time is devoted to learning and improving technology (depending on age and qualifications).

In the future, due to an increase in the load aimed at developing speed endurance, the total volume of the load decreases (but remains quite high), and the intensity of training increases. At this stage, other special qualities develop in parallel - speed and strength. In addition to ski training, physical fitness classes are held. Their main task is to maintain the achieved level of physical fitness. Changing the volume, intensity of special training, as well as maintaining the level of physical fitness is closely related to the age, fitness and individual characteristics of skiers. Prolonged, high-intensity training over a range of activities, without pre-training, and inappropriate for the age of the skiers, can lead to overworking skiers and, in the long run, to overwork. Training at this stage should be structured in such a way that the skiers are in good shape by the end of the stage. At the winter stage of the preparatory period, skiers compete in a number of control (or other types) competitions. As a rule, special training, especially forcing the achievement of high performance for these competitions, is not carried out. In them, skiers perform in the course of systematic preparation for the competitive period, i.e. no changes in the volume, intensity or cyclicity of the load specifically for specific competitions of this stage are made.

The intensity at this stage is generally significant, but by the end of the preparatory period it should not reach the limit characteristic of the competitive period.

1.1.2 Competitive period

It lasts approximately from December 1 to April 15 and has the main goal of achieving the highest sports form and its implementation. At this time, there are a number of main competitions of the season in which the skier must show the highest results. In the preparation of a skier in the competitive period, the following most important tasks are set: further development of special physical and moral-volitional qualities; maintaining the OFP at the achieved level; stabilization of skills in the technique of skiing; mastering tactics and gaining competitive experience. Preparation in the competitive period is based on the alternation of weekly training cycles with competitive ones. When building a training cycle, the volume and intensity of the load increase. The competitive cycle (ending with the start at different distances) provides for the stabilization or some decrease in the volume of the load (depending on the goals and scale of the competition) with an increase in its intensity. In general, in connection with participation in competitions, the training load, both in terms of volume and intensity, undergoes significant undulating changes. If starts at different distances are held every week, then the competitive weekly cycle, as a rule, remains constant in terms of the methods used and the focus of the training load, although its volume and intensity may vary depending on the degree of fatigue from previous competitions and the length of the upcoming distance.

Sometimes in the calendar plan there are no equal intervals between a number of competitions. In addition, at individual starts, the skier does not set a goal - to show the highest result, therefore, the athlete faces a difficult task - to plan his training in such a way that, against the general background of the sports form, achieve its highest rise precisely on the days of the main competitions. Sometimes between important competitions it is important to ensure recovery and then achieve a new rise in sports form. Such undulating alternations of ups and downs in the development of sports form make it possible to show high results in all important competitions of the long winter season. Essentially, the athlete must be in shape for 3.5 months. It is important that the process of maintaining a sports form and its highest ascents be controlled, which is ensured by the thoughtful, painstaking joint work of the student and the coach. A good knowledge of one's abilities and peculiarities in preparation will provide the skier with high and stable results, both throughout the season and for a number of years.

The coach must constantly study the individual characteristics of his students, their capabilities and shortcomings (for example, in the lag in the development of any physical quality). In addition, it is necessary to know the conditions of work, study, life, the psychological climate in the family, relationships in the classroom, the group of youth sports schools, etc. The study of all this is important not only at the beginning of classes with schoolchildren newly enrolled in the section, but also throughout the entire long-term preparation, as young skiers develop and grow up, their characters and functionality change, etc.

1.1.3 Transition period

It lasts up to one month and aims to bring skiers out of the state of sports form and bring them to a new annual training cycle well rested and retaining the achieved level of development of physical qualities. During this period, it is important to ensure active rest and recovery after winter competitions. Depending on the age and preparedness of skiers, the number and intensity of competitions, not only the volume and intensity of the exercises used change, but also the direction of the entire transition period. After a tense and long competitive period, the strongest skiers plan to significantly reduce the load - athletes should have a good rest. If the skiers in the competitive period did not have a large number of competitions and they were not tense, then the transition period is significantly reduced or even cancelled. Skiers continue training, increasing the load in the preparatory period. During this period, the main attention is paid to maintaining the achieved level of general physical education and partially special training. Such periodization is used when planning the training of cross-country skiers of various qualifications. The timing of the stages, their duration are not a dogma. They can change based on the specific external conditions of the competition calendar and the characteristics of the athlete's training.

Other options for periodization are also possible, which are primarily related to climatic conditions. In the northern and eastern regions of the country, where there is a long winter and low temperatures, it is very difficult to carry out full-fledged training. In such areas, a different periodization option is used: the competitive period is divided into two stages at the beginning of winter, when the frosts are still small, and at the end, when they weaken and the snow cover lasts for a long time. Between these two competitive stages, classes are held according to the program of the preparatory period. In the preparatory period (summer) and transitional period (spring), the same tasks are solved as in the main periodization variant, however, their terms, taking into account the long snow time and the extended competitive period, change in the direction of reduction.

All periods and stages are closely interconnected and in terms of content, nature and wave-like changes in the volume and intensity of the load gradually pass one into another. Therefore, the exact timing of the transition from stage to stage and from period to period is somewhat arbitrary.

1.2 Training planning

1 . 2 .1 Planning training cycles. goal setting

Based on a thorough study of the students, the coach sets the goals of training and the timing of their achievement. For example, what kind of sports category in cross-country skiing should the student complete this year and in subsequent years. When setting a goal, the most important requirement is its reality. A student with systematic studies must necessarily reach real indicators.

Having determined specific goals for each stage of training, the coach develops the tasks of training, education and increasing the functionality for each skier. Then the magnitude of the loads is determined, the means, methods are selected, the training cycle is established.

The magnitude of the load depends primarily on the age and level of preparedness of the ski racers. When establishing the load in each lesson, at each stage and period of training, one should proceed from the tasks set, as well as the direction of the load, taking into account the principles of gradualness, systematicity, sequence, repetition, continuity, etc.

1. 2 .2 Training planning by training periods and micro cycles

The load in the training of a cross-country skier during the annual cycle, depending on the specific tasks of a particular lesson, weekly and monthly cycles, is constantly changing. Wavy change in load is one of the main patterns of the training process. In the training of skiers, the load, changing in waves, has a general tendency to increase in the preparatory period with some stabilization in the competitive period and with a subsequent decrease at the end of the competitive and at the beginning of the preparatory periods. When planning the load, it is necessary to provide for its wave-like change: a) in microcycles - small waves lasting up to 7 (rarely more) days; b) in the monthly cycle (or stage) of training - medium waves, reflecting changes in load in 3-6 small waves; c) during training periods - large waves, including load changes in medium waves. One of the most important tasks of planning is to establish correspondence between the dynamics of the load in micro- and monthly cycles, as well as in individual stages of preparation. It is especially important to carefully plan the waves of increase and decrease in the volume and intensity of the load directly in preparation for the most important competitions, the peaks of the highest sports form largely depend on this.

When constructing microcycles, it is necessary to take into account the influence of various loads on the body and the duration of recovery periods after them. In this regard, it is necessary to use the following patterns of combination of loads in microcycles. It is not recommended to include exercises to develop strength and endurance in one training session. When combining the development of speed with other qualities in one lesson, exercises for the development of speed should always be planned at the beginning or precede exercises for the development of other qualities (strength or endurance). In the weekly cycle, classes with the main task of developing speed are planned after a day of rest against the background of recovery and precede the development of speed or general endurance. The development of endurance can be planned at the end of the microcycle, and sometimes against the background of underrecovery. In a separate training session, training and improvement of technique are always carried out at the beginning of the session, after the warm-up, and in the microcycle - at the first session. Sometimes the improvement of technique is deliberately planned for the end of the lesson in order to consolidate skills in difficult conditions, against the background of fatigue. Depending on the tasks set, the content of microcycles changes significantly. Depending on the direction of training, there are variants of microcycles that are used in the construction of the training process at various stages and periods of year-round training. It is possible to single out training (developing) competitive, supporting, bringing, recovery and other microcycles, which, in turn, have varieties depending on the volume and intensity of the load and the nature of their change, taking into account the level and rate of increase in fitness. The coach, using certain variants of microcycles, can actively manage the training process, leading the skier to the most important competitions in the highest sports form. When planning the load in microcycles, at the beginning of the cycle, more intense, but with a smaller volume of training for the development of speed and speed-strength qualities are carried out. At the end of the cycle, on the contrary, there are voluminous, but with less intensity training with the task of developing endurance.

Thus, when planning the load in microcycles, the intensity wave precedes the volume wave. In average (monthly) cycles, usually within 2-3 weeks, a gradual increase in volume is observed, followed by its weekly stabilization or even decrease; wave intensity at this time, as a rule, rises. In large cycles, for example, in the first two stages of the preparatory period, while maintaining fluctuations in volume and intensity in micro- and monthly cycles, there is a general tendency for a larger increase in volume compared to an increase in intensity. In the competitive period, on the contrary, there is a gradual decrease in volume with a significant increase in intensity.

Graph 1. The volume of physical activity in the annual cycle (in kilometers).

When planning activities on the snow (3rd stage of the preparatory period and the competition period), it is necessary to take into account the following general patterns in the distribution of volume and intensity. The total mileage of skiing in the first month reaches a limit and gradually decreases towards the end of the season. In fact, the largest volume falls on the two initial weekly cycles, the so-called half-stage of rolling in, when uniform long training sessions are carried out with the goal of developing endurance, recovery and improving technique. The volume of speed training work and intensity, on the contrary, increase and, having reached a maximum in early January, begin to decrease due to the achievement of sports form. The mileage of participation in competitions also increases from the beginning of the season until March. It especially increases from mid-January, which is in good agreement with the decrease in the volume of speed training work.

Assessing the ratio of volume and intensity in winter, it should be noted that the wave of load volume is replaced by an increase (wave) of intensity. This happens in large training cycles. Compliance with these patterns allows you to plan the load correctly and contributes to the achievement and maintenance of a high level of fitness throughout the entire competitive period.

When planning the load for the time of rolling in, it is necessary to take into account the qualifications of the skier and the degree of his knowledge of the technique of skiing. For highly skilled skiers, it is less long. Sometimes 1.5 weeks (8-10 lessons) are enough to solve the problems of this half-stage and you can move on to systematic training to develop speed and speed endurance. Less qualified skiers, teenagers and young people have much more time for this - up to 2.5-3 weeks or more, which is dictated by the need to train, restore and improve the technique of skiing. It is not advisable to start speed training without mastering the technique of moves, as this will lead to the consolidation of existing and the emergence of new errors.

The second important planning document is the schedule for changing the volume and intensity of the training load for the entire annual training cycle. It is compiled on the basis of the competition schedule and the individual characteristics of the skier. The schedule provides for large, medium and small waves, changes in the volume and intensity of the load by periods and stages.

With the achievement of sports form (since January), it is recommended to regularly participate in competitions of various sizes. High-class athletes, as a rule, do not lack competition. Sometimes, with a very busy calendar, it is even advisable to skip one or two starts in order to avoid possible overwork of the central nervous system. skier racer training competitive

Of great importance for achieving high performance is the planning of the load directly in the last 2-3 weeks (especially in the last week) before important competitions. 12-15 days before the main start, if the athlete has not yet reached the highest form, the load in terms of volume and intensity reaches its maximum values. The last workouts with a heavy load are held approximately 5-10 days before the start (this largely depends on the individual characteristics of the athlete). Then the volume of training decreases markedly (by 35-40%), and the intensity of training remains the same or even increases. The last days before the start are usually planned as follows. The day before the start, skiers are given a rest, and the day before, an easy speed training is held - a warm-up in the form of viewing the entire or part of the distance. Sometimes viewing the distance and speed training are carried out in 2 days, and on the eve of the start there is a speed light training - warm-up. There may be other options for leading skiers to upcoming competitions, depending on the individual characteristics of the athlete.

Concerning the question of the direct preparation of skiers for specific competitions, serious attention should be paid to conducting it in conditions as close as possible to those that the riders will meet in the upcoming starts. It is necessary, if possible, to simulate all the racing conditions - the terrain of the tracks (steepness, length, number of ascents and descents and their combination at a distance), the condition of the ski tracks (soft, hard, etc.), weather conditions (estimated air temperature and humidity, wind, etc.), as well as the daily schedule and time of starts. With all this in mind, preparation should be carried out. At the same time, it is necessary to prepare skiers for possible surprises that are not typical for the place and time of the upcoming starts. Suppose long-term data indicate that there is a hard track at the competition site during these periods and fresh wet snow rarely falls (or vice versa). Therefore, in addition to model ones, it is sometimes necessary to train in directly opposite or some intermediate conditions. Even the strongest cross-country skiers, getting into an unfamiliar environment, can significantly worsen their results.

The most important role in managing the training of a cross-country skier is played by the constant balancing of the volume and intensity of loads with the condition and capabilities of the athlete in each individual lesson and over weekly cycles. During the entire training, the coach and the student must constantly compare the load performed (in all respects) with the training plan, actual changes in fitness, data from medical, pedagogical and scientific control, and make timely adjustments and additions to the weekly and monthly cycles. At the same time, the general orientation of training in the annual cycle must be maintained in such a way as to reach the peak of sports form for the main competitions of the season. In this regard, control and self-control, which are carried out in parallel by the coach and the skier, are of great importance in the training process.

1. 3 Basic m ski training methods

1. 3 .1 uniform method

It is characterized by long and continuous execution of the training load in cyclic exercises (running, roller skiing, skiing, etc.) without changing the set intensity from the beginning to the end of the work. Given the peculiarities of cross-country skiing, when the intensity of work, as a rule, increases when overcoming climbs, and drops to almost zero when descending, the term "uniform" is very relative. Under these conditions, maintaining a given intensity is not only difficult, but sometimes simply impossible. In this case, the concept of "uniform" is somewhat arbitrary - it characterizes only the general orientation of the work. Skiers in this task try to move as much as possible with the same intensity. With a uniform method, skiers can move with different (pre-planned), but constant intensity - weak, medium, and sometimes strong (the main thing is to keep it throughout the entire movement). This makes it possible to use a uniform method for solving various problems, but most often it is used to develop general endurance. At the same time, it is used when moving on slightly rugged terrain and plains (where it is easier to maintain the "uniformity" of the load). In the transitional and preparatory periods, it is used at the beginning to gradually increase efficiency. To this end, you can use a variety of means of a cyclic nature: running, rollerskiing, swimming, rowing, cycling, etc. On snow, the uniform method is widely used in the study and initial improvement of the technique of skiing, in restoring motor skills partially lost in the snowless season, and also for gradually "drawing" into work in specific conditions on the first snow (i.e., to increase overall performance). In the training of beginners, the uniform method is used much more often than in the training of qualified skiers. But sometimes even the strongest skiers use the uniform method as a means of active relaxation between intense and voluminous loads on individual training days, as well as after intense competition. The uniform method can also be used to develop special endurance, in which case the intensity increases, but the duration of work is reduced.

1. 3 .2 Variable method

It consists in a gradual change in intensity when passing a given distance on skis for any time. A distinctive feature of this method is a smooth change in intensity - from medium and sometimes to near-limit, as well as the absence of strict restrictions on the time of change in intensity. When planning the application of the variable method, the coach gives the skier a task, indicating only the total mileage (time) of the training, as well as the number of accelerations and their length for passing with an increased (given) intensity. The beginning of each acceleration, as well as their distribution along the distance, the skier determines from his own well-being, as well as the terrain (as a rule, accelerations are performed on climbs). With the growth of fitness, the intensity of accelerations and the entire load as a whole gradually increases, but there is practically no limit. At the same time, based on the training objectives, the coach can give an exact task for the number of segments, their intensity and distribution along the distance. A certain relief of the training circle of the distance is also taken into account. For example, on a standard 3km training lap, all climbs (of whatever length and steepness included in that lap) are planned to be done at high intensity. The descents are in this case rest intervals, and the plain sections are passed with medium intensity. When assessing the load, the total mileage traveled per session, the number of accelerations in climbs and the mileage (sum) traveled in accelerations are taken into account. The variable method makes it possible to vary the magnitude and nature of the load extremely widely depending on age, training tasks, the level of training of cross-country skiers, etc.

Depending on the intensity and other components, the variable method can be aimed at developing special or general endurance. To a certain extent, with appropriate changes in the components, it can also contribute to the development of speed, but this is not its main purpose (speed is better developed by the repeated method). The variable method, due to its considerable versatility, is widely used by ski racers of any skill and age (novice youths and adult athletes of the highest ranks).

1. 3 .3 Repeat method

It consists in the repeated passage of specified segments with a set intensity. All these parameters are planned in advance by the coach. However, the rest interval between repetitions is not strictly regulated, sometimes its duration is determined by the athlete's well-being. In any case, it should be sufficient for recovery so that the skier can repeat each subsequent segment with a given intensity. The intensity of the passage is planned from the tasks set. The repeated method (on short segments) is used mainly for the development of speed (speed). In this case, the intensity of passage is limiting. However, the repetition method can be planned so that it contributes to the development of special endurance - in this case, the length of the segments increases, and the intensity decreases to strong. This method for the development of these qualities has become widespread at almost any stage of training in the annual cycle and in long-term training. The number of repetitions in one lesson depends on the tasks set, as well as on the age and fitness of the skiers, etc., and the length of the segments and rest intervals remain, as a rule, constant. When preparing for certain distances (with the development of special endurance), the total amount of segments covered in one lesson can be two-thirds for races of 10 and 15 km and about half of the distance for 3 km. When developing speed, the repetition of segments usually continues as long as the athlete is able to maintain maximum speed. In the event that the speed decreases rapidly (after several repetitions), which usually happens with beginners and skiers of the lower ranks, in order to achieve the required (large enough) amount of training load, it is advisable to use serial repetition of segments. In this variant, after several repetitions, the rest interval is noticeably lengthened. Then a series of passes is performed again with a set (normal) rest interval. In this way, several series can be performed. In winter conditions, rest between repetitions is carried out in the form of slow movement, preferably in a place closed from the wind. This allows, on the one hand, to provide the athlete with rest, and on the other hand, slow movement maintains the excitability of the central nervous system. The skier in this case can start a new run of the segment immediately at full speed. With the development of special endurance, rest is usually reduced, and sometimes skiers repeat each next segment against the background of some under-recovery, which, of course, not only increases the load, but also has a greater effect on the development of this quality. Before proceeding to the development of special endurance by the repeated method, it is advisable to conduct several training sessions to develop the quality of the variable method. However, all this should be based on the preliminary development of general endurance by uniform and variable methods.

1. 3 .4 Interval method

It is characterized by multiple passage of segments of the distance with strictly established rest intervals. When training with the interval method, the skier moves continuously along the track (circle), alternating sections with reduced and increased intensity. Intensity (increased) is controlled by heart rate. In each lesson, it is constant, but from training to training, it can vary from strong to near-limiting. The length of the sections passed with increased intensity depends on the tasks set for this lesson, the age and preparedness of the skiers. However, shortened (or medium length) segments are most often used. Accurate regulation of the duration of rest (intensity reduction) in various workouts allows the coach to change the direction of the load and the magnitude of the impact. The interval method is used to develop special endurance. It is most often used in the training of qualified skiers and only after a certain level of development of general and special endurance for through the application of other methods of alternating and repetitive. Strictly limited intervals of rest (no more than a set time) create a certain mental tension. Sometimes each next segment, passed with increased intensity, has to be started against the background of some under-recovery. This "rigidity" of the interval method somewhat limits its use in the training of young men. Training with this method should be carried out under strict intensity control by counting the pulse immediately after the segments passed with increased intensity at the end of the rest intervals. Immediately after the end of intensive work, the pulse rate should be in the range of 160-170 beats / min, and at the end of rest - 120-140 beats / min. To increase the total amount of load in a training session, you can use the interval method in a serial version. In this case, the pulse rate at the end of rest between series can be 100-120 bpm. Examples of interval training include: 1) alternating increased load (1.5-2 minutes) with a decrease in intensity (1-2 minutes); 2) increased intensity (4-5 min), decreased intensity (relative rest) (2-2.5 min). In the above variants, the indicated alternation is repeated many times while maintaining a constant rest interval. The number of repetitions depends on the objectives of the training, the age, fitness and qualifications of skiers, the period and stage of training.

There may be other options for training with the interval method. If, due to insufficient training, the skiers are not able to maintain the specified mode, then after several repetitions it is possible to lengthen the rest interval by about 2-2.5 times, and then switch back to the planned mode (combination of temporary periods of load and rest). This is the so-called serial version of the interval method. To accurately carry out the planned work, it is necessary to specifically select training circles with the required length of ascents and descents. Usually intensive movement is planned when overcoming climbs.

1. 3 .5 Competitive method

This is the conduct of classes or control competitions in conditions as close as possible to the conditions of the most important competitions of the season. It is characterized by competitive intensity and requires the skier to fully mobilize all his abilities. At certain stages of preparation, this method can play the role of the main form of training (training), for example, during the period of getting into sports shape shortly before the main starts of the season or during periods between important starts of the season, when they are separated by a significant period of time. In such cases, the competitive method is used to maintain a high level of sports form (preparedness). Competitions, when a certain level of fitness is reached, play an important role in the development of the special preparedness of skiers, the further improvement of technique and tactics, in the development of special volitional qualities, and most importantly, in achieving the highest sports form. Competitions are of great importance for the further improvement of the tactics of the ski racer, gaining experience in the fight against various opponents and in various conditions. However, in the training of young skiers, the competitive method is used to a limited extent. Here it is very important to devote most of the time to technical and physical preparation.

1. 3 .6 Reference method

It is used to test the preparedness of a ski racer at various stages and periods of the annual cycle. For this purpose, pre-planned tests are carried out on one or a whole set of exercises. Control over the growth of preparedness and the level of development of individual physical qualities is carried out regularly, throughout the year, but most often at the end of monthly training cycles or at the end of stages of periods. In summer and autumn, such tests are carried out using a set of exercises to determine changes in the level of general physical and special training. Various tests are included in the set of control exercises, but the main requirement for them should be that they reflect the level of development of all the most important muscle groups and other physical qualities. At the same time, tests should also reflect the level of special preparedness.

conclusions

1. At the winter stage of the preparatory period, the main tasks are solved - the development of special qualities (primarily endurance, speed endurance and speed-strength qualities), as well as training and improving the technique of skiing, improving tactical skills and educating moral and volitional qualities.

All methods, depending on the tasks, periods and stages of training, age and individual characteristics, qualifications and fitness of skiers, are used in combination and with their varieties, which ensures high sports results with all other training components.

2. On the basis of the study, we can draw the following conclusion: a more effective method of physical training is the method proposed by Alexander Filipovich, according to which the first group trained. Athletes showed the greatest increase in sports results, more stable performances in competitions throughout the 2008-2009 season. This confirms our hypothesis that the early start of the winter stage of the preparatory period contributes to an earlier set of sports form and a longer retention of it by racing skiers.

Bibliography

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