How to skate a 10K op sokken

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After van der Poel won gold medals & set World Records in both 5k & 10k events, he wrote a detailed account of his training program appropriately titled "How to skate a 10k". In this document he detailed key training components that he considered major contributors to his Olympic success. Again, if you have the time, this is well worth the.

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Solo skaters learn to push themselves without company. Solo skaters get accustomed to skating efficiently at competition speed. Solo skaters can alter their technique during training and get immediate feedback from the lapboard. "If you're listening to the body when it whispers to you, you don't have to hear it scream."

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With the Winter Olympics less than two years away, van der Poel was on his bike for 4-7 hours per day. The reason for this is that van der Poel sees 10km speed skating performance as the result of two factors: " (1) Competition speed capacity, and (2) aerobic capacity.". In other words, it is your ability to go fast, and your ability to go.

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Very detailed. Just unbelievable, what an absolute legend. Lol, just saw him do the 10k on the allround championship, completely insane. "How to skate a 10k", indeed. 1.9K subscribers in the Speedskating community. Welcome to Reddit's official home of long track, short track, and marathon speed skating! Here we….

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I usually dedicated full weeks either to the 10k or the 5k session. In 5k weeks I believed it to be wise to drop the aerobic hours a little (maybe 25% less compared to a 10k week) to stay energized enough to put down truly fast laps on the ice. The warm-up: 5 min 200W 6 min 260W 3x30" 400W with 30" rest.

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The guide — titled "How to skate a 10K and also half a 10K" — is available for downloa. he released a training guide for anyone who wants to get on his level. The guide — titled "How to.

How to skate a 10K

0. 12.30,74. DOWNLOAD. How to skate a 10k… and also half a 10k by Nils van der Poel.

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Combine Editions. Nils van der Poel's books. Average rating: 4.46 · 28 ratings · 8 reviews · 1 distinct work • Similar authors. How to skate a 10k. 4.46 avg rating — 28 ratings. Want to Read. saving…. Want to Read. Currently Reading.

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My new favorite athlete might be Nils van der Poel. Heck, he might also be my favorite writer. After winning the Olympic gold medal in the 5000m and 10,000m (where he also set the world record), he published a PDF called " How To Skate A 10k.. and also half a 10k " that is simultaneously fascinating and funny, self-confident and self-depreciating.

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The 10k and 5k world record holder gives a detailed account of his training, including a training log. he trains almost always for 5 days and rests for two. He breaks his training down into three blocks: then a threshold phase, where he adds a high volume of threshold work daily, assuming that the aerobic phase gave him the base to handle the.

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The guide — titled "How to skate a 10K and also half a 10K" — is available for download. It contains 62 pages of strategies, practice schedules and tips for skaters who wish to be as dominant.

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Specific begins ~3 weeks before the race season. Starts increasing intensity. He would start doing skating sessions alternating focus between 5k pace and 10k. As his Anaerobic fitness increases, his aerobic fitness is sacrificed. For his main goals he would perform super compensation instead of a traditional taper.

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Warm-up for a 10k. You should arrive at the race about 60 minutes (or more) prior to the start time. This will allow you to settle down, find the bathrooms and get in a good warm-up. Run a very easy 15-20 mins, just like you do before all your hard runs, 10 minutes of easy stretching and then 3 x 30 sec strides starting about 35-45 minutes.

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Hips aligned with the leg doing the push/jump, spine and shoulders also naturally aligned with the rest of the body. Many skaters have told me that the hips should stay parallel to the ice during the stroke. I believe them to be wrong. Hips should rather be aligned to the leg doing the push.

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A good plan will include a variety of different types of workouts including speed work, long runs, easy runs, and strength training as you gear up for a 10K. Whether you're training three or six.