SPEED - the workout

I received a question about a specific speed workout via email recently. On paper, the workout looks like this: 3(6x30s) start, drop-in, transition speeds.

Many teams (including the USST and SV ODT) do this or a similar workout to reinforce technique, tempo and reaction time during specific parts of a race. It is a series of short sprints that practice taking off quickly, changing technique and tempo with an emphasis on speed.

We do each of the 3 specific intervals 6 times (3 sets of 6) and run each set to completion before starting the next. We take 3 minutes rest between each interval and 10 minutes rest between sets. Each interval is between 15 and 30 seconds and the entire workout takes about 2 hours.

Starts begin at a complete stop and often use a mock starting gate (complete with starting wand and exact world cup geometry). These speeds get the athlete use to reacting quickly to a gun or voice command, training fast-twitch muscles to go from zero to top speed as quick as possible. They are the shortest interval in this workout, around 15 seconds total. This video is cropped short but shows the actual start.

Kate Whitcomb - classic speed, starts

Drop-ins start by going down a slight hill, using gravity to help reach a higher speed than our own propulsion allows. Drop-ins reinforce technique at high speeds and teach one to ski at a faster speed than attainable without aid. The interval starts once you are up to speed, moving as fast as possible to keep the momentum. These can also be done by getting pulled up to speed (slightly more dangerous, perhaps) and should ideally be done on a nice stretch of road with little or no traffic.

Colin Rodgers - freestyle speed, drop-in

Transitions are speeds that have either a sharp enough corner or grade-change to force technique or tempo to adjust. In lake placid, the team went from a flat, double pole, into a steep enough hill to run (or stride), shown in Andy Newell's video. In Sun Valley, our transition course includes a sharp corner on a hill, which demands tempo and technique changes (as well as positioning when done as a group).

C. Rod, E. Fag & S. Ham - Freestyle speed, transition

I hope everyone is enjoying the cool fall weather. Temperatures have been ideal for training in Ketchum this week. Sun Valley has started blowing snow on Dollar mountain and there is some natural stuff on Baldy. I hiked through about a foot of snow yesterday, en route to Pioneer Cabin and ate some while running Baldy earlier in the week. Snow is here and West is just weeks away. Game on!