Long Track Practice Programs Originally prepared by Mike Rivet, Long Track Coach, Ottawa Pacers SSC

General Instructions for using these Programs These programs can be used at the early morning practices at the oval. Track usage The program should be done on the inner and outer racing lanes, the warm up lane on the innermost section of the track should be reserved for resting laps, equipment adjustments, etc. There may be some recreational speed skaters on the track, so be sure to respect the areas of the track that are designated for different purposes. The recreational skaters should be either on the warm up lane or the outer racing lane during the morning sessions. Please take care to avoid passing close to the recreational skaters when doing fast laps. If you havent been on a long track oval before, you should take some time to familiarize yourself with the track, identifying the front and back straightaways, the lane markings for the warm up lane and the two racing lanes, and the various start and finish lines. Unless the track is crowded, there will not be any track markers or pylons set out during the morning practice times, so you should know where the boundaries are.

Level of effort Where a level of effort is indicated, unless youre working with a heart rate monitor, this should be your perceived level of effort: o 70% should be a fast pace, but one you can sustain for a long time o 80% should be just outside your comfort zone o 90% should be a pace you can only sustain for a short time.

Program structure The program will consist of: o A standard warm up that should be completed before every days program o A series of laps or drills o A series of starts followed by a cool down o A daily focus that should be incorporated into all activities for that day The program is laid out as a series of days, intended to be done in sequence. As each skater will attend a different number of practices each week, no breaks are incorporated into the program, but it is assumed that rest days and days with coached practices will also be incorporated into each week.

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Long Track Practice Programs Originally prepared by Mike Rivet, Long Track Coach, Ottawa Pacers SSC

DAY ONE 1.) Warm up Warm up laps should be done in the outer racing lane. For accelerations, move to the inner racing lane. 5 laps continuous at a moderate speed, focusing on good technique Rest 1-2 laps 5 more technical laps Rest 1-2 laps 6 x 200 metre accelerations (candy canes) from a moving start, resting 1 to 1 laps between each acceleration o 3 accelerations starting at the beginning of the straightaway and continuing to the end of the turn, building speed continuously through the acceleration o 3 accelerations starting at the beginning of the turn and continuing to the end of the straightaway, building speed continuously through the acceleration

2.) Workout Workout laps should be done on the inner racing lane. However, if the track is not crowded, it is a good idea to skate close to the lane markings for the outer track at first to help you make the adjustment to the more gradual long track turn. You should attempt to complete the turns without any straightaway strides. Eventually your objective should be to do 8 strides on the straightaway, and an average of 14 crossovers through the turn (more on an outside turn and fewer on an inside turn). 6-3-6-3-6 laps r 5 70% for the 6 laps, 80% for the 3 laps Rest 5 minutes between each set of laps Focus on arm swing 3.) Starts / Cool down Starts At the end of the workout when your body is well warmed up, do 5 starts before your cool down. If the track is not crowded, try the starts from all of the different start lines. If there are a lot of skaters on the track, work from the 1000 M start line in the middle of the outer lane on the back straightaway. Be sure that the track is clear and that you arent obstructing other skaters when practicing starts. Cool down - At the end of the workout, do a series of easy laps to cool down and clear the lactic acid from your legs.

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Long Track Practice Programs Originally prepared by Mike Rivet, Long Track Coach, Ottawa Pacers SSC

DAY TWO 1.) Warm up: see Day One 2.) Workout: 4 x 8 laps @ 70% r 5 Focus on recovery 3.) Starts / Cool Down: see Day One

DAY THREE 1.) Warm up: see Day One 2.) Workout: 8-4-8-4-8-4 laps r 5 (70%/80%) Focus on maintaining good tucked body position 3.) Starts / Cool Down: see Day One

DAY FOUR 1.) Warm up: see Day One 2.) Workout: 6 x (600 M & 800 M) r 2 @ 90% Focus on leg extension in the corners 3.) Starts / Cool Down: see Day One

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Long Track Practice Programs Originally prepared by Mike Rivet, Long Track Coach, Ottawa Pacers SSC

DAY FIVE 1.) Warm up: see Day One 2.) Workout: 4-2-4-2-4-2 laps @ 70% / 80% r 3 Focus on arm swing 3.) Starts / Cool Down: see Day One

DAY SIX 1.) Warm up: see Day One 2.) Workout: 8 x 1 lap @ 90%, r 3, followed by easy laps working on recovery, maintaining tucked position Focus on tempo and in control 3.) Starts / Cool Down: see Day One

DAY SEVEN 1.) Warm up: see Day One 2.) Workout: 6-4-6-4-6-4 laps r 5 (70%) Focus on weight transfer, good body position 3.) Starts / Cool Down: see Day One

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Long Track Practice Programs Originally prepared by Mike Rivet, Long Track Coach, Ottawa Pacers SSC

DAY EIGHT 1.) Warm up: see Day One 2.) Workout: 1-2-1-2-1-2-1-2 laps r 3 Max speed while controlling technique Good body position, stay relaxed 3.) Starts / Cool Down: see Day One

DAY NINE 1.) Warm up: see Day One 2.) Workout: 8 x 1 lap @ 90% r 5 Focus on weight transfer 3.) Starts / Cool Down: see Day One

DAY TEN 1.) Warm up: see Day One 2.) Workout: 2-3-2-3-2-3 lap r 5 80% 2 laps, 70% 3 laps Focus on recovery 3.) Starts / Cool Down: see Day One

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Long Track Practice Programs Originally prepared by Mike Rivet, Long Track Coach, Ottawa Pacers SSC

DAY ELEVEN 1.) Warm up: see Day One 2.) Workout: 1-2-1-2-1-2-1-2 laps r 5 @90% Focus on weight transfer 3.) Starts / Cool Down: 4 starts to max speed (200 metres), then cool down laps

DAY TWELVE 1.) Warm up: see Day One 2.) Workout: 8 x 1 lap r 5 @90% Max speed while controlling technique Good body position, stay relaxed 3.) Starts / Cool Down: 4 starts to 100 metres, then cool down laps

DAY THIRTEEN 1.) Warm up: see Day One 2.) Workout: 1.5-2-2.5-3-2.5-2-1.5 laps Focus on weight transfer 3.) Starts / Cool Down: see Day One

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Long Track Practice Programs Originally prepared by Mike Rivet, Long Track Coach, Ottawa Pacers SSC

DAY FOURTEEN 1.) Warm up: see Day One 2.) Workout: 2-3-2-3-2-3 laps 80% 2 laps, 70% 3 laps Focus on recovery 3.) Starts / Cool Down: 4 starts to max speed (200 metres), then cool down laps

DAY FIFTEEN 1.) Warm up: see Day One 2.) Workout: 6 x 1 laps max speed 2 x 5 laps working on weight transfer 3.) Starts / Cool Down: 4 starts to 100 metres, then cool down laps

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