A true Scandinavian walker gets involved in the festival movement and takes part in competitions. Transformation goes through the stages:
learning walking techniques from professionals;
visiting seminars and celebrations;
participation in a short-distance race (2.5 km);
Participation in competitions at distances of 5 and 10 km;
preparation and participation in half marathons (21 km) and marathons (42 km).
Increasing the level and technical skills of the athlete is faster and more efficient under the guidance of an experienced instructor. The advice and the “outside” view are necessary at the learning stage. When preparing for competitions, the development of a training plan by the competent trainer and the transfer of experience in participating in races will come to the fore.
The training program should:
be aimed at achieving the specific goals of the race participant (speed, time, distance, technicality or simply finishing);
based on the initial capabilities of the athlete;
provide the necessary level of endurance;
prevent the possibility of injury at a distance.
At competitions on Nordic Walking not only speed, but also technology is assessed. And this causes certain difficulties, because in a hurry coordination is lost and gross mistakes are allowed. The coach must monitor the accuracy of the movements of the ward and bring his skills to automaticity. For this it is recommended to use the interval method of training, in which two components are distinguished:
Walking interval with acceleration – where the athlete must go at the highest possible speed without loss of technicality.
Walking interval for endurance – at this time the pace decreases, but the time of classes increases without stopping.
The training plan must correctly distribute the load. Usually, as the indicators improve, the time of classes and the duration of gaps with acceleration are increased. The alternation of intervals and their duration are determined by the trainer. If they are matched correctly, the walker can overcome the distance at a given time and at the end of the race feel good.
We offer an approximate four-week training plan for participating in a 10 km competition.
|A week||Number of lessons||Intervals with acceleration||Endurance training|
|1||2and more||2 x 10 minutes||50 minutes|
|2||2 and more||1 x 10 minutes1 x 15 minutes||1 hour|
|3||2 and more||1 x 15 minutes1 x 20 minutes||1 – 1,5 hour|
|4 (Week of the race)||2In the week of the competition, the last training session is conducted no later than 2 days before the start.||2х20 minutes||1,5 hour|
The subtleties of the process
It is necessary to take into account the peculiarities of the competition route and train on similar tracks. If the race takes place on asphalt or concrete slab, then the boots must be worn on the poles. If there is a dirt road ahead, then the tips of the sticks are left open.
The athlete must choose the force of the push and the angle of the stick for the new conditions, in order to avoid slipping and not overstraining the hands. The coach will help to adjust the posture, find the optimal position of the trunk and head.
In addition to the training program, you need to pay attention to the warm-up and stretching. The choice of exercises is also the competence of the instructor. He will make sure that by the time of the competition the key force muscles of the legs, arms and back are prepared.
No less important is the diet and drinking regimen. In the last week it is recommended to focus on the use of complex carbohydrates, and the proportion of proteins and fats – to reduce. From alcohol it is better to abstain for the entire period before the start.
The rules of training are simple. Adhering to them, anyone can prepare for the 10 km competition.