Training; General Notes; Getting Started: Workouts For New Users; Training General Notes - Concept2 SkiEnerg User Manual

TRAINING

General Notes

Training Log: Start a training log if you do not already have one. You can set up a free online log at
concept2.com, or start your own spreadsheet. It is rewarding to monitor your progress.
Warm Up and Stretch: Ski easily for at least 5 minutes to warm up, then stretch for a few minutes
before continuing with your workout. Stretch again after your workout.
Getting Started: Workouts for New Skiers
Resist the temptation to ski for 30 minutes the first time you try the SkiErg. We recommend
starting with a series of short bouts of skiing, with breaks in between, taking care to master proper
technique from the start.
Your First SkiErg Workout
1. Begin with a minute or two of easy skiing to learn the technique. Keep the cadence
between 25 and 30 spm (slower if you prefer). Follow the technique steps as shown
on page 5, or check out the technique video at concept2.com/ski.
2. Ski steadily and easily for 3 minutes at a cadence between 30 and 35 spm. Continue to
think about good technique while also settling into a comfortable rhythm. Keep an eye
on the Performance Monitor, which will show you how hard you are pulling on each
stroke, how many meters (or watts or calories) you have skied, how long you have
been skiing, your cadence and, if you are connected via a HR monitor, your heart rate.
3. Take a break for several minutes. Try pushing the
the PM to see what is offered. Walk around, stretch, etc.
4. Ski easily again for 3-5 minutes. Depending on what is comfortable for you, your
cadence may be anywhere between 30 and 45 spm.
5. Rest again for 1-2 minutes.
6. Repeat Step 4 once more; twice more if you're feeling really good.
The Second Ski
1. Warm up easily for 5 minutes, thinking about good technique, then stretch.
2. Ski steadily a little harder for 2 minutes.
3. For the next five minutes, alternate 30 seconds of moderate skiing with 30 seconds of
very easy skiing. Cadence can be anywhere between 30 and 45 spm.
4. Ski easily for 2 minutes.
5. Repeat Step 3.
6. Ski easily for 3-5 minutes for a cool-down. Stretch.
and
8
buttons on