This is Part Four in a series on preparing for the World Masters Cross Country Ski Championships in Klosters Switzerland March 2017. Part One gives an overview of the training program, Part Two puts structure upon the fundamental training approach, and Part Three outlines the strength training portion of the program. Here in Part Four an analysis is presented that determines the required average race pace needed to be in the top three in the M07 and F06 age categories.
Although snow conditions and weather can play a significant role, average pace per kilometer for races is a good indicator of where an athlete needs to be to be competitive. The annual World Masters Cross Country Skiing Championships has kept generally good records of the finish times for all competitors over the years. This enables one to analyze their particular age group finish times over the various distances and techniques of competitions for many years. I have done this for Team Bumble Bee for me (Bumble) an M07 and for Bee an F06.
The data for this is available using a combination of data from the World Masters Cross Country Skiing website and the FIS website. Generally the data is not in .csv or other excel-compatible formats so it needs to be collected in a manual format that will be prone to typos and other issues typical of manual transcription of numeric data. So the data presented here might have a few mistakes but it will be indicative of the needed skiing pace for placement in the top three for each age group. There are issues with some of the datasets. For example, all of the men’s results for the 2012 Oberweisenthal Championship are not available. Over the past year I have sent numerous emails to the World Masters organization and to the FIS giving them a detailed list of the missing results but have received no response nor have any of the datasets been fixed. So these data are just left blank in the analysis shown below. The data are shown in a format of h:m:s:base 60 fractions of seconds. So the fractions of seconds value should be divided by 60 to get the fractional seconds. Of course the fractions of seconds value is of no consequence to the overall trend analysis of pace. For those who want a fractional second understanding I suggest you go to the databases listed above as I have rounded the finish times to the nearest minute or second depending on the race finish time length.
Table I and Table II present the times and calculated average pace for the top three M07 and the top three F06 finishers for the World Masters Cross Country Ski Championships from 2011-2016. As noted above, some data are not available. Also included in the tables is the average time and pace for the top three finishers.
Obviously course conditions and weather play a significant role in finish time/pace for a given race and that can clearly be seen in the data presented. However general guidance on required pace ability for a top three finish can be reasonably gleaned from these data and is presented in Table III below. There is also some influence in this analysis on exactly who was in each race but observations will confirm that it is a fairly consistent group of top performers (like Italians Gianpaolo Englaro in classic races and Guido Masiero in freestyle races in the M06-M07 age group) so the times and paces should be representative.
Based on the data presented here, for a top three finish in the M07 age group, it is necessary to be able to ski a short free style race (5-10 km) in good conditions at a 2:30 min per km pace and a short classic race (5-10 km) in good conditions at a 2:55-3:00 min per km pace. At the longer distances (15km-30 km) a freestyle pace of 2:30-2:40 and a classic pace of 2:50-3:00 minutes per km will be necessary for a top three finish in good conditions.
Also for a top three finish in the F06 age group, it is necessary to be able to ski a short free style race (5-10 km) in good conditions at a 2:35-2:50 min per km pace and a short classic race (5-10 km) in good conditions at a 2:55-3:00 min per km pace. At the longer distances (15km-30 km) a freestyle pace of 2:55-3:05 and a classic pace of 3:00-3:15 minutes per km will be necessary for a top three finish in good conditions.
"What's measured improves." Peter Drucker
In preparation for the competitive season it is important to understand where you are with respect to pace so that you can monitor your improvement and also to enable reasonable expectations come race day. This is why it is important to include in your training program regular time trials at known distances conducted on the same course. Note the time/pace, the course conditions, and where you thought you might be able to be a bit quicker (and why). These data feed back into your program for identifying areas of needed improvement and to validate the efficacy of your current training load and interval protocols. Regular time trials are one of the most powerful tools one can easily self-generate to guide your training.