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Your Gold-Medal Game Plan: Speed
 Text by Greg Melville   Illustration by Aaron Ashley

Olympic Training Secrets
Endurance | Power | Speed | The Truth About DHEA

Casey FitzRandolph, Speed Skating
FitzRandolph, 29, took up speed skating at age four in Wisconsin the same winter Heiden made history in Lake Placid, New York. In 2002 FitzRandolph won gold in the 500-meter (547-yard) sprint, making him the world's fastest man on ice.

Main Ingredients: "Speed skating demands power and explosiveness," says FitzRandolph. "But if you don't have endurance, you start to pay the price after your first lap."

How He Prepares: During peak season, FitzRandolph works out five hours a day, split evenly between strength and endurance training. During the summer, a majority of his distance workouts are on a road bike, which engages similar muscles to speed skating.
 Illustration: Exercise Biking
STEAL THIS MOVE: This tempo workout will improve your endurance when tackling hills on a bike. You can do it on the slopes or trail with a flat area at its base or try using a resistance trainer. 
• Ride for 15 to 20 minutes as a warm-up.

• Pedal uphill at a sprint, about 80 percent of your maximum pace, for 45 seconds to a minute.

• Glide down the hill, and ride slowly on the flats for six minutes.

• Repeat six times.

• Ride for 10 to 15 minutes as a cooldown.
Keep in Mind: Your goal is consistency of speed from the first rep to the last. If you can't keep pace, you've reached the point of diminishing returns.

Olympic Training Secrets
Endurance | Power | Speed | The Truth About DHEA

Pick up the December 2005/January 2006 issue for our annual coverage of the best of adventure, your guide to everything cool with 15 sports trends, 14 astonishing adventurers, and 45 gear picks that rock.

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