여성 크로스컨트리 스키 국가대표 선수들의 연간 훈련량, 훈련강도 및 주기화 분석 = Analysis of Annual Training Volume, Intensity, and Periodization in Female National Cross-Country Skiing Athletes

다국어 초록 (Multilingual Abstract)

The purpose of this study was to analyze the effects of a systematic periodized training program on the annual training volume, intensity distribution, and physiological performance of female cross-country skiers. To achieve this, a three-phase annual periodization model was applied, consisting of General Preparation Phase 1(April–July), General Preparation Phase 2(August–October), and Competition Phase(November–March). The study results were as follows:
First, the annual training volume for domestic female skiers was 667.72 hours, which is approximately 18–30% lower than the global standard of 800–950 hours observed in elite athletes. The proportion of low-intensity training(LIT) was relatively insufficient, limiting improvements in endurance and aerobic efficiency.
Second, with regard to training distribution, domestic athletes allocated 54%(360.79 hours) of their total training time to roller skiing and on-snow skiing, 23%(155.29 hours) to running, and 23%(151.64 hours) to strength training. In comparison, elite skiers dedicated 450–600 hours to roller skiing and placed greater emphasis on running to enhance basic endurance. The strength training proportion among domestic athletes was relatively higher(23%) compared to the 10–15% seen in world-class skiers, indicating a need for proportional adjustment.
Third, in terms of training intensity distribution, domestic athletes allocated 70.72% of their annual training to low-intensity training(LIT) but exhibited insufficient emphasis on high-intensity training(HIT) during the competition phase. In contrast, world-class athletes focused on LIT during the general preparation phases and strategically implemented HIT during the competition phase to maximize race performance.
Combining these results, it is evident that structural differences in training volume, intensity distribution, and periodization strategies exist between domestic female cross-country skiers and elite-level athletes. To address these gaps, domestic athletes must progressively increase total training volume, adjust the balance between low- and high-intensity training, and implement a systematic annual periodization strategy. These changes are necessary to overcome current performance limitations and enhance competitiveness on the international stage.

목차 (Table of Contents)

• 목 차
• Ⅰ. 서 론 1
• 1. 연구의 필요성 1
• 2. 연구의 목적 5
• 3. 연구가설 5
• 4. 용어의 정의 5
• 5. 연구의 제한점 6
• Ⅱ. 이론적 배경 7
• 1. 크로스컨트리 스키의 생리학적 특성과 에너지 시스템 7
• 2. 여성 선수들의 생리학적 특성 및 훈련 반응 7
• 3. 주기화 훈련의 개념의 적용 8
• 4. 고도 훈련의 생리학적 효과 8
• 5. 여성 선수들을 위한 트레이닝 가이드라인의 필요성 8
• Ⅲ. 연구 방법 9
• 1. 연구 참가자 9
• 2. 실험 절차 9
• 3. 연구 도구 9
• 4. 자료처리 방법 10
• Ⅳ. 연구 결과 11
• 1. 여성 크로스컨트리 스키 국가대표 선수의 연간 훈련량 11
• 2. 여성 크로스컨트리 국가대표 선수의 연간 훈련 거리 14
• 3. 여성 크로스컨트리 스키 국가대표 선수의 연간 훈련강도 17
• Ⅴ. 논 의 18
• 1. 크로스컨트리 스키의 생리학적 특성과 에너지 시스템 18
• 2. 롤러 스키, 런닝, 근력 트레이닝 양의 차이 18
• 3. 연간 주기화에 따른 강도의 차이 19
• Ⅵ. 결론 20
• 1. 연간 훈련량(거리 및 시간)의 차이 20
• 2. 롤러스키, 런닝, 근력 트레이닝 양의 차이 20
• 3. 주기화에 따른 훈련 강도 분포 차이 20
• 참고문헌 22