My Cross Country Ski Training Week 45 Final Race of the Season

This series shares my cross country ski training and racing, and this is Week 45 of my training and racing year, which started last May. This week features my final race of this season.

First, about this week's images. That's me in my final race of the season, and also celebrating afterwards with fellow racer friends. As for the top-of-page header image, that's me racing in a raging snowstorm during the Yellowstone Rendezvous cross country ski marathon.

My Final Race of the Season

Approaching the final race with a bit of trepidation, hoping to have an exciting experience even though my physical therapy has been super uncomfortable (even though my instructions have been not to do anything to the point of pain). So, I went off to the race, and how did it work out? Good!

What did I do best in my last race of the season? I was happy with my racing on the hills.

What could I do better next time? I think that improved technique on the flat terrain could yield faster speed. Therefore, improving my skating on gradual terrain is something to explore when training for next year's race season.

This blog is based on my cross country ski training, and the info. is provided just for those who are curious about the kind of training cross country ski racers enjoy doing to get ready for winter fun at Lake Tahoe and beyond. When all weekly posts are complete, this blog shows an entire training year, based on US Ski Association and professional coaching plans for middle distance cross country ski racers. It's the kind of detailed information I wish I had early on in my ski racing. So enjoy! You can view more of my training log by clicking on one of the navigation links below.

So let's check out Week 45...

Week 45	AM/PM	Mode	Workouts description: Goal 6 hrs. Final Race of the Season: Taper & enjoy it! Only one intensity this week (the race) and no strength workout. OFF on Mon. and 2 days prior to the race.	Hours
Mon	AM	WT RM	OFF - Physical therapy exercises and hamstring stretching strengthening rehab routine 2x/day (15 min) and every-morning balancing and strength routine (10 min.) and weight bearing hike.	0:30
	PM		OFF
Tue	AM	WT RM	Physical therapy exercises and hamstring stretching strengthening rehab routine 2x/day (15 min)	0:15
	PM	Run	Light and easy run down to the lake and along the lakeshore. 10 min. warmup hike then 35 min. running L1	0:45
Wed	AM	SSK	Choose really flat terrain and do a lot of double poling. Use that upper body to give your legs more rest for the upcoming race.	0:45
	PM	WT RM	Physical therapy exercises and hamstring stretching strengthening rehab routine 2x/day (15 min)	0:15
Thu	AM		OFF - Physical therapy exercises and hamstring stretching strengthening rehab routine 2x/day (15 min) then took an easy walk for an hour. My physical therapist added the following exercises to my routine. (To see the other exercises I am doing, use the navigation links below to go to last week's log for Week #44)...	0:15
	PM		OFF
Fri	AM	SSK	Pre-race day. Skate ski course easy w. 4-6 10-20sec. accelerations	0:45
	PM
Sat	AM	SSK	25K Skate Race: Usual warmup 15min.L1, 3min.L2, 3min.L3, 4x20sec.accels.	2:45
	PM
Sun	AM	WT RM	Physical therapy exercises focusing on hamstring, upper torso, piriformis and gluteus minimi stretching strengthening rehab routine 2x/day (15 min). An easy walk is part of this rehab plan, and also important for keeping up with weight bearing exercise. Below is the upper torso exercise I am doing...	0:30
	PM	SCL	Easy recovery classic skiing in new cold fluffy snow.	1:00
Week Summary				7:45

KEY: The references to L1, L2, L3 and L4 in the spreadsheet refer to heart rate zones, with L1 being lowest heart rate. A general way to think about these heart rate training zones is: L1 is Level 1 - very easy to talk, L2 is Level 2 - easy to talk, L3 is Level 3 - difficult to talk marathon race pace, L4 - cannot talk 5K race pace, L5 - WFO sprint pace maximum speed. Key to modes of training: Ski Walk/Bound SW/SS, Ski Skate SSK, Ski Classic SCL, Rollerski Skate RSSK, Rollerski Classic RSCL, Road Bike RdB, Mountain Bike MtB, Kayak or Row KYK, Double Poling DP, Weight Room/Strength WTRM. (For in-depth information about training plans, periodization of training and all the details that go into making up a training year, please look for CXC Academy or another training organization for that kind of detail.)

Shopping links: heat pads

My doctor mentioned that getting rid of the soreness from proximal hamstring tendinopathy requires some heat to increase blood flow to the area, which is at the top of the hamstrings. So, I decided to find a heat pad to sit on. However, I found that many heat pads warn against sitting on them, because of overheating risk. After purchasing a heat pad that is rated for sitting on, I want to share that the heating pad that I really like is Kingleting Heated Seat Cushion. This heated seat cushion includes a controller that allows me to choose the temperature and set a shut-off timer. It also has plug-ins for the cigarette lighter in our vehicles, as well as wall outlets in our house. Kingleting makes a variety of heated seat cushions.

DISCLAIMER: All sports including Cross Country Skiing have inherent risks. This training page is provided as information only. It is not a prescription for training. It is provided without the benefit of assessing the reader's health, fitness or skill. It is not a substitute for qualified personal coaching. Obtain a doctor's medical assessment before engaging in strenuous exercise. By reading this page, you agree to indemnify the author and any associated entity from any harm you may incur if you decide to follow the training program, and you agree you are at your own risk and that you hold harmless the author and any other associated entity.

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