cross country ski training page 1

My Cross Country Ski Training
Spring Training
May Week 1

spring training cycling

Getting ready to go cross country skiing at Lake Tahoe or anywhere else where the snow is good in winter? Since good skiers are made in the off season, we start preparation for racing in May.

My cross country ski preparedness is for racing, and I am sharing my workouts with you. Since skiing fast in the mountains and woods is so much fun, and since people often ask what kind of training a ski racer like me does to get ready, here it is. I will post one page per week, and at the end of the training year, voila! Happy cross country ski racing!

My training is based on a 500 hours-per-year plan. That's a good number of hours for me, since I am interested in middle-distance races such as 10 to 30 kilometers, not marathons and not sprinting. In the summer and fall, I enjoy a variety of modes, from running and cycling to kayaking and roller skiing. Some years, I do more kayaking and roller skiing than other years, but this year's focus is starting out with more leg work: running and cycling.

This information 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. Here we go with Week 1...

Week 1 AM/PM Mode 1st of a 4-Week Period: a variety of modes, bike, run, may kayak or roller ski if desire. 1-2 workouts/week @ L3. Start strength workouts. Target hrs. 7 (of 32 for the 4-week period) Hours
Mon AM Run L1 run w. 6 15-20sec accellerations 5Kpace to all-out in the last 5 sec Accelerations Focus: Speed of Movement 1:00

Tue AM RdB L1 Cycling 1:10
  PM WT RM Strength/Core 1min ON/30sec OFF (Rests) 1.Hill on bike 3min 2.Front plank 3.Russian twists v-sit 4.Side squats 5.Stepups w.high knee 6.Calf raises 7.Pullups 8.Pushups 9.Russian Deadlift 0:15
Wed AM Run L1 run 45min (15min walking before&after but 45min running) 0:45

Thu AM RdB L1 & Core L1 riding 45min w. 6x20sec accels/2min easy L1 0:45
  PM WT RM Strength/Core 1min ON/30sec OFF (Rests) 1.Hill on bike 3min 2.Front plank 3.Russian twists v-sit 4.Side squats 5.Stepups w.high knee 6.Calf raises 7.Pullups 8.Pushups 9.Russian deadlift 0:15
Fri AM RdB First Intervals This Year: 15min warmup then 45min running. In the 45min run add 6 x (until reach L3/2min L1) These are pick ups ON is until reaching L3, which is about 1-2min Cooldown until you reach 45min 0:57

Sat AM Other Trail maintenance on steep trail 0:30
Sun AM Run Run/FastWalk toggle 15min/30min running 2:35

Total Hours:


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.)

If you are shopping for a heart rate monitor...

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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