cross country ski training page 1

My Cross Country Ski Training
Spring Training
May Week 2

spring training kayaking

This series shares my cross country ski training activities, and here is Week 2 of the new training year. Cross country ski racers ramp up gradually during the first month. Since last winter's races were extra challenging due to exceptionally cold, slow and sometimes pretty darn tough conditions, I'm glad for this slow start, but already looking forward to some fun races coming up this summer, as well!

If you want to know what this series is about, click here to go to the start.

It's 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. So let's check out Week 2...


Week 2 AM/PM Mode 2nd of a 4-Week Period: a variety of modes, bike, run, may kayak or roller ski if desire. 1-2 workouts/week @ L3. Strength workouts. Target hrs. 7:45 (of 32 for the 4-week period) Hours
Mon AM
OFF
  PM
OFF
Tue AM MtB mixed road & trail - focus on turns and flow 01:11
  PM


Wed AM Run Tempo L3 Run 15min warmup, 3x (10min L3/3min L1) go no higher than L3 01:09
  PM WT RM 5min cycle warmup then Strength/Core 1min ON/30sec OFF (Rests) 1.Front plank 2.Side planks 3.Russian twists v-sit 4.Side squats 5.Stepups w.high knee 6.Calf raises 7.Pullups 8.Pushups 9.Russian deadlift (No weights yet) 00:20
Thu AM RdB L1 riding ~45min w. 6x20sec accels/2min EZs 01:10
  PM


Fri AM Run Hill Intervals: Run this time warmup then 6x (2min reach L3 by 1 min then/2min L1) Do not go into L4 01:00
  PM


Sat AM RdB Overdistance social ride with friends 02:13
  PM


Sun AM Run Run for 45min After 15min of Fast Walking warmup (1 hr. duration) 00:45
  PM WT RM 5min cycle warmup then Strength/Core 1min ON/30sec OFF (Rests) 1.Front plank 2.Side planks 3.Russian twists v-sit 4.Side squats 5.Stepups w.high knee 6.Calf raises 7.Pullups 8.Pushups 9.Russian deadlift (No weights yet) 00:15
Total Hours

08:03

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 for a Polar 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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