cross country ski training page 1

My Cross Country Ski Training
Summer Training
Week 5 (June)

riding dirt

This series shares my cross country ski training activities, and here we are in Week 5 of this training year. It's the start of the Summer Period, a 4-week series during which I will drop my hours and build them up again to a total that is higher than the first 4-week period last May (40 hours this period vs. 32:15 last period).

So, here we go with two interval sessions per week, two strength/core workouts and an overdistance, with all of these increasing in volume. It's not time to increase intensity too much by pulling out the stops and putting the pedal to the metal though. But, at least I get to have some L4 fun now! Wondering what's L4? Scroll down for the KEY. (Photo credit: thanks Christopher Schmidt!)

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 here goes Week 5...

Week 5 AM/PM Mode 1st of 4-Week Period: a variety of modes, bike, run, may kayak or roller ski if desire. 1-2 workouts/week @ L3. Can go into L4 gingerly. Add some weight, ski specificity & plyometrics. Goal hrs: 8:30 (of 40 for the 4-week period) Hours
Mon AM
Tue AM Run L1 trails w.6x20sec accel's/1min OFFs walk 15min Run 30min 00:30

Strength w.5min cycle warmup core&arms w. 10lb.weight Choose from this list:
1.Short step hop running R-L-R-L for 10 ft;
2.Hop scotch short step hop L-R in, L-R out etc for 10 ft;
3.Hop scotch both feet in, both feet straddle for 10 ft;
4.Sideways hopping scissor legs for 10 ft. to R. then L.;
5.Russian Twists v-sit w. 10lb. weight;
6.Weighted situps cross arms weight on chest;
7.Dumbbell Romanian deadlift - handweight travels hips to knees;
8.Goblet squat - all the way down, knees wide, hold goblet high
at chest;
9.One leg on box behind, bend standing leg, weight in hand on
standing leg side;
10.Step ups - onto box, two weights in hands, lift back leg
11.Standing curl - weight behind head - triceps up and down;
12.Tricep bench dips;
13.Tricep Pushups;
15.Front plank;
16.R and L plank
17.Pulldowns on the weight machine

Wed AM RdB Tempo Intervals: my pre-race warmup: 15min L1, 3min L2, 3min L3, 4x20sec accellerations; then 2x (15minL3/5minL1) Keep it L3! Can rise to L4 in last few min of last interval.(Total for this workout is 30min of ON) 01:31

Thu AM Run L1 running on hard surface asphalt 15min warmup walk; 30min L1 w. 6x20sec accels; cooldown walk 00:30

Fri AM Run Hill Intervals: 10minL1, 2x3minL3, then 6x (2minON/2minOFF) Steep hill. Stay L3! Should not rise to L4 until end of last 2 intervals. 01:00

Sat AM RdB Overdistance: cycling gravel roads 32 miles 03:18

Sun AM Run L1 15min walk down to the lake, 45min run, 15min FastWalk back up steep hill 01:01
  PM WT RM Strength w. 5min cycle warmup core & arms w. 10lb.weight (same as last Tuesday above) 00:20
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.)

Resources for training with 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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