cross country ski training page 1

My Cross Country Ski Training
Summer Training
Week 10 (Start of July)

mid summer training

This series shares my cross country ski training activities, and here we are in Week 10 of this training year. The schedule includes two intensity workouts each week. I am increasing the time spent in intensity efforts, a little at a time. My workouts are emphasizing more upper body, core and plyometrics. I'm getting into the kayak more, taking out my fast tippy boat for core and balance and fun. However, I am still preparing to go at it with roller skiing, hill bounding and more ski specific workouts. This is a little different from prior years, and I think I am benefitting more now by working on other ski complementary activities first.

People ask me about my kayak. It's actually a surfski, which is a sit-on-top boat with a long fairly narrow hull. My Think Zen is not the fastest tippiest highest performance boat, but it would give a first-timer the shakes and possibly a spill. I also have a much faster all kevlar high performance boat that was made for racing wildwater down rivers. It's a Prijon, and this summer I discovered that inside the hull there is a sticker from when some fast woman raced it in the Olympics! Such a fun discovery! (About the photos: That's Tom and I with friends Larry and Kathy, celebrating after our podium finishes in a hot summer 10-mile trail race. And, thanks to Ian Barnes for capturing me in my Prijon and totally unaware of the beautiful little Bambi in my midst!)

Prijon kayak deer and me

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.

To see prior training weeks, just scroll down and use the navigation buttons.

So let's check out Week 10...


Week 10 AM/PM Mode 2nd of a 4-Week Block: Goal hrs. 13:15 of 47 hr. 4-week Block Hours
Mon AM OFF
PM OFF
Tue AM RUN
&
KYK
Run&Kayak Day L1 trail run 1:10min w. 6x20sec.accellerations then L1 kayaking 45min w.4x40stroke accels 1:55
PM WT RM Strength:15min.warmup cycling then 35min strength/core/plyos w. lots of triceps & weight 15 lb. 1minON/30secOFF for
1.Short step hop running R-L-R-L;
2.Hop scotch short step hop L-R in, L-R out;
3.Hop scotch both feet in, both feet straddle;
4.Sideways hopping scissor legs going R then L;
5.Step-up hop-up on box w. lift knee in front then same but lift leg in back;
6.Partial pllups top, bottom and middle;
7.Pulldowns on weight machine R then L then both together;
8.Leg extensions on weight machine
9.Dips;
10.Front plank;
11.R and L plank;
12.One legged squats, one foot on box behind, weight in hand on standing leg side;
13.Tricep bench dips;
14.Tricep pushups
0:50
Wed AM Run Tempo Intervals: RUN on flat firm surface this time flat for fast turnover, mostly asphalt/gravel. Usual pre-race warmup: 15min.L1, 3min.L2, 3min.L3,(didn't do accels); then 3x(14minL3/5minOFF) Keep L3! (42min.of ON); cooldown 1:45
PM  
Thu AM RdB Ez fun cycling with varied grades rolling hills gravel and asphalt 2:03
PM
Fri AM RdB Intensity Short L3-L4: Friday is Hill Day: 30min total warmup: L1 15min, L2 3min, L3 3min, 4x20sec accels fast legs, L1 until , then L3-L4 uphill intensity. Try to go farther ea. Interval. Went into L4 all intervals. 4X4min hill repeats with ez return to starting spot recoveries. Good hard workout. Rode bike path flat and ez afterwards. 2:14
PM
Sat AM RUN
&
KYK
Run&Kayak Day L1 trail run 45min (fastwalk 10min beforehand) then L1 kayaking 45min w.4x40stroke accels 1:35
PM WT RM Strength: emphasis on triceps - 10min.warmup cycling then strength/core/plyos w. lots of triceps & weight 15 lb. 1minON/30secOFF for circuit until done
1.Short step hop running R-L-R-L uphill;
2.Hop scotch short step hops in-outs L-R in, L-R out uphill;
3.Hop scotch hops both feet in, both feet straddle uphill;
4.Sideways hopping scissor legs going R then L;
5.Step-up hop-up on box w. lift knee lift in front then same with lifts leg in back;
6.4 Full pullups. Partial pullups top, bottom and middle;
7.Pulldowns on weight machine R then L then both together;
8.Leg extensions on weight machine;
9.Dips;
10.Front plank;
11.Tricep pushups;
12.One legged squats, one foot on box behind, weight in hand on standing leg side;
13.Tricep bench dips
0:40
Sun AM KYK Overdistance: kayak 45min then immediately afterward. . . 0:45
PM RdB cycling gravel & road ~1:30 1:35
Week Summary

13:22

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 sports watch with GPS...

A heart rate monitor is an essential tool for cross country ski training, at Lake Tahoe and anywhere! My personal choices have been Garmin and Polar, and each brand has offered me useful features. I really like knowing what level of effort I am expending, and being able to glance at my wrist to see what's up, literally!

Any athlete who has trained all year at sea level, and then traveled to where the air is thin above Lake Tahoe, can attest that it's difficult to "go by feel" when training at such a difference in altitude. Additionally, it's really helpful for staying on your training plan, when you can view your data after each workout, such as heart rates, distances, pace, duration of workout, map of route, and more. Those are features of a sports watch with GPS like I have.


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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