cross country ski training page 1
You are here: Home Page > Activities > Skiing > XC Ski Training > Week 15

My Cross Country Ski Training
Summer Training
Week 15 (Mid August)

what me winter?

This series shares my cross country ski training activities, and this is my blog for Week 15 of this training year.

With summer in full swing and fall not quite ready to arrive, cross country skiers are in the midst of their highest volume training periods of the year. Now is the season for perseverance. After last week's 12:30 hours, this week features about 14 1/2 hours that are designed to increase endurance, speed and strength. It feels like an accomplishment to finish up each training week, with Sundays marking the completion of: lots of long easy distance, more ski specificity, 2 strength workouts with plyometrics, and two intensity workouts during the long week. Yay me! I did it! (About the photo: It's only August and I am already longing for the upcoming season of cross country ski racing! That's me finishing a snowy half-marathon.)

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. You can view more of my training log by clicking on one of the navigation links below.

So let's check out Week 15...


Week 15 AM/PM Mode 3rd of a 4-Week Block: Goal hrs. 14:30 of 51 hrs. Highest Volime 4-Week Block of the Year Hours
Mon AM
OFF

PM
OFF
Tue AM KYK
&
Run
Run&Kayak Day L1 trail run 1:15 w. 4x20sec.accelerations then L1 kayaking 45min w.4x40 stroke accelerations 2:00

PM WT RM Strength:15min.warmup cycling then 45min strength/core/plyos Move Quickly for all exercises
*10 min cycling
*5 min Jump Rope hops
PLYOS 2 sets (1minON/30secOFF)
* One-Ins HIGH KNEES
* Two-Ins fwd HIGH KNEES
* Two-Ins side travel HIGH KNEES
* In-Out Hopping fwd
CORE 2 sets (1minON/30secOFF)
* Rotational Overhead Slam Hopping 1 leg
* Russian Twists 15 lb
* 10 Straight Back Situps Slowly
* Plank front,R,L w. 8 lb weight R&L
LOWER BODY 2 sets (1minON/30secOFF)
* 2 Leg Box Jumpup/Jumpoffs
* Leg Squats 15lb weight
* Telemark Jumps
* Depth Jumps
* Leg Extensions (10)
UPPER BODY 3 sets of 6
* Press Up Pushups
* Dumbbell Swing - one-arm
* Dumbbell T's
* Pushups
* Pullups 10 full, 10 top
* Pulldowns R,L&both arms
* Tricep Dips on dip bar & bench
0:53
Wed AM RdB Intensity Tempo Day: Working toward a 45min road cycling race. Warmup ~30min: 15min L1, 3minL2, 3minL3, 4x20sec accelerations fast legs, then 3x15min L3/5 min L1, SLOW DOWN FOR ROAD CROSSINGS THEN SPRINT OUT OF THEM Don't stay in L4 but low L4 OK and OK to go L4 in last two min, cooldown L1 but rode up our hill so can't avoid higher H.R. L2-L3 there. 1:40

PM


Thu AM RdB L1 cycling 1:06

PM Other Trail hiking directly after cycling, to get acclimated to hopping off the bike and onto my feet. 0:35
Fri AM Run Intensity: L3-L4 intervals: Working toward 27 min road run race in the upcoming triathlon: Warmup fastwalk 15min, 15min.L1, 3min.L2, 3min.L3, 4x20sec.accelerations w.40sec.OFFs. Then 5x6minL3-L4 building into L4 sooner in last 2 intervals/3min active rests,cooldown L1 1:45

PM


Sat AM Run Overdistance: Trail run toggle 10min fasthike/20min running with 6 x 20 sec accelerations 2:25

PM WT RM Strength:15min. Cycling warmup, all upper body and no plyos due to high volume week, lots of running & feel the need for legs to recover.
15 min cycling warmup
All exercises 1 min. ON/30 sec REST
CORE 3 sets:
* Front Plank
* Right and Left Plank with twists
* Russian Twist with 15 Lb.
* Straight Back Situps slowly
UPPER BODY 2 sets:
* Tricep extensions w. 15 & 10 lb.
* Pushoff Pushups
* Tricep Pushups
* Dumbbell Ts with 10 lb & 8 lb.
* 3 sets of 6 pullups per set
1:00
Sun AM KYK Overdistance: L1 Kayak followed by cycling... 1:11

PM RdB ...easy L1 road riding 2:00
Week Summary

14:35

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.


  • First Woman: Kneissel Rendezvous Marathon, President's Cup Marathon, Ridge to River Iron Woman, and Muskoka Loppet
  • Three-Time First Woman and First Mixed Team wins at Ski to Sea and Ridge to River relay races
  • Second Woman at the Gatineau 25K Classic, Superior Ski Classic Marathon, Grand Marnier Cup Marathon, Yellowstone Rendezvous 25K and Pepsi Challenge 10K
  • Third Woman at Payette Lakes Ski Marathon
  • *U.S Nationals 26th of 41 Women All Age Classes in 20K Freestyle
  • *U.S. Nationals 32nd Overall of 86 Women All Age Classes (3rd in Class F30-39) 25K Freestyle at Royal Gorge
  • *U.S. Nationals 51st Woman All Age Classes 15K Classic at Lake Placid
  • *U.S. Nationals (Masters-only race: ages 30 and up) 2nd Woman Overall (First in Class F 30-34) in 20K Classic at Royal Gorge .
  • U.S. Masters Ski Association Nationals (30 and up) First Woman Overall 25K Freestyle race
  • U.S. Masters Ski Association Nationals (30 and up) 6th Woman Overall in both the 10K and 20K Freestyle races

After moving to Lake Tahoe, Mary Kay won several Top 3 Woman finishes in Far West Cross Country Ski events. She joined U.S. Biathlon Association and won two consecutive years Overall Woman at the 10th Mountain Division Biathlon. She won Top Gun at the Washington State Biathlon Championships, out scoring all men and women. After moving to Marquette, Michigan she found that her two Birkebeiner finishes were also something to be proud of. These were 22nd and 29th Woman Overall (5th F35-39 both years). Currently Mary Kay is a member of Ishpeming Ski Club and frequent competitor in cross country ski races.


 

Navigation Links:

View more of my training log...

< previous
Go to Week
> next