cross country ski training page 1
You are here: Home Page > Activities > Skiing > XC Ski Training > Week 16

My Cross Country Ski Training
Summer Training
Week 16 (Mid August)

kayak racing is good cross training

This series shares my cross country ski training activities, and this is my blog for Week 16 of this training year (which started the first week of May).

kayak racing

Before getting into this week's training schedule, here's a note about the photos on this page. Kayak racing is super cross training for cross country ski racing. Besides, I just love it! Here I am going for it in my surfski racing the paddle leg of a paddle and run duathlon. As for the image on the top-of-page header, that's me racing in a raging snowstorm at the Yellowstone Cross Country Ski Marathon.

This is a high volume week with over 15 hours of training. Since the hours per week are so high, I am cutting the intensity, in order to reach my weekly goal without getting injured or wasted.

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 16...

Week 16 AM/PM Mode 4th of a 4-Week Block: Goal hrs.14:51 15:15 of 51 Highest Vol. Block of Year: Huge Hrs,Zero Intensity,Less Running Hours
Mon AM

Run&Kayak Day: L1 trail run 1:06 hr. then L1 kayaking 48min 1:54

PM WT RM Strength: 25min warmup digging and wheelbarrowing wet dirt up hill
5min jump rope
LADDERS 3 sets of 10 boxes
* One-Ins
* Two-Ins
* Sideways Two-Ins
PLYOS 3 sets of 6
* Two-Leg Jump Ups onto Rock
* One-Leg Jump Ups Push Offs
* Telemark Jumps
* One-Leg Jump Forward
UPPER BODY 3 sets of 6 reps
* Tricep Dips on Bench
* Pullups
* Tricep Dips on Dip Bar
* One-Arm Pulldowns R & L
* Two-Arm Pulldowns
* Plank Front, R & L
Wed AM RdB Overdistance: cycling 3:52

Run&Kayak Day: L1 trail run ~1 hr. w. 6x20 sec. accels then L1 kayaking 45min w. 6x20 sec. accels 1:55

PM RdB Cycling&Running toggle 40 min. to practice transitions 0:40
Fri AM Other Hiking varied grades 1:34


Sat AM RdB L1 including practice for triathlon transition cycling-to-run ona short loop, changing gear each loop 2:11

PM Run L1 trail run directly after cycling to feel the transition 0:10
Sun AM Run L1 road running hard surface 0:45

PM WT RM Strength/Plyos: 15 min. moose hoof/trail run w. poles warmup then
CORE & UPPER BODY 3 sets 1minON/30sec REST unless noted...
* Front Plank
* Right and Left Plank with twists
* Tricep Bench Dips 20 reps
* Full Pullups 6 reps
LOWER BODY 2 sets 30secPer Leg/30sec REST unless noted...
* StepUp-HopUp onto 1 ft. tall box, high knee front
* StepUp-HopUp onto 1 ft. tall box, lift leg in back
* Both Legs HopUp/PushOff 8 in. tall box
* One-legged hopping forward
* In-Out Hopping Both Legs Hop Together then Both To Sides
Week Summary


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.)

Stay Hydrated: Shop for Hydration Drink Mix...

I'm a big fan of Skratch Labs and other hydration drink mixes, especially for the Level 1 long easy distance workouts that are so essential to cross country ski trainin and other endurance sports. Here's a handy link to the Skratch Labs store on Amazon.

Skratch hydration

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 Overall in the following races: Kneissel Rendezvous Marathon, President's Cup Marathon, Ridge to River Iron Woman, Pepsi Challenge 10K, two consecutive years: 10th Mountain Division Biathlon, and Muskoka Loppet
  • First Woman Overall and First Mixed Team wins for three consecutive years: Ski to Sea and Ridge to River multi-sport races
  • Second Woman Overall in the following races: Ski Jeep Challenge Series, Gatineau Loppet 27K Worldloppet Race, Superior Ski Classic Marathon, Grand Marnier Cup Marathon, Yellowstone Rendezvous Half-Marathon
  • Third Woman Overall: Payette Lakes Ski Marathon

  • U.S. Ski Association Cross Country Ski Championships results:
    • 26th Place Women All Age Classes in 20K Freestyle
    • 32nd Place Women All Age Classes (3rd in Class F30-39) 25K Freestyle at Royal Gorge
    • 51st Woman All Age Classes 15K Classic at Lake Placid
    • 2nd Woman Overall in the Masters Category Age 30 and up (First in Class F30-34) 20K Classic at Royal Gorge
  • U.S Ski Association Masters Nationals results:
    • First Woman Overall 25K Freestyle race
    • 6th Woman Overall 10K Freestyle race
    • 6th Woman Overall 20K Freestyle race
  • American Birkebeiner 53K Worldloppet Race Elite Wave starter for two consecutive years finishing 22nd and 29th Woman Overall (5th in class F35-39 both years).

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, and was runner-up in her third year. She won Top Gun at the Washington State Biathlon Championships, out scoring all men and women. Currently, Mary Kay is a member of Ishpeming Ski Club and frequent competitor in cross country skiing, bicycling and kayaking events.


Navigation Links:

View more of my training log...

< previous
Go to Week
> next