My Cross Country Ski Training
This series shares my cross country ski training activities, and this is my blog for Week 18 of this training year.
Wheee! Here we go with cross country ski specificity. This means that my workouts will involve activities that are as much like cross country skiing as possible, from now until the snow flies. This week features some interesting workouts for moose hoofing intervals and roller skiing, as I turn my attention toward preparation for ski racing this coming winter.
About the photo: I'm moose hoofing along the trail after after Wednesday's intensity workout. Don't ask me why it's called moose hoofing, but it felt great to mimic ski striding and bounce my way up the hills! And the circle photo is the Me I'm working toward.
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 18...
|Week 18||AM/PM||Mode||2nd Week/4-Week Block: Goal hrs: 11:30 of 50 hr. 4-Week Block – Regularly roller ski and moose hoof until it snows||Hours|
|Tue||AM||RSSK||Roller Ski then Cycling this morning||0:40|
|PM||RdB||L1 cycling right after roller skiing||1:20|
|Wed||AM||SW/SS||intensity: short intervals moose hoofing & trail running the downhills. Warmup 15min L1, 3min L2, 3min L4, 4 accels, then 6 x 3:00 min ON, 2 min OFF or recovery back down to starting point. Start in the same spot each time and gradually increase in pace. Mark where you end your first interval and continue to get past your marker each time. cool down 10-20 min easy||1:20|
|Thu||AM||MtB||Trail cycling 1:06 then road riding Get ready for a little cyclocrossing this fall||1:30|
|PM||WT RM||strength: warmup w. 10 min trail run then 5 min jump rope
All exercises fast (strength plus speed equals power)
Ladders 2 sets. This is short stepping/run hopping w. short travel as if stepping in a safety ladder on the ground. All exercises 10 reps:
* One ins w. high knees
* Two ins in in outout- 10 boxes
* Two ins traveling sideways front front back back – 10
* Hop both legs out then in 10
Lower Body 3 sets. All exercises 6 reps
* Both Legs Hop Up and Push Off 8” rock
* Single Leg Hop Up and Push Off 8” rock w. high knee front
* Single Leg Hop Up and Push Off 8” rock w. other leg back
Core 3 sets. All exercises 1 min. ON / 30 sec. OFF:
* Front Plank
* Side Planks w. twist & 10 lb. weight every other
* Russian Twist w. 15 lbs.
* Tricep Push ups/Pop up to vertical from knees
* Leg flutter fast w. head up
* Straight back situps SLOW to Vertical
* Pullups 6 reps.
* Tricep Bench Dips 15 reps.
|Fri||AM||RSSK||roller ski w. 30min. Dbl. Poling mixed in & 8x20sec.accels (4 DP and 4 V1 field skate)||1:30|
|PM||Run||Trail and Gravel running right after Roller Skiing||0:30|
|Sat||AM||MtB||Trail riding technical turns, roots, rollers, sand and gravel||2:03|
|Sun||AM||Run||intensity: 5K with usual race warmup: 10min. fast walk, 15min L1, 3min L2, 3min L3, 4x20sec accels||1:03|
|PM||WT RM||strength: mostly core and triceps||0:30|
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.)
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.
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.