cross country ski training page 1
You are here: Home Page > Activities > Skiing > XC Ski Training > Week 19

My Cross Country Ski Training
Summer Training
Week 19 (In September)

roller skiing at the lake

This series shares my cross country ski training activities, and this is my blog for Week 19 of this training year.

This week, I'll admit that the high volume of training is pretty taxing on my body; but, so far so good! As long as I can rub out any little nits that crop up, like a little heel soreness after last week's road running time trial, then goody goody the fun of training goes on and on and Yay! for that.

This week's 14 hours will be followed by next week's 16-and-a-half-hours, which will be my highest volume 4-Week Block of training for this year. So, I'm making sure to go easy enough when the training plan says to, but this week I also get to enjoy a fun time trial full of gnarly adventure running in a race that includes on hills, roots, rocks, sand, a bog and lots of friends who I love to race with!

At the end of each long week, I celebrate that I have accomplished my training goals. Training for cross country ski racing is a fun game to play, and I play it every day, making sure to do all the workouts and enjoy the promise of increasing fitness.

roller skiing at the lake

About the photo: That's me on my first roller ski session of the year out along the lakeshore. Taking photos of one's self during training is useful, since it helps with self-evaluation. Plus, selfies are fun!

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 19...

Week 19 AM/PM Mode 3rd Week/4-Week Block: Goal hrs. 14 of 50 hr. 4-Week - Only 1 intensity this Long Week with a time trial on Sat. Hours
Mon AM

Roller Skiing ~1 hr. L1 w. 3x10min. DP only, then Cycling road and gravel ~1:10 2:15

PM WT RM strength:
10 min trail run
5 min jump rope
One ins - 10 boxes - high knees&fast
One ins - into box out to side of box and go 10 boxes
Two ins & outs: both legs in then out 10 boxes

2 x 10 Rotational overhead slam one leg hop
do these without the ball
2 x Russian Twist 1 min. 15 lbs. fast
2 x leg flutter fast 30 sec. head up
1 x 10 straight back situps SLOW to Vertical

Upper Body (Mostly)
3 x 6 Press Up Pushups from knees with pop up to vertical
3 x 6 Dumbbell Swing One Arm between legs w. squat w. 15 lb. weight
3 x 6 Dumbbell Ts up then out then in then down w. 15 lb and 10 lb. Hand weights
3 x 6 regular pushups
3 x 6 Pull Downs on weight machine, Right Arm Left Arm then increase weight and both arms
3 x 15 Tricep dips on bench with elevated legs
3 x 10 Pullups
3 x 6 Tricep dips on dip bar
3 x 10 Leg extensions on weight machine
Wed AM Run Run FastHike toggle on upcoming 5K trail run route 2:03


Thu AM RdB Road and Gravel flat L1 riding 2 days before time trial, so no running 2:03


Fri AM Run
RUN > 30min then Roller Ski 1hr. w. 10min. single sticking and 10min. dbl. pole only 1:45


Sat AM Run intensity: 5K Trail Adventure Run Time Trial w. usual warmup 10min fastwalk, 15min L1, 3min L2, 3min L4, 4x 20sec accels 1:30

PM WT RM strength: warmup 10min cycling
(All 3 sets except 2 for the Situps)
3 x 20 Side Planks w. Twist & 10 lb. weight
3 x 1 min. Russian Twist w. 15 lbs. fast
2 x 10 Straight Back Situps SLOW to Vertical
3 x 1 min. Super Chickens
3 x 15 Tricep dips on bench with elevated legs
3 x 6 Full Pullups
Sun AM MtB overdistance: technical trails, gravel, sand and asphalt 2:41


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.)

Summer Training Gear: Shop Roller Skis...

Did you know that you can actually find many roller skis on Amazon? I was a little surprised to even find a variety of binding choices, including NNN SNS and more for roller skiing.

roller skis  carbide tips and roller ski bags

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