cross country ski training page 1
You are here: Home Page > Activities > Skiing > XC Ski Training > Week 23

My Cross Country Ski Training
Fall Training
Week 23 (It's October!)

Fall roller skiing

This series shares my cross country ski training activities, and this is Week 23 of my training year, which started last May. Wow! Time is flying and here we are at the start of October! This is a high volume week with over 14 hours of activities. Aside from the extra training hours, my schedule is similar to last week, but this week winds up with a fun 5K trail race on the ski trails at our cross country ski club. It's always fun to get together with other skiers to help prepare for the event, and then go all out on race day.

Fall bicyling with Tom

About the images: Cycling is a big part of my training for cross country ski racing. It's a great way to achieve long easy distance hours, plus nice for non-impact recovery, especially after plyometric workouts. Thanks to Tal and Holly, awesome tandem cyclists from Chattanooga, TN, for capturing this beautiful image of us on last weekend's gravel ride. Also pictured is me at a fall cyclocross, Trek CX in Waterloo. I would like to do at least one cyclocross this fall, depending on the weather.

Always Working on Technique

Another big part of cross country ski training is to constantly work on improving technique. Everybody who participates in this sport will testify that we are always studying how to ski faster by skiing better. Ever since taking my first lessons from a PSIA Certified Ski Instructor, my ski racing has benefitted from the advice and instructions of hundreds of fellow ski racers and coaches, many of them who reached the pinnacle of the sport in International competition.

However, the most comprehensive and productive approach to improving cross country ski technique has got to be NordicSkiLabs.com. After I happened upon the NordicSkiLab introductory videos on youtube, I just had to subscribe in order to constantly learn what ways of moving will make me a better cross country ski racer. Nobody pays me to provide these links, by the way. I just like to promote good resources for cross country skiers.

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 23...


Week 23 AM/PM Mode 3rd Week/3-Week Block: Goal hrs. 14:15 to get to 35 this 3-Week Cycle This week: 3 intensity workouts, 3 roller ski workouts, 2 strength Hours
Mon AM
OFF

PM
OFF
Tue AM RSSK intensity: VO2Max L4 intervals RS Warmup 15min L1, 3min L2, 3min L3, 4 accels, then 4x(4min L4 / 4min OFF or recovery back down to starting point). On hill. Start in the same spot each time and plan your intensity so that you gradually increase in pace and get past your marker each time. cool down 10-20 min easy. One coach said, "Once you've built a base of VO2max intervals, you can increase the number or duration of intervals to 5 x 4 min, then 5 x 5 minutes." 1:45

PM


Wed AM Run Trail running easy rambling pace with 45min sustained uphill grade and 1:15 technical trails: roots, rocks and grades. I climbed a mountain and navigated a river gorge. 2:00

PM WT RM strength:
WARMUP:
* 10 min trail run
* 5 min jump rope

LADDERS (2 sets of 10 ladder segments):
* Icky Shuffle Moving Backwards
* Switch Legs/Front Leg Whip Moving Sideways
* V2 Simulation with Stop Action Balancing

CORE (2 sets):
* Front Plank on knees and hands, lift opposite arm and leg with Stop Action 20 reps.
* Russian Twists with 15 lb weight 40 reps.

UPPER BODY 3 sets:
* Pullups 8 reps
* Bench Dips 20 reps
* One-Arm Pulldowns R then L 15 reps each arm

LOWER BODY (1 set):
* Goblet Squat 20 reps w. 15 lb weight & Squat Jumps 10 reps no weight
* Front Lunge alternating legs 20 reps w. 15 lb weight & Scissor Jumps 10 reps no weight
* Goblet Side Squat 20 reps w. 15 lb weight & V2 Simulation 10 reps no weight
0:45
Thu AM RSCL intensity: L5 speeds Save Legs for Race in 2 days. Roller Ski Specific Strength: Warmup mostly DP and Single Sticking then 3 Sets of 4x(1min ON/ 2min OFF) of the arms-only techniques (one set per single sticking/diagonal, part-way double poling, then full double poling) Usual Warmup on Roller Skis: 15min L1, 3min L2, 3min L3, 4 accels 1:18

PM


Fri AM Other Walking/Hiking Nothing percussive: saving my legs for tomorrow's race. 1:52

PM Other Hiking hilly twisty and some rocky rooty trails, while marking the race course. 1:30
Sat AM Run intensity: race day! Very long grades, deep grass, and a super technical section in this Trail Race (Usual Race Warmup: 15min L1, 3min L2, 3min L3, 4 accels) When making my plan for a race at the end of a long week, my coach's comment was that a race would probably feel hard at the end of the long week; however she encouraged me that, "You got this!" Yup! 1:20

PM WT RM strength:
WARMUP:
* 10 min cycling

CORE:
* Front Plank on knees and hands, lift opposite arm and leg with Stop Action 20 reps
* Russian Twists with 15 lb weight 20 reps per side

UPPER BODY:
* Pullups 8 reps 3 sets
* Bench Dips 15 reps 3 sets
* One-Arm Pulldowns R then L 15 reps each arm 2 sets
* Dips on Dip Bar 20 reps then 15 reps

LOWER BODY (none due to hilly hard running race earlier today)
0:35
Sun AM RdB Overdistance: L1 cycling asphalt and dirt roads 3:40

PM


Week Summary

14:45

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.)


Beanies for being seen and safe...

Since we are getting into hunting season, I always look for an orange cap or beanie to wear during my workouts in the woods. My hat collection is pretty extensive, but I can never seem to have enough choices of orange for the particular weather or workout intensity. So, I usually head on over to Amazon and see what's new this fall. Maybe you will find something you like.


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.


View more of my training log...

< previous
Go to Week
> next