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My Cross Country Ski Training
Fall Training
Week 28 (Think Snow!)

fall training

This series shares my cross country ski training activities, and this is Week 28 of my training year, which started last May. It's the second week of November. This week, it snowed! Finally! After starting the week with lots of cold rain and blowing wind hypothermia weather, that sort of took the fun out of training for me. But, the forecast promised snow, so I kept the faith and persevered with not-so-dry dryland training.

After taking advantage of the low volume week last week, I started out refreshed mentally and physically, and my sorta-sore feet were glad to be finished with several weeks of 3 intensity sessions and 2 plyometric sessions per week. Instead, the number of intensity sessions has dropped to 2. Also, this week's L4 VO2Max session was a nice light pyramid. See my log below for that workout and all the others

fall training

About the images: At the top of the page, that's me racing in a raging snowstorm during the Yellowstone Rendezvous cross country ski marathon. In the other photos, I am taking a break from the roller board to show my love for Pickles.

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 28...


Week 28 AM/PM
Workouts description: Goal hrs.~12:45 This week: 2 intensity workouts, 2 strength Hours
Mon AM Run Ran twice today: Warmup 10min then run uphill from the lake (AM), Then prior to Roller Skiing Run 30min (PM) 1:00

PM RSSK Roller Ski with lots of Double Poling and 8x20sec accels 1:19
Tue AM Run Warmup 10min EZ then run uphill from the lake 0:30

PM RdB L1 road and gravel cycling 2:05
Wed AM Run intensity: VO2Max L4 intervals on steep uphill dirt road pyramid 1-2-3-3-2-1minON w.rests1-1-3-3-2-1minOFFs(L1) after usual race warmup: 10min EZ-L1, 15minL1, 3minL2, 3minL3, 4x20sec accellerations 1:18

PM WT RM strength: do all exercises quickly as can go
WARMUP:
* 10 min cycling
CORE 2 sets of 1 min ON/ 30 sec OFF
* Front Plank
* Side Planks R then L (with 10 lb weight)
* Russian Twists with 15 lb weight
* Side Leg Lifts with Resistance Band
UPPER BODY 3 sets
* Bench Dips 20 reps
* Pullups 8 reps
Then 2 sets x 20 reps
* Pulldowns both arms, R then L
* Dips on Dip Bar (10 then 15)
LOWER BODY 2 sets
* Inverted Row
* Mountain Climbers with Resistance Band
0:40
Thu AM Other Hiking the cross country ski trails 2:15

PM


Fri AM RSSK L1 Roller Skiing 0:58

PM


Sat AM
OFF - snowstorm today - yippee!

PM


Sun AM SW/SS intensity Threshold L3 Intervals Running on Soft Lightly Packed 5-6” of snow. Snowy all day. Usual race warmup: Running 5 minEZ, 15min L1, 3min L2, 3min L3, 4 accels, then 3x(10minL3/5minOFF) cooldown EZ-L1. 1:20

PM WT RM strength: core and upper body
WARMUP:
* 15 min cycling
CORE 2 sets of 1 min ON/ 30 sec OFF:
* Front Plank
* Side Planks R then L (with 10 lb weight)
* Russian Twists with 15 lb weight
* Push Off Fly Up Pushups
UPPER BODY 3 sets:
* Bench Dips 15 reps
* Pullups 8 reps twice
Then 4 reps of hands-toward-me pullups
Then 3 sets x 15 reps:
* Pulldowns R then L high-to-waist
* Pulldowns Both Arms low-to-thighs with more weight
* Dips on Dip Bar
1:00
Week Summary

12:25

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.)


Shopping for cross country ski gloves...

"There is no penalty for warm hands," is what I always told student athletes when I was helping out with coaching at our local ski club. My favorite ski gloves for roller skiing and snow are by Toko. This fall, after noticing that Tom's hands were cold for many hours after roller skiing, I noticed that he had been wearing his work gloves instead of Toko's, which are made specifically for cross country skiing and roller skiing especially when the weather gets snotty in the fall. So, I went online, and now he has a complete set of Toko gloves of various thickness to suit any day. Guess what? Tom's hands are not cold now! And, Tom is way cool! Here are some Amazon shopping links...


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...

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