My Cross Country Ski Training |
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This series shares my cross country ski training activities, and this is Week 25 of my training year, which started last May. Now, it's Mid October and this is another intense week that includes over 12 hours of training and 3 intensity sessions. That's just about one intensity session every-other-day, and the reason for all these intense workouts is that ski racing season is just around the corner. This pattern of 3 intensity sessions per week will go on for just 2 more weeks, this week and the next week. Since my plan goes according to the recommendations of cross country ski coaches of U.S. Ski Association (U.S. Ski and Snowboard), I am hoping to feel spunky enough to complete all the workouts. It's a super fun experiment to see how this training plan will pan out when the racing starts this winter.
Since the weather has been growing increasingly inclement, it looks as if I may get my wish for an early snow season! We have already had our first snowstorm! White flakes and colorful leaves have been flying all around us, as we train for the upcoming ski season.
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. And above, let's hear it for cross country ski training! Tom and I are ready for some intense but fun hill bounding amidst the beauty of the fall leaves!
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 25...
| Week 25 | AM/PM | Mode | Workouts description: Goal hrs. 12:45 12:20 This week: Med. volume, 3 intensity workouts, 2 strength, 2 roller skiing/moose hoofing | Hours |
| Mon | AM | OFF | ||
| PM | OFF | |||
| Tue | AM | Other | L1 easy recovery day: Hiking in a Snowstorm | 1:30 |
| PM | ||||
| Wed | AM | Run | intensity: VO2Max L4 intervals on super steep dirt road to require power. Usual warmup Trail Running 15min L1, 3min L2, 3min L3, 4 accels, then 4x(4min L4 / 4min OFF or recovery back down to starting point). On uphill. 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. Active cooldown until you reach 1:50. | 1:50 |
| PM | WT RM | strength: do all exercises quickly as can go WARMUP: * 10 min cycling * 5 min jump rope CORE * Fly up pushups/pushoffs 20 reps * Russian Twists with 15 lb. 40 reps UPPER BODY * Bench Dips 3x 20 reps * Pullups 3x8 reps * Pulldowns One-Arm R then L 20 per arm * Pulldowns 2-Arms low chest to thighs 20 reps * Dips on Dip Bar LOWER BODY 20 reps * Double Leg Box Jumps * Single Leg Box Jumps * Tuck Jumps * Telemark Jumps |
0:45 | |
| Thu | AM | RSSK | easy recovery day: Roller Skiing and Bicycling Today: Roller Ski and periodically do V2 Progression Drill: 4 Double Poling, 4 light V2 with no pressure leg pushing but just transferring weight and getting legs back together into DP center position, then 4 full V2 complete with leg swing and full leg pressure, then start over and do this progression over and over once in awhile. Focus on making yur V2 poling just like DP poling, and getting your legs centered back under you instead of wide-stance straddling. | 0:47 |
| PM | RdB | Cycling L1 gravel easy. | 1:13 | |
| Fri | AM | RSCL | intensity VO2Max L5 intervals/speeds: Roller Skiing Specific Strength: Warmup on IOHT R.S. 15Min L1, 3min L2, 3min L3, 4x20sec accels, then 4x(45sec.ON/1:15sec.OFF) per 3 techniques: Single Stick, Short Stroke Double Poling, Full Double Poling; Cooldown R.S. & walking L1 These intervals are on steep uphill grade that presents difficulty for these techniques. Active cooldown | 1:20 |
| PM | WT RM | strength: do all exercises quickly as can go WARMUP: * 10 min trail running * 5 min jump rope CORE * Side Planks R then L with 10 lb weight 20 reps each side * Russian Twists with 15 lb. 40 reps LOWER BODY 20 reps * Double Leg Box Jumps * Single Leg Box Jumps * Telemark Jumps UPPER BODY * Bench Dips 3x 20 reps * Pullups 3x8 reps * Pulldowns One-Arm R then L 2x15 reps each arm * Pulldowns 2-Arms low (waist to thighs) 2x15 reps * Dips on Dip Bar 2x5 full dips from 45deg arm angle |
0:47 | |
| Sat | AM | RdB | overdistance: easy Gravel ride cycling | 2:18 |
| PM | ||||
| Sun | AM | RSSK | intensity: L3 Threshold Pace: Double Poling Steep Uphill Grade Usual Warmup durations doing Moose Hoofing and Running 10min mosey nearly L1, 15min L1, 3min L2, 3min L3, 4x20sec accels; then all DP 3x(10minON L3/5minOFF L1); then; Active Cooldown until 1:45 | 1:45 |
| PM | ||||
| Week Summary | 12:15 | |||
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 ski and boot bags...
Since the snow is starting to fly, I am shopping for ski and boot bags by High Sierra, Athletico and other makers. Perhaps you will find something you like at these 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 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.
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