Rando Racing Pre Season Intensity Training

Author

Danny Suter

Length

12 Weeks

Typical Week

1 Strength, 6 X-Train, 2 XC-Ski

Longest Workout

3:00 hrs

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Summary

Randonee Ski Racing Base Training Plan: This is a 12 week preseason training plan for Randonee Ski Racing. It is appropriate for beginners to advanced skiers, but athlete should have basic knowledge of endurance training, some general experience in endurance sports (mountain biking, triathlon, running, etc.), and should have 4 to 8 weeks of consistent unstructured training (running, cycling, etc.) leading up to the start of this program.

The Program focuses on week day training sessions that can be completed indoors and/or outside on foot. For course, those with access to early season snow can do the workouts on skis.

The weekends are designed for longer, outdoor workouts ideally done on skis. However, ulternate modes and indoor training options are presented.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:02
Training Load By Week
Average Weekly Training Hours: 10:02
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

1:00:00

BT: Vo2 Max: Warm up with 25 to 30 min. of easy to moderate. Then Do 4-5 x 3 min. very hard paced uphill skinning, skate or classic ski, speed hikes/runs, stair climb, or steep incline tread mill. Use a light pack and ski poles (if possible). Put EXACTLY 3 min of complete rest (i.e. standing or VERY easy ski/walk). The rest interval is critical! Cool down with 5 to 30 min easy.

Sample Day 2

0:30:00

Optional Strength Training - easy core and upper body. Add 3 sets of 8 reps of PLYO's.

Sample Day 2

1:00:00

easy spin, run/hike, or ski

Sample Day 3

1:00:00

BT: Vo2 Max: Warm up with 25 to 30 min. of Easy to moderate. Then Do 4-5 x 3 min. very hard paced uphill skinning, skate or classic ski, speed hikes/runs, stair climb, or steep incline tread mill. Use a light pack and ski poles (if possible). Put EXACTLY 3 min of complete rest (i.e. standing or VERY easy ski/walk). The rest interval is critical! Cool down with 5 to 30 min easy.

Sample Day 4

1:00:00

easy spin, run/hike, or ski

Sample Day 5

3:00:00

BT: Ski: DH Skills: The focus today is down hill skill. Ski an area, ride the lifts. Hit the runs hard with lots of rest between. Ski on terrain that challenges your ability. If B-C skiing, GO REALLY EASY skinning up. You must be fresh to hit the DH hard.

Sample Day 6

3:00:00

BT: Ski: Endurance: The focus today is endurance. Get in 1 to 4 up skins of 15 to 60 min. accumulate between 40 - 120 min of up hill. Start each climb conservative. The more time you want to spend, the easier the effort must be. Steady and smartly paced. Long easy skate or classic ski OK.

Rando Racing Pre Season Intensity Training

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