X-country Season Beginner 8-12 weeks 5-7 hrs/week

Author

Marjaana Rakai

All plans by this Coach

Length

12 Weeks

Typical Week

2 Day Off, 1 Strength, 4 XC-Ski, 1 X-Train

Longest Workout

2:00 hrs

Plan Specs

winter sports intermediate masters hr based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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Are you looking for a Nordic skiing training plan? I've got one for you! This is a-8-to-12 week program with a focus on strengthening muscles used in Nordic Skiing, building up your aerobic base and adding some effective interval training elements for time-crunched weekend warriors!

This is a training plan for you who can, at start ski 60mins. You will train 5-7.5 hours a week and have access to a weight training facility. Every third week is a recovery week, which means you are allowing your body to recover from the hard work you've done in the last two weeks. Please take the recovery week seriously, and do listen to your body! If you feel drained, take it easy!

This plan builds in the blocks of three weeks, which means every two-three weeks, the plan increases in volume and/or intensity. If you feel not ready for a hard session, rather than dropping the workout, do it easier. This means, drop the intensity and just go easy and slow, staying within Zones 1 & 2 if you are using HR.

One way to modify the plan to fit your goals/fitness levels is to cut it in 8 weeks and then keep repeating the weeks 5-8 until you are ready to move on with weeks 9-12. I have included a short taper week at the end of the plan for you who are using this plan as preparation for a Birkie or other X-country ski race.


Hope you enjoy the plan! If you have any questions, please feel free to clarify by sending an email: besisufit@gmail.com! See you on the trails.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:24
Training Load By Week
Average Weekly Training Hours: 06:24
Average Weekly Breakdown

Marjaana Rakai

Be Sisu Fit Inc.

Marjaana believes as an endurance athlete, you need to be able to move better and the roadmap is via deliberate strength and mobility training. All endurance athletes benefit from not only moving better but building stronger muscles to withstand the repetitive movements during our day-to-day training and achieve efficiency to maximize our capacity.
Her services include endurance, strength and nutritional guidance which complement each other so that you can perform at your best!

Back to Plan Details

Sample Day 1

0:30:00
33TSS
Run Short Intervals

Immediately after your strength session, jump on a treadmill, or alternatively a spin bike and crank out some intensive 3 minutes intervals where your heart rate increases to 90% of your max heart rate. 3 minute recovery walk/slow jog. Cool down at least 10 mins and stretch/foam roll after.

Sample Day 1

1:10:00
76.7TSS
X-country Ski Base Strength

After Warm Up: 10 min choice of warm up, followed by:
1. 8 squats (no weights)
2. inch worms
3. walking lunges

3x10-12 reps / 30s rest (unless otherwise noted)
Adjust weights so that the last 2 reps are heavy!
Here are the exercises:
Core:
1. Bird Dog 16 reps each side
2. Mountain Climbers 16 reps
3. Hamstrings curl on medicine ball
4. 4 way plank each 30s
Upper body/back
1. Lat Pull Down
2. Seated Row
Lower Body:
1. Squat
2. Dead lifts
3. Side band walk

Cool down mobility work with either active stretching or foam rolling the tight spots in your body

Sample Day 2

1:00:00
80.8TSS
50% zone 2 time on flat course

On a flat to gently rolling course. Get at least 50% of time in 2 zone. Avoid 3-5 zones
You can allow your heart rate to rise up to 85% of max heart rate, but try to go slow enough to make 50% of this part of today's workout under 82% (under zone 3) of your max heart rate.

Sample Day 3

0:45:00
45TSS
Ski Drills

Proper technique and good balance are key elements for XC skiing. Perform 4-6 different drills, concentrating on staying aerobic and using good form on each drill.

Sample Day 5

1:20:00
110.4TSS
50% zone 2 time on flat course

On a flat to gently rolling course. Get at least 50% of time in 2 zone. Avoid 3-5 zones
You can allow your heart rate to rise up to 85% of max heart rate, but try to go slow enough to make 50% of this part of today's workout under 82% of your max heart rate.

Sample Day 6

0:45:00
45TSS
Optional mode(s)

Your choice of mode: hike, XC ski, snowshoe, row, aerobics class, stair climb, etc. Anything except your normal sport discipline(s). Can combine 2 or more modes into one workout. Easy to moderately hard effort (RPE 1-6 on 10 scale). Avoid anaerobic effort.

Sample Day 8

0:30:00
33TSS
Run Short Intervals

Immediately after your strength session, jump on a treadmill, or alternatively a spin bike and crank out some intensive 3 minutes intervals where your heart rate increases to 90% of your max heart rate. 3 minute recovery walk/slow jog. Cool down at least 10 mins and stretch/foam roll after.

X-country Season Beginner 8-12 weeks 5-7 hrs/week

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