X-Country Pre-Season Beginner BW 8 week 4.5-7 hrs/week

Author

Marjaana Rakai

All plans by this Coach

Length

8 Weeks

Typical Week

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

Longest Workout

1:10 hrs

Plan Specs

winter sports beginner intermediate masters hr based tss based strength base period

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Summary

This training plan is for you who want to get prepared for the upcoming Cross Country (Nordic) Skiing season. This plan includes two progressive bodyweigth strength training programs you can perform at home or outside - no equipment needed!

You need to be able to run for 60 mins to start this plan and be prepared to train about 5-7 hrs per week. You are familiar with some strength training and Nordic pole walking.
Depending on your current location and weather, there is room for cross-training in the plan and is marked as "optional mode". If the snow conditions don't allow skiing, change those days either Nordic pole walking or roller skiing if possible.
This is a 8-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!
Get ready for the season feeling strong and prepared!

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:46
Training Load By Week
Average Weekly Training Hours: 05:46
Average Weekly Breakdown

Marjaana Rakai

Be Sisu Fit Inc.

Be Sisu Fit coaching services offer comprehensive endurance coaching for runners and skiers implementing current science-backed practices. Central to our coaching plans stand strength training, sports nutrition guidance in addition to endurance coaching. We coach female athletes with their physiology, not against it and have developed female-specific endurance training plans.

Back to Plan Details

Sample Day 1

0:05:00
Lunge Matrix & Leg Swings

1. Front Lunge
2. Lunge with twist
3. Lateral Lunge
4. Back and to side Lunge
5. Backwards Lunge
6. Leg swings warm ups

https://www.youtube.com/watch?v=GJo7_MiRLkU

Sample Day 1

1:00:00
70TSS
50% in heart rate zone 2.

Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates.

Sample Day 3

0:30:00
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 3

1:00:00
30TSS
X-country Ski PreSeason BW 1

Please find the instructions and the program attached

Sample Day 5

1:00:00
30TSS
X-country Ski PreSeason BW 1

Please find the instructions and the program attached

Sample Day 6

1:00:00
66.7TSS
Nordic Pole Walking

Warm up with light walking, then increase effort for an 1 hr where you run flats and downhills and walk briskly all uphills.

Sample Day 6

0:05:00
Lunge Matrix & Leg Swings

1. Front Lunge
2. Lunge with twist
3. Lateral Lunge
4. Back and to side Lunge
5. Backwards Lunge
6. Leg swings warm ups

https://www.youtube.com/watch?v=GJo7_MiRLkU

X-Country Pre-Season Beginner BW 8 week 4.5-7 hrs/week

$73.00 - Buy Now